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Having enough energy throughout the day is everyone's wish. When we're full of energy, we function better, concentrate better and get things done much more quickly. We're in a better mood and have more stamina and determination. But how do we maintain our energy and literally be full of energy all day long? We'll give you some tips on how to recharge your energy so that you can deal effectively with all the tasks and challenges of the day.
What is energy?
Energy is the source of our life. Energy is what drives us. But what exactly is energy? What we call "energy" is in fact a molecule called adenosine triphosphate (ATP). This molecule is manufactured in tiny cellular structures called mitochondria. The role of ATP is to store energy and transmit it to cells in other parts of the body. As we age, our body's mitochondria become smaller. The lack of energy may therefore be due to the fact that the body does not produce enough ATP and is unable to supply the cells with optimal energy. Low energy can also be linked to lifestyle and risk factors that deplete our bodies. But we can combat energy decline. Often, all we need to do is focus on our lifestyle: diet, exercise and sleep.
Energy is not just a commodity...
When we talk about energy, the first thing that often springs to mind is what we learned about in physics class. But few people realise that every person is such an energy system, and that the key components of their energy are their body, mind, emotions and soul.
Our energy can be divided into 4 different categories:
- Physical energy - the degree of tiredness or rest we feel in our own body.
- Mental energy - our ability to think logically, concentrate and create.
- Emotional energy - how happy we are with our lives, our workplace and the people we work with, our friends and relationships.
- Spiritual energy - what is our life force, why are we doing all this, what is our purpose and meaning in life, are we doing anything meaningful?
10 TIPS FOR STAYING ENERGETIC
Because of our hectic, modern lifestyles, full of responsibilities and stress, we often fall into the idea that a lack of energy is perfectly normal. But going through life like a body without a soul is really not normal. Fatigue has to be fought. If you've been struggling with a lack of energy for a long time, it's important to make a few changes to your lifestyle.
1. Pay attention to your diet
One of our main sources of energy is, of course, food. So if you want to maintain optimum energy levels throughout the day and not lose energy quickly, you need to eat healthily and incorporate the most natural foods into your diet. Increase the amount of fruit, vegetables, wholegrain cereals, low-fat dairy products, fish and lean meats in your diet. Reduce fat, sugar and salt. At the same time, it's important to maintain a balance in terms of calorie intake. If you don't eat enough calories, your body can get tired because it doesn't have enough "fuel" to function. On the other hand, if you take in too many calories, you run the risk of putting on extra pounds, which will weigh you down and slow you down.
2. Drink plenty of water
Sometimes we feel tired simply because we're dehydrated. So to feel more active during the day, remember to drink plenty of water. Men should drink around 2.5 to 3.5 litres of fluids a day and women around 1.5 to 2.5 litres of fluids a day. Suitable liquids are drinking water, unsweetened teas and unflavoured mineral water.
3. Limit the amount of coffee
Most people turn to a strong cup of coffee when they're tired. But is that really what you need to feel energetic? It's true that coffee and other caffeinated drinks give you energy, but they can also make you feel even more tired when the effects wear off. Caffeine is a stimulant that gives you an immediate boost, but it doesn't solve the long-term cause of low energy. What's more, regular coffee drinkers may not notice the effects, as their bodies can develop a tolerance to caffeine.
4. Don't overeat
Hearty meals increase insulin levels, a hormone that rapidly lowers blood sugar levels. This can make you feel tired and crave sweets. Instead of eating three large meals a day, try eating four or five small meals to spread your energy intake more evenly throughout the day.
5. Don't skip meals
Taking too long a break between meals can lead to a significant drop in blood sugar levels. The result can be a lack of energy. Try to eat regularly to maintain a constant energy level throughout the day.
6. Don't underestimate sleep
Make sure your body gets enough quality sleep to prevent fatigue and recover from the effects of tiring or stressful activity during the day. Although it may sound like a cliché, many of us underestimate the impact that reduced or disturbed sleep can have on our energy levels, health and general well-being. Research has linked disrupted sleep to neurodegenerative diseases (1, 2, 3, 4), mental health problems and increased susceptibility to worry (5, 6, 7). The amount of sleep we need depends largely on our age and a number of other factors. On average, however, adults should sleep around 7 to 9 hours a night to feel refreshed. But some people find it difficult to achieve the recommended 7-9 hours of sleep. Good sleep hygiene can help.
7. Don't smoke
Cigarette smoke contains many harmful substances that the body has to process and in which it loses a lot of energy. What's more, smoking can cause arteries to clog up more quickly, making it harder for oxygen and nutrients to reach tissues.
8. Increase physical activity
Physical activity increases energy levels, while a sedentary lifestyle is a known cause of long-term fatigue. Physical activity has many beneficial effects on the body and mind. What's more, adequate exercise helps us to sleep better at night and be more rested. A brisk walk or even 10 minutes of stretching at your desk improves blood circulation and gives you energy. It doesn't matter what kind of exercise you do, but consistency is the key.
9. Combat stress
Stress uses up a lot of energy. So try to introduce relaxing activities into your day. This could be exercise, meditation, yoga, listening to music, reading or spending time with friends. Anything that relaxes you will improve your energy.
10. Learn to relax
One of the downsides of modern life is the constant pressure and increasing demands for productivity. But we only have one health, and all the money in the world isn't worth the loss of health. So try to set aside a few hours in the week to relax and do nothing at all. If you can't find a few extra hours, it may be time to reassess your priorities and commitments. Don't forget to have fun too. Leave your worries behind for a while and give yourself time to enjoy yourself.
References:
1. Bishir, M., Bhat, A., Essa, M. M., Ekpo, O., Ihunwo, A. O., Veeraraghavan, V. P., Mohan, S. K., Mahalakshmi, A. M., Ray, B., Tuladhar, S., Chang, S., Chidambaram, S. B., Sakharkar, M. K., Guillemin, G. J., Qoronfleh, M. W., Ojcius, D. M. (2020). Sleep Deprivation and Neurological Disorders. BioMed research international, 2020, 5764017.
2. Goel, N., Rao, H., Durmer, J. S., Dinges, D. F. (2009). Neurocognitive consequences of sleep deprivation. Seminars in neurology, 29(4), 320-339.3. Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006.
3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/
4. Shamim, S. A., Warriach, Z. I., Tariq, M. A., Rana, K. F., Malik, B. H. (2019). Insomnia: Risk Factor for Neurodegenerative Diseases. Cureus, 11(10), e6004.
5. Medic, G., Wille, M., Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and science of sleep, 9, 151-161.
6. Patrick, Y., Lee, A., Raha, O., Pillai, K., Gupta, S., Sethi, S., Mukeshimana, F., Gerard, L., Moghal, M. U., Saleh, S. N., Smith, S. F., Morrell, M. J., Moss, J. (2017). Effects of sleep deprivation on cognitive and physical performance in university students. Sleep and biological rhythms, 15(3), 217-225.
7. Banks, S., Dinges, D. F. (2007). Behavioral and physiological consequences of sleep restriction. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 3(5), 519-528.