ENERGY THROUGHOUT THE DAY? JUST THESE FEW TIPS

01/06/2022

Reading time: 4,5 minutes

Having enough energy throughout the day is what everyone wants. When we are full of energy, we function better, we concentrate more and things go much faster. We are 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? We'll give you some tips on how to recharge your energy so that you can effectively handle 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 this energy? What we call "energy" is actually a molecule called adenosine triphosphate (ATP). This molecule is made 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, the mitochondria in our bodies become smaller. Thus, the lack of energy may be due to the fact that the body does not make enough ATP and is not able to supply the cells with energy in an optimal way. It can also be related to lifestyle and risk factors that deplete our bodies. But we can fight against energy decline. Often all we need to do is focus on lifestyle: diet, exercise and sleep.

Energy is not just a ...

When we talk about energy, the first thing that often comes to mind is the energy we covered in physics class. But few know that every human being is such an energy system and that the key components of its energy are the body, the mind, the emotions and the soul.

Our energy can be divided into 4 different categories:

  • Physical energy- the degree of fatigue or rest we feel in our own body.
  • Mental energy- our ability to think logically, focus 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 modern, hectic, responsibility-filled and stressful lifestyles, we often fall into the idea that a lack of energy is perfectly normal. But going through life like a soulless body is really not normal. Fatigue must be fought. If you have been struggling with low energy for a long time, it is important to make some 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 an optimal energy level 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, whole grains, low-fat dairy products, fish and lean meats in your diet. Reduce fat, sugar and salt. At the same time, it is 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 risk putting on extra pounds that will weigh you down and slow you down.

2. Drink plenty of water

Sometimes we feel tired just because we are dehydrated. So to feel more active during the day, remember to drink plenty of water. Men should drink about 2.5 to 3.5 litres of fluids per day and women about 1.5 to 2.5 litres of fluids per 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 are tired. But is this really what you need to feel energised? 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 an immediate boost, but it does not solve the long-term cause of low energy. In addition, regular coffee drinkers may not notice the effects because their bodies can develop a tolerance to caffeine.

4. Don't overeat

Large 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 cause a significant drop in blood sugar levels. This can lead to 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 overall 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 other factors. On average, however, adults should get about 7-9 hours of sleep per night to feel refreshed. But for some people it is difficult to achieve the recommended 7-9 hours of sleep. Good sleep hygiene can help.

7. Do not smoke

Cigarette smoke contains many harmful substances that the body has to process and in which it loses a lot of energy. In addition, smoking can lead to more rapid clogging of the arteries, which impairs the availability of oxygen and nutrients to the tissues.

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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. In addition, 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 drawbacks 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 is not 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:

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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.