As discussed in the last article trying to keep up with modern day life, we often find ourselves feeling less alert, feeling more tired as the day goes on, and often sleeping less to fit more into the day. It’s not surprising then that millions of people are reaching for energy drinks. However these drinks stimulate our nervous system, making our bodies believe we are in danger and react to this perceived danger (flight or fright). They also stop our body’s natural process of energy production from working as effectively, leading to exhaustion, fatigue and ultimately becoming dependant on more and more of these drinks for energy. This article will explore how nutrition can help with maximising our natural energy, and suggest some less evasive natural alternatives for increasing our energy.
It should be noted that lack of energy and fatigue can often be a result of an underlying illness, or have a physical cause such as: our thyroid system not functioning properly, food intolerance’s (Writing a food and mood diary can help pinpoint foods that are maybe causing symptoms such as fatigue), Anaemia, and Chronic fatigue (ME). Once any other causes, have been ruled out by a doctor, a change in diet can often have a remarkable affect on our energy levels.
Many nutritionists agree that the best way to maximise our natural energy requires a combination of trying to reduce stress levels, balancing our blood sugar levels and avoiding the intake of stimulants.
There are some simple lifestyle changes you can make to boost your energy naturally:
· Eat breakfast When you wake up your body hasn’t had any food for many hours. Breakfast kick-starts the metabolism and provides the energy we need to start the day.
· Eat every few hours One reason we get tired is because our blood sugar drops. Eating a healthy meal or snack every few hours prevents this drop.
· Decrease the consumption of sugary foods Eating sugary foods can lead to a peak in blood sugar followed by a major drop. Avoiding sugary snacks, fizzy drinks, and sweets, will help avoid the blood sugar swings.
· Drink water Dehydration is one of the main causes of feeling fatigued. Getting your 8 glasses a day will help keep you hydrated and more awake.
· Exercise gets your blood flowing and increases your metabolism and stamina, and as you get into shape you are likely to have more energy.
· Sleep There is no getting around it if you don’t get enough sleep you will feel tired. Try to slow down and relax before bedtime and aim to get at least 7 hours a night sleep.
Ian Marber: a leading nutritionist otherwise known as the Food Doctor puts forward that combining complex carbohydrates with protein at regular intervals throughout the day is the best way to provide the body with consistent energy. He suggests we should all use the mantra ‘where’s the protein?’ every time we eat, and make sure around 30% of our snack or meal consists of protein. Protein is required for growth and repair of the body and is broken down to essential amino acids. While most protein comes from animals, including diary foods, nuts seeds and beans are also a good source of protein. Carbohydrates are the foods that supply the body with the energy it needs to function. Simple carbohydrates release energy quickly into the blood stream giving a quick but short lived energy burst. Complex carbohydrates release sugars slowly into the blood providing a longer more sustained supply of energy. Complex carbohydrates include: brown rice, quinoa, buckwheat rye, oats, wholemeal bread and wholemeal pasta. He suggests by understanding the basics of energy production in the body, and adopting these healthy diet changes, within a short period of time we can ensure a higher and more constant level of energy all day long.
There are certain vitamins and minerals which are needed for the body’s natural energy production, and while the best way to get these is through our food, if you feel you are not managing to get all the nutrients you need from your food, taking a multi-nutrient supplement could help prevent deficiencies brought about by imbalances in your diet. They may be useful for people experiencing high stress levels, people on a restricted diet, smokers and drinkers, people who are very active, the elderly, people with poor appetites and for anyone feeling generally run down.
Vitamins and minerals especially useful in promoting energy include:
B vitamins (B1, B2, B3, B5, B6, B12, B9 (folic acid) and biotin) Found in wholegrain such as millet, buckwheat, rye, and quinoa and in fresh green vegetables.
B5 is particularly important for the metabolism of carbohydrates and adrenal function. As mentioned in my last article the adrenal glands produce adrenalin. When adrenalin is produced in large amounts it triggers what is called the ‘flight or fight’ response and puts our bodies under stress, and the adrenal glands become exhausted. Therefore B5 may be a good supplement to take when cutting down on stimulants.
Chromium helps in the metabolism of glucose for energy and is essential for maintaining stable blood sugars. (If you have diabetes do not take this supplement without consulting your doctor first) Food sources of chromium include: beer, brown rice, cheese, meat, and whole-grains.
Coenzyme Q10 is an essential component of energy production within the cell mitrochondria (the powerhouse of the cells). The amount of Coenzyme Q10 present in the body declines with age so it may be a good idea to take supplements over the age of 50. Mackerel, salmon, and sardines are very good sources of Coenzyme Q10. It can also be found in beef, peanuts and spinach.
Magnesium is a vital catalyst in enzyme activity especially the activity of those enzymes involved in energy production. Magnesium can be found in dairy products, fish and meat as well as apples, apricots avocados, bananas, brewer’s yeast, green leafy vegetables, kelp, nuts, peaches and lemons.
Vitamin C, found in peppers, brussel sprouts, broccoli, citrus fruits, strawberries, green vegetables, parsley, and papaya.
Vitamin E, found in almonds, peanuts, seeds, avocado’s, whole grains and spinach.
Iron, found in liver, red meat, raisins, prunes, pumpkin seeds, Almonds, cashews, and legumes.
Zinc, found in oysters, clams, pumpkin seeds, beef, liver, nuts, peas, and whole grains.
Other supplements for energy:
An alternative to taking multivitamins and minerals could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates, and is reported to boost energy and help balance blood sugar levels. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.
Zinc, found in oysters, clams, pumpkin seeds, beef, liver, nuts, peas, and whole grains.
Other supplements for energy:
An alternative to taking multivitamins and minerals could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates, and is reported to boost energy and help balance blood sugar levels. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.
Patrick Holford is one of the UK’s leading nutritionists and founder of the Institute of Optimum Nutrition. He suggests adaptogenic herbs are very useful in supporting the body’s natural energy production. They won’t give you the instant energy boost that stimulants can, but they can deliver a more consistent sustainable level of energy without depleting your reserves. Adaptogens help the body adapt to stress (one of the biggest energy stealers) and support the adrenal glands which are the foundation of our natural energy production.
Adaptogenic herbs to try include:
Ashwaganda: Indian Ginseng is reported to enhance the immune system, boost energy, calm the response to stress and reduce levels of the stress hormone cortisol. It is also said to increase thyroid hormone levels and speed up the metabolism. In one study patients with chronic fatigue reported a 45% improvement in their symptom scores after using Ashwaganda.
Licorice root provides support for the adrenal glands. It is often used for adrenal exhaustion and is said to counteract the effect of insufficient adrenal hormones. Licorice contains phytoestrogenic components which can balance oestrogen activity in the body, which can be very useful for women when it is suspected that hormonal imbalances are contributing towards fatigue.
Rhodiola: Folklore says that if you drink Rholdiola tea regularly you will live more than a hundred years. However this is not just folklore Rhodiola’s benefits are backed up by science. This herb is reported to improve energy, improve mood, balance stress hormones and boost immunity. Due to it stimulating mental and physical performance it is used by athletes in some countries. Rhodiola’s adaptogenic and anti depressant qualities compliment each other. Stress accelerates the destruction of mood boosting neurotransmitters and Rhodiola helps the body respond to these stress triggers, thus preventing this destruction. Alongside this Rhodiola’s antidepressant actions, are said to help increase the levels of serotonin in the brain, and also reduce the degradation of mood elevating neurotransmitters. This may well be a good herb to take if you believe stress or a lowness of mood is causing fatigue and lack of energy. It should be noted however that caution should be taken if you are taking anti depressants, in which case consult your doctor before trying this herb.
Making changes to maximise your natural energy production, such as adopting a healthy eating plan, cutting out stimulants, and maybe also taking multi vitamins, minerals and herbs, may some time to have an effect and will require motivation and determination. However if you are able to stick with it you should find you will start feeling less tired, have more sustainable energy, as well as finding your mood improves, and that the cravings for the stimulant drinks and sugar you used to grab for will be a thing of the past.
For more information on the Food doctor look at: http://www.thefooddoctor.com/ & The 10 Principles
For more information on Patrick Holford and the Institute of Optimum Nutrition look at: http://www.patrickholford.com/ & http://www.ion.ac.uk/
“Let food be thy medicine and thy medicine be thy food”
Hippocrates
Hippocrates
Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;
The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney
Natural Highs by Patrick Holford & Dr Hyla Cass
The Food Doctor Diet by Ian Marber Dip ION (Institute of Optimum Nutrition)
