Low energy in summer: 5 natural ways to get back in shape!

Why do we feel a drop in energy in summer?

The drop in energy in summer is caused by a variety of factors. It should be seen as a consequence of the body adapting to the heat, which requires it to mobilise more resources to maintain a stable body temperature. Added to this are nights that are sometimes shorter or more fragmented, or changes in diet.

To combat summer fatigue, you therefore need to take action on several fronts:

• rehydrate and replenish electrolytes lost through sweating;
• support cellular energy production to help the body cope with the heat;
• avoid snacking and fluctuations in blood sugar levels, which cause bouts of fatigue;
• maintain restful sleep despite summer disruptions;
• help the body adapt better to the physiological stress caused by the heat.

Let’s now take a look at the 5 key natural approaches to improving the body’s resilience during the summer months and getting back into shape.

5 natural ways to boost your energy in summer

Maintain good hydration and electrolyte balance

Hydration plays a central role in maintaining energy levels (1). In summer, sweating increases to allow the body to release heat and maintain a stable body temperature. However, this ingenious thermoregulatory mechanism comes at the cost of significant losses of water and minerals.

When the body becomes dehydrated, the effects are quickly felt: reduced concentration, decreased physical performance, a feeling of exhaustion (2)...

To prevent dehydration, several practical steps can be taken:

• drink regularly throughout the day, without waiting until you feel thirsty;
• eat foods with a high water content, such as cucumber, watermelon, tomatoes or melon;
• opt for a diet naturally rich in minerals.

Electrolytes — sodium, potassium and magnesium — play a pivotal role in fluid balance, nerve transmission and muscle function (3). Excessive loss through sweating can lead to fatigue, muscle cramps and/or slower recovery. Supplementation may sometimes be advisable in cases of extreme heat, intense physical activity or excessive sweating.

Discover Hydration Electrolytes Formula, a powdered drink mix providing electrolytes, suitable for periods of heat or sustained physical activity.

Particular emphasis should be placed on the importance of magnesium, a mineral that helps reduce fatigue and supports normal muscle function (4). Here too, supplementation can be used to optimise intake.

OptiMag combines 8 highly absorbable forms of magnesium.

Supporting cellular energy production

Our energy levels depend directly on how our cells function, and more specifically on the mitochondria. These tiny, built-in cellular ‘powerhouses’ produce ATP (adenosine triphosphate), the body’s main source of energy (5).

However, in summer, our energy requirements increase. The heat forces the body to draw on its resources to maintain its internal balance (cardiovascular adaptation, sweating, thermal regulation, etc.). The problem is that when cellular energy production becomes less efficient, a feeling of fatigue may set in.

Energy metabolism relies on numerous enzymatic cofactors, including the B vitamins. Vitamins B2, B3, B5, B6, B9 and B12 contribute in particular to normal energy metabolism and help reduce fatigue (6). They play a role in converting macronutrients (carbohydrates, fats and proteins) into energy.

Coenzymated B Vitamins combines all the B vitamins into a single formula.

Environmental factors can also increase oxidative stress, i.e. the imbalance between the production of free radicals and the body’s antioxidant defences. When this becomes excessive, it can affect the mitochondria and thus contribute to fatigue.

To limit this phenomenon, the key is to increase your intake of antioxidants. Vitamin C, which helps protect cells from oxidative stress and supports the normal functioning of the immune system, is one such antioxidant (7).

Encapsulated in lipid vesicles, the vitamin C in Liposomal Vitamin C benefits from unrivalled absorption.

Glutathione, meanwhile, is our most powerful endogenous antioxidant (synthesised naturally by the body) (8).

Liposomal Glutathione combines glutathione with vitamin C for optimal antioxidant effects.

Adjusting your diet to avoid fatigue

Lighter, irregular or unbalanced meals, drinks with friends, a tendency to snack... Summer changes our eating habits, often leading to significant fluctuations in blood sugar levels that directly affect our energy levels.

Indeed, a high intake of fast-acting sugars leads to a significant rise in blood sugar levels (‘blood sugar spike’). This drops sharply a few hours later (‘reactive hypoglycaemia’) and can cause energy slumps, a loss of concentration or even cravings (9).

To maintain stable energy levels, it is important to maintain a balance between the different macronutrients and to follow a few simple principles to ‘stabilise’ your blood sugar levels:

• avoid excessive amounts of fast-acting sugars and very sugary snacks;
• choose foods with a moderate glycaemic index;
• combine carbohydrates with fibre, protein and fat in meals to slow down their absorption (10-11).

As for supplements, berberine is attracting growing interest for its role in glucose metabolism and blood sugar regulation (12).

Extracted from Indian barberry, Berberine Max Bioactivity is 10 times more bioavailable than standard berberine.

Maintaining sleep quality despite the heat

Sleep plays a crucial role in physical, nervous and metabolic recovery. However, in summer, nights are often shorter or less restorative, mainly due to the heat, light or irregular sleep patterns. A deficit that builds up... and takes its toll during the day in the form of low energy, which can affect alertness, cognitive function or even mood.

In summer, the problem lies in thermoregulation. To fall asleep, our body naturally needs to lower its temperature slightly (13). But when we sleep in a sweltering room, this mechanism is hindered, delaying the onset of sleep (and impairing overall sleep quality). Added to this are disruptions to the circadian rhythm, also known as our ‘internal clock’, which is exposed to more light in the evening – whether from screens or the sun that is slow to set (14).

To improve sleep quality during the summer, it is a good idea to take several steps:

• keep your bedroom cool and well-ventilated;
• maintain relatively regular sleep schedules where possible;
• adopt an evening routine that promotes relaxation.

In the event of persistent sleep disturbances, it is possible to turn to natural solutions, seeking advice from a healthcare professional if necessary.

Produced by the pineal gland in the brain in response to reduced light levels, melatonin acts as a sort of ‘metronome’ for the sleep-wake cycle. It is recognised that an external supply of melatonin helps reduce the time taken to fall asleep (15).

Available in Melatonin 1 mg.

Formulas combining plants and nutrients also help restore peaceful nights. Examples include valerian and hops, which contribute to good sleep, or California poppy, which promotes relaxation and mental health and helps combat insomnia (16-17).

All these extracts are included in Natural Sleep Formula, which also contains the adaptogen Rhodiola and tryptophan, a precursor to melatonin.

Are your nights patchy? Some formulations focus more on maintaining uninterrupted sleep and better night-time recovery. The PeptiSleep™ complex, a brown rice protein hydrolysate, has been clinically tested for its ability to restore better sleep architecture.

It is at the heart of the Deep Sleep Complex, which is entirely dedicated to addressing night-time awakenings.

Helping the body adapt better to heat and stress

Heat places significant physiological stress on the body. As temperatures rise, the body must constantly activate adaptive mechanisms (thermoregulation, sweating, increased cutaneous blood flow, etc.) to maintain its equilibrium. This constant strain, combined with often more intense physical and social activity, largely explains that feeling of exhaustion.

A few simple habits can help the body cope better with these stresses:

• avoid physical exertion during the hottest hours of the day;
• allow for sufficient recovery periods;
• adapt your pace and activities to the weather conditions.

In terms of natural remedies, so-called adaptogenic plants are traditionally used to improve resistance to stress, whether physiological or psychological. Among these, rhodiola helps to support strength and physical condition, with notable beneficial effects on fatigue and the cardiovascular system (18).

Rhodiola rosea has a high content of rosavin and salidroside, its two active compounds.

Adaptix combines the adaptogenic plants most extensively studied by the scientific community: rhodiola, astragalus, schisandra berries, ashwagandha...

Long used in Chinese medicine for its tonic properties, ginseng helps combat fatigue and support vitality, mainly thanks to its ginsenosides (19).

Super Ginseng extract is standardised to 30% ginsenosides for maximum efficacy.