With the arrival of spring, the days get longer, natural light intensifies, and nature's energy invites us to emerge from winter's lethargy. However, it's common during this time to experience symptoms of spring fatigue: unexplained fatigue, drowsiness, lack of focus, and even mood swings. The good news? Your body simply requires a conscious and natural readjustment, and we'll show you how.
Why do we feel more tired in spring?
During winter, the body adapts to shorter days, less sunlight, and slower rhythms. When light and temperature increase, the body must readjust: the biological clock (circadian rhythm) changes, metabolism accelerates, and hormones associated with energy, sleep, and stress (such as cortisol and melatonin) need to be rebalanced.
This phenomenon is known as spring fatigue and primarily affects those with nutritional deficiencies or excess oxidative stress. The response begins by restoring the body's rhythms… with nature's help.
3 Morning Rituals to Reactivate Your Body
Here are 3 tips from integrative medicine and biohacking to start your day with more energy:
- Warm water with lemon on an empty stomach – stimulates the digestive system and hydrates
- Exposure to natural light first thing in the morning – essential for regulating your circadian rhythm , balancing hormones like melatonin and cortisol, regulating your appetite and improving the quality of your sleep, making it easier to fall asleep and wake up with more energy.
- 20-minute walk – activates metabolism, improves circulation and mental focus
Low on energy? Let's talk about mitochondria.
Mitochondria are like tiny power plants inside every cell, true biochemical alchemists that transform the nutrients we eat (such as glucose, fatty acids and amino acids) into ATP (adenosine triphosphate), the molecule that fuels all the body's vital processes.
But this delicate system doesn't work automatically. It needs ideal conditions to operate efficiently. When mitochondria are under attack, whether from oxidative stress, chronic inflammation, exposure to environmental toxins, or nutritional deficiencies, their ability to produce energy is reduced. And we feel this in our bodies: persistent fatigue , mental fog , decreased resistance , and even mood swings become signs that something is wrong at the cellular level.
The good news? Science shows us that it's possible to nourish and revitalize mitochondria with bioactive compounds and strategic nutrients that not only restore energy production but also help halt premature aging and restore profound well-being.
At Nature Heals, we've put together high-quality supplements that incorporate these active ingredients to offer effective, natural mitochondrial support , ideal for those looking to sustainably regain physical and mental energy :
Resveratrol – The elixir of longevity
Found in grapes, blueberries, and red wine, resveratrol activates longevity genes, stimulates mitochondrial biogenesis, and increases NAD+ levels, essential for energy production. It acts as both an antioxidant and anti-aging agent.
PQQ – Creator of new mitochondria
Pyrroloquinoline quinone (PQQ) is an exceptional antioxidant that promotes the formation of new mitochondria, a true cellular upgrade. Ideal for those who need deep regeneration and revitalization.
Coenzyme Q10 – Mitochondrial Potency
Present in all cells, but especially in mitochondria, CoQ10 is essential for ATP production. The ubiquinol form has greater bioavailability and is recommended for those who experience constant physical and mental fatigue.
Quercetin – The anti-inflammatory that protects your cells
This flavonoid, found in fruits and vegetables, reduces inflammation, protects mitochondria, and supports energy production. It's particularly helpful in cases of oxidative stress and impaired immunity.
Active Revive Celular 60cap - Salengei
Advanced formula with NADH, coenzyme Q10, PQQ and resveratrol to activate cellular energy and support mitochondrial function.
B Vitamins - The Biochemical Key to Cellular Energy
B vitamins are essential in almost every stage of energy metabolism and have a direct relationship with healthy mitochondrial function .
Did you know that B vitamin deficiency is one of the main causes of persistent fatigue?
Omega-3: Keeps cell membranes healthy and functional
The omega-3 fatty acids EPA and DHA are structural components of cellular and mitochondrial membranes, enabling mitochondrial membrane fluidity and efficient ATP production. They also reduce systemic inflammation and improve mitochondrial function in sensitive tissues such as the heart, brain, and muscle, increasing mitochondrial resilience to oxidative stress and improving cellular longevity.
Active Omega 3 B-Complex 60cap - Salengei
Combines high-purity omega-3 with B vitamins , essential cofactors for mitochondrial function.
Ashwagandha - Hormonal balance and restored energy.
A natural adaptogen that helps modulate cortisol, reduce chronic stress, and improve sleep quality—factors that directly influence mitochondrial performance. A good night's sleep and a regulated HPA axis = cleaner, more sustainable energy.
Ashwagandha Fusion Complete 120cap - Biogena
Adrenal - Liquid formula for your adrenal glands
The adrenal glands are the guardians of your energy and resilience. This plant-based formula helps regulate stress response, balance circadian rhythms, and prevent the energy breakdown associated with stress-induced mitochondrial dysfunction.
Adrenal 30ml – Nutramedix
Magnesium - The mineral everyone needs
Magnesium participates in more than 300 biochemical reactions, including the synthesis of ATP, the energy molecule of your cells.
7 Salt Magnesium 60cap - Biogena
Mag3 90caps – Auri
Combination of three highly bioavailable forms of magnesium essential for the nervous system, muscles and deep relaxation.
5 foods for mitochondrial health
Crucifers
- Broccoli, cabbage, savoy cabbage, Brussels sprouts, Chinese cabbage
- Rich in sulforaphane and compounds that activate the cell's natural antioxidant defenses, they support the liver in detoxification and are mitochondria-friendly.
Dark chocolate (>80%)
- Rich in polyphenols and theobromine, it improves blood flow, cellular oxygenation and combats oxidative stress.
Spices
- Ginger, turmeric, cinnamon, oregano, cloves
- They support the body's anti-inflammatory response, reduce oxidative stress, and help balance the hormonal system.
Green Tea
- Rich in EGCG (epigallocatechin), a compound that improves mitochondrial biogenesis and reduces oxidative stress.
Medicinal mushrooms
- Shiitake, Maitake, Chaga
- They help with immune regulation and have bioactive compounds that activate internal antioxidant defenses.
The season of renewal begins with you
With more light, more movement, and the right nutrients, your body knows what to do. Take advantage of this phase to reset your habits and enter summer with vitality and balance.
Positive affirmation for this season:
" Today I choose to awaken to my natural energy and live with vitality ." – Dr. Susana Águas
