test-Live with Vitality: 7 Things to Help Boost Your Vitality
Vitamins & Supplements
Live with Vitality: 7 Things to Help Boost Your Vitality
Bushra Hassan, MBA, RD • March 30, 2021

Who doesn’t want more energy, less stress and a healthier mind and body? Giving yourself a vitality boost is simpler than you might think. It comes down to making some good choices and embracing a few small habits that can make a big difference in your overall health. Here are seven things you can do right now to boost your vitality.

7 Things to Help Boost Your Vitality - infographic with health tips

1. Embrace Movement

The more you move, the more flexibility and energy you’ll have to keep on moving! Movement is good for your muscles, joints, bones, and every other part of your body. No matter your age, staying active is an important factor in maintaining vitality.

  • Take the long way to the restroom or coffee pot
  • Try parking your car in a central location and then walking to complete your errands
  • Opt for the stairs or take a walk during work breaks
  • Add 5-minute stretch breaks to your workday

If you are looking for more ways to stay active every day, read Move More: How to Move More Each Day.

2. Practice Meditation

Meditation is a great way to clear your mind, support stress reduction, banish negative thoughts, and gain some other surprising health benefits, too. Meditation studies have linked the practice to a better mood, less anxiousness, higher pain tolerances, and even positive changes to the brain.1,2 The American Heart Association has also reported on the ability of mediation to support stress reduction and heart health.3

Try attending a meditation class to get started or using a daily meditation app on your smartphone. For more tips on meditation and relaxation for your wellbeing, read Say Om: 6 Tips to Help You Relax and Reduce Stress.

3. Sleep Better

Something keeping you up at night? You’re not alone. Many people struggle to get enough quality sleep, but your body needs sleep to keep your immune system healthy and support healthy functions. Sleeping also aids digestion and helps keep your mind and heart healthy. Try these simple tips to help you sleep better:

  • Keep a consistent sleep schedule like “lights out” by 10 p.m.
  • Minimize lights and interruptions by using light-blocking shades or curtains and silencing unnecessary notifications on your electronic devices (try charging all electronics in an area outside of your bedroom)
  • Try meditation or relaxation exercises before bedtime to help calm your mind and body
  • Plan for tomorrow by making to-do lists and setting out items you will need for the next day
  • Consider melatonin, magnesium, or other sleep supplements to help balance your wake and sleep cycle

Sleep simply isn’t optional! Boosting your sleep quality is a great way to boost vitality. See why we love magnesium for sleep here.

4. Choose Real Foods & Protein

Your energy levels are directly related to the food choices you make, so pick a diet that supports your whole-body health goals. Give your body clean fuel to stay energized and maintain optimal nutrition for long-term health and vitality.

Choose a diet rich in real, whole foods with a variety of fresh fruits and vegetables, lean meats, fish, and whole grains. Kick-start your morning with a protein-rich breakfast like Greek yogurt, chia seeds, fresh berries and walnuts. Pick protein-rich snacks during the day, like apple slices with a nut butter, to keep you energized.

To help fill nutrient gaps, consider supplements with nutrients derived from real food sources.

5. Try Iodine & Iodine-Rich Foods

Iodine is essential to metabolic activity and protein synthesis. It’s a vital component of thyroid hormones and plays important roles in other biochemical reactions.4 It’s so important to get enough iodine in our diets that the World Health Organization recommended it be added to some foods we eat, including table salt. Since it isn’t a required food additive, merely a recommendation, it’s still up to us to make sure we get enough. And it’s much better to get your fill of iodine from natural food sources or dietary supplements containing iodine instead of consuming a lot of iodized salt.

Iodine Food Sources

  • Blueberries & Strawberries
  • Yogurt
  • Lentils & Beans
  • Spinach
  • Potatoes
  • Nuts & Figs
  • Oats & Quinoa

6. Get More Folate & Folate-Rich Foods

Folate helps keep energy levels up and your immune system functioning. This amazing vitamin, which is also known as vitamin B-9. Folate is the naturally-occurring form of the vitamin found in foods. Folic acid refers to the synthetic form of folate used in many supplements and fortified foods. Vitamin B-9 plays a role in DNA synthesis, cellular production, and many other essential functions. Studies have associated low folate levels with cognitive function issues and other age-related concerns.5

Also, women who consume healthful diets with adequate folate throughout their childbearing years may reduce their risk of having a child with a birth defect of the brain or spinal cord. Sources of folate include fruits, vegetables, whole grain products, fortified cereals, and dietary supplements.5 Learn more about folate and folic acid in What is Folic Acid?

Folate Food Sources

  • Beef Liver
  • Spinach
  • Black-Eyed Peas
  • Fortified Cereals & Rice
  • Asparagus
  • Brussels Sprouts
  • Eggs
  • Avocados

7. Add Herbs & Supplements

Herbs and supplements have been used to boost vitality for thousands of years. When it comes to increasing liveliness and reducing stress, a few herbs and supplements stand out. Here are a few of our favorites:

  • Rhodiola Rosea Root may help counteract the physical and mental effects of stress
  • Ginseng energizes without stimulants and helps combat stress
  • Vitamin C offers protection from free radicals and immune support
  • B vitamins support production of energy, heart health and metabolism
  • Reishi mushroom supports immune health and promotes whole-body wellness

Bushra Hassan, RD & LDN Swanson Health

About Bushra Hassan, MBA, RD & LDN
Registered Dietitian & Licensed Dietitian Nutritionist, Swanson Health

Bushra is an expert in supplement development, nutrition education, wellness coaching, and product brand management. Her work focuses on diet and nutrition, digestive health, and integrative and functional medicine. She enjoys baking, trying new restaurants, and exploring the beautiful city of Chicago.


1 Meditation Programs for Psychological Stress and Well-Being https://www.ncbi.nlm.nih.gov/books/NBK180102/ (Accessed 1/04/2018)

2 Mindfulness practice leads to increases in regional brain gray matter density http://www.sciencedirect.com/science/article/pii/S092549271000288X (Accessed 1/04/2018)

3 Meditation and Heart Health. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/StressManagement/TakeActiontoControlStress/Meditation-and-Heart-Health_UCM_452930_Article.jsp#.Wk5XiBM-eu4(Accessed 1/04/2018)

4 Iodine Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/ (Accessed 1/04/2018)

5 Folate Dietary Supplement Fact Sheet. National Institutes of Health, Office of Dietary Supplements.https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ (Accessed 1/04/2018)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.