Last week in my blog article entitled, What Are Energy Drinks? What Should I Know About Them? I talked about how to choose a healthy energy drink for those who are seeking more energy. It's quite clear that the energy drink industry is a thriving industry and growing quickly. This week I'm going to discuss some fundamental things you should understand if you want to maximize your energy level. Energy drinks can assist in providing you with more energy, but you will get a bigger boost from some key health practices.
Why did I choose to talk about energy? The reality is that your energy level must be a top priority. If you have no energy, you have no career. If you have no energy, you can't help others or make a difference. If you have no energy, you have no life.
You may think you only use energy when you're exercising or moving around. The reality, however, is that you are using energy ALL THE TIME, even when you're asleep or just relaxing in a chair. Energy is the basis of life. Your body uses energy to: maintain a healthy body temperature, support breathing, build new tissue, repair damaged tissue, and generate new, healthy cells. Even a blink of the eye requires energy.
With that said, it's easy to understand why energy is so important. And the better you get at tapping into energy, the more you will get done and the better you will feel in the process. So how do we tap into MORE energy? Well, there are several ways which I will discuss below.
TIP #1 ON MAXIMIZING YOUR ENERGY LEVEL: DO NOT SKIP breakfast!
A lot of people skip breakfast, but it's one reason your energy gets zapped! Breakfast shouldn't be a big meal, but it should be healthy and WELL-BALANCED which I will discuss in the next tip. If you choose to skip breakfast, you are increasing the likelihood of eating a bigger lunch and eating more throughout the day as well. In fact, that has been proven through studies.
NOTE: Pay attention to the sugar and fat content in your morning meals. Those who eat sugary breakfasts are usually hungrier and eat more at lunch which leads to greater fatigue after lunch.
TIP #2 ON MAXIMIZING YOUR ENERGY LEVEL: Strive to eat 5-6 small, WELL-BALANCED meals throughout the day.
Healthy eating doesn't stop in the morning. A WELL-BALANCED diet throughout the day is essential for sustaining your energy level.
NOTE: Well-balanced means a healthy ratio of carbohydrates to proteins to fats.
The carbohydrates, fats, and proteins in food provide calories (energy) to fuel exercise and energize your body. You help to optimize this energy when you choose healthy foods and balance your diet. To maintain balance, your diet should consist of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function. Water is the fourth macronutrient and will be discussed in a bit.
Now let's take a look at each of these three macronutrients in more detail.
Let's start with CARBOHYDRATES. Carbohydrates are the body's PREFERRED form of energy because they can be quickly converted to glucose for energy.
NOTE: Include fiber, with your meals. Fiber, also a carbohydrate, can help slow the breakdown and absorption of sugar from other carbohydrates, giving your body a more balanced release of energy, as opposed to a quick burst of energy. You can learn more about carbohydrates in my blog article entitled Carbohydrates: Are They Good? Are They Bad? Are They Necessary?
Next is FAT. As you may already know, there are "good" fats and there are "bad" fats. You can learn more about this difference in my blog articles FATS: The Good, The Bad, and the Ugly and FATS: The Good, the Bad, and the Ugly - Part 2.
Now what about PROTEIN? Carbohydrates and fats may supply the body with energy, but protein helps regulate the release of that power. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.
Just remember that a well-balanced diet can raise or lower your energy level. If you find that you are still sluggish with a well-balanced diet, then you may want to visit a doctor for a check-up.
TIP #3 ON MAXIMIZING YOUR ENERGY LEVEL: Eat foods that are LOW-GLYCEMIC.
The best way to maximize the body's potential for energy is to eat foods that are LOW-GLYCEMIC. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy.
Foods that lead to a big spike in blood sugar after consumption are called high-glycemic foods. These foods give you a quick burst of energy after eating them, but research shows that this energy burst is short-lived, and is followed by a slump or low energy feeling within a couple of hours after the meal. Examples of these foods include soft drinks, candy, white pasta, and sweetened fruit juices. Consumption of unhealthy high-glycemic foods is a common reason for fatigue.
Just keep in mind that the glycemic index allows you to compare how quickly energy is released in your body from specific foods, and you want to strive to eat foods that are low-glycemic. A good website for determining the glycemic index of foods is http://www.glycemicindex.com/.
TIP #4 ON MAXIMIZING YOUR ENERGY LEVEL: Focus on high energy foods such as WHOLE GRAINS.
Eat whole grains whenever possible. Whole grains contain the full spectrum of B vitamins for energy generation. They're also high in fiber. Adults should eat 6 to 11 servings of whole grains each day.
TIP #5 ON MAXIMIZING YOUR ENERGY LEVEL: Consume at least TEN 8-OUNCE GLASSES OF WATER each day.
Why is water so important? Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells do not receive nutrients as efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Did you know that dehydration is one of the leading causes of a lack of energy? If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.
In reality, everyone differs in their water need. However, in February 2004, the Institute of Medicine (IOM) released a report recommending that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. So, a good rule of thumb to remember is to drink ten 8-ounce glasses of water each day. Water is especially important after exercise, with certain medicines, and with a high-fiber diet. If plain water doesn't appeal to you, try adding a squeeze of lemon, lime or other citrus to it.
TIP #6 ON MAXIMIZING YOUR ENERGY LEVEL: EXERCISE DAILY.
Inactivity will rob you of your energy. If you want to have more energy, then start moving your body more. If you want to have the most energy, start moving your body regularly. You may be wondering what REGULARLY means. The CDC says, for important health benefits, adults need at least:
* 2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);
OR
* 1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);
OR
* An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
For more information on muscle-strengthening activities (also known as weight training), read my blog article entitled Is Weight Training Important?
TIP #7 ON MAXIMIZING YOUR ENERGY LEVEL: Get 7-8 HOURS OF SLEEP each night.
It’s important to remember that sleep is inherently linked with how you eat, how much you eat, how you exercise, whether or not you lose weight, and ultimately how you function on a daily basis (your energy level). Also keep in mind that sleep triggers hormones that help cells to repair the damage done to your body that day. If you aren't getting adequate rest, your body can't repair all of the damage. Getting the proper amount of rest each night (7-8 hours) is necessary for your body to successfully repair itself and for you to operate at full speed.
TIP #8 ON MAXIMIZING YOUR ENERGY LEVEL: CUT DOWN ON ALCOHOL.
A dietary reason for fatigue can be TOO MUCH ALCOHOL (which is a depressant). Alcohol places an extra burden of detoxification on the liver, as the liver may already be very busy processing other toxins (from foods, the environment, chemicals you may be exposed to at home, at work, or in traffic) as well as all of the fats you consume. Furthermore, alcohol dehydrates the body and can can produce feelings of being on an energy rollercoaster. Consume alcohol in moderation, or better yet, avoid it completely.
TIP #9 ON MAXIMIZING YOUR ENERGY LEVEL: Take a BROAD-SPECTRUM, PHARMACEUTICAL-GRADE MULTIVITAMIN.
Another dietary reason for fatigue can be a deficiency of important micronutrients: vitamins and minerals. Your body needs vitamins and minerals to achieve optimal energy levels and optimal health. But it is clear from numerous studies that an overwhelming majority of Americans are deficient in key vitamins and minerals. This is why it is crucial to take a broad-spectrum, pharmaceutical-grade multivitamin. While vitamins and minerals do not provide DIRECT energy, they are involved in the process of converting nutrients into fuel for energy. Vitamins and minerals are CRITICAL to good health. Do not underestimate the value of them.
One of the reasons to take a broad-spectrum, pharmaceutical-grade multivitamin for energy is because of the inclusion of B VITAMINS: Thiamin (or vitamin B1), is a vitamin required for normal energy metabolism and cell division. Vitamin B1 plays a central role in the production of energy from sugars, starches, and other fuels; Riboflavin (or vitamin B2) is a vitamin that helps in the production of energy from glucose, amino acids, and fatty acids; Pantothenic acid (or vitamin B5) is a vitamin that is essential for the production of energy from carbohydrates, fat, and protein.
TIP #10 ON MAXIMIZING YOUR ENERGY LEVEL: Ensure you are getting ADVANCED LEVELS OF COENZYME Q10.
Coenzyme Q10 (CoQ10) is a compound that helps convert food energy into cellular energy. It is synthesized in all cells of the body to produce energy. Your body produces CoQ10, but as you age, it naturally produces less of the compound. So your body needs support. You can obtain CoQ10 from your diet or from a nutritional supplement. While it can be absorbed from food, I would suggest supplementing with a pharmaceutical-grade CoQ10 product to ensure you are getting the advanced levels necessary for energy production. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in this compound, with the exception of spinach and broccoli. Keep in mind that as you age, deficiencies may result from a reduced ability to absorb CoQ10 from food. This is another reason for supplementing with CoQ10. The usual maintenance dose is 10-30 mg per day.
TIP #11 ON MAXIMIZING YOUR ENERGY LEVEL: Women need to ensure IRON LEVELS AREN'T TOO LOW.
Low iron levels are a common reason for fatigue in women. One solution is to eat steak (that is lean) once a week to increase a low iron level. Another solution is to eat black beans or lentils as they are also rich in iron. A third solution is to take an iron supplement. Don't just purchase any iron supplement. Look for a quality iron supplement.
NOTE: It may be of interest to know that if you eat a strict low-fat diet, iron deficiency can develop.
TIP #12 ON MAXIMIZING YOUR ENERGY LEVEL: Work to ELIMINATE DISEASE AND DRUGS from your life.
Disease and drugs can place additional burdens on your body which zap your energy level. Strive to eliminate all drugs from your life. You should know that drugs typically don't fix the root of a health problem, but instead usually just correct a symptom or set of symptoms. In today's age, many drugs are overused, misused, incorrectly prescribed, or over prescribed. In addition, drugs produce side effects which usually promote the need for additional drugs down the road. If you are mindful of your health and take the PROPER proactive measures to naturally protect your health, you will most likely be able to eliminate most, if not all, drugs from your life.
Also strive to eliminate illness and disease from your life. Keep in mind that most diseases can be prevented if you are proactive with your health and do the right things.
TIP #13 ON MAXIMIZING YOUR ENERGY LEVEL: Work on your MINDSET to keep stress out of your life.
Many people don't realize the toll that stress can take on their health! While I could write a blog article alone on the damaging effects of stress on health, the steps necessary to handle stress, and the role of personal development in eliminating stress, for now I will simply encourage you to engage in 30 minutes to one hour of personal development each and every day. If you would like some direction in personal development, feel free to send me a message.
TIP #14 ON MAXIMIZING YOUR ENERGY LEVEL: Select ORGANIC FOOD whenever possible and AVOID FOOD CULTIVATED WITH PESTICIDES.
Several of the agricultural chemicals used in food production have been shown to have a negative effect on mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways.
So are you maximizing your energy level? If you have questions, or would like help improving your energy level, please feel free to send me a message.
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