We get it, there are never enough hours in the day to accomplish everything that you want to do and you know what doesn’t help? Not having enough energy either! We talked to Naturopath Kelly McGillivray about some simple things we can do to support our energy levels and even give them a bit of a boost too!
Tip 1 – Back to basics – get your B’s to brim with energy!
Tip 1 – Back to basics – get your B’s to brim with energy!
Low energy really is the pits. And if you liken our energy reserves to fuel in a car, you begin to see that you can only run on empty for so long. Eventually, you come to a complete stop and need to top up the tank. And if you keep driving to the limit then eventually you’ll wear out your engine and need a full-scale service!
For our bodies, that fuel we take in is food. But more specifically, it’s the nutrients in our food that provide the raw material for energy. Nutrition from food provides energy to fuel our cells, tissues, and organs which make up our body.
One of the key nutrients for supporting energy production in the body are B vitamins. They help convert the food we eat into the energy currency used inside our cells. For the most part, we don’t store B vitamins in our body. This means we need a good daily supply. What’s more, they are also very delicate nutrients prone to degradation from light, heat and prolonged storage. So cooking often destroys your vital Bs too. To get good coverage of B vitamins be sure to eat widely including leafy greens, nuts and seeds, meat, eggs, legumes, fruit and whole grains like rice, barley and millet.
If you feed the body good quality nutrition, you keep the tank full and motoring without problems.
Tip 2 – Eat right to avoid carb comas and other energy slumps
Tip 2 – Eat right to avoid carb comas and other energy slumps
Hand’s up those whose energy dips so low after lunch they could do with a wee lie down? Or those who dread the 3pm energy slump? Chances are you reached for the nearest sugary pick-me-up thinking it would boost your energy, only to crash sometime later and feel worse than before.
Post-meal fatigue is a consequence of the food choices we make and the impact this has on blood sugar regulation. It’s not only a lunchtime phenomenon. Any time you start to crash after having had a meal or snack, chances are you had a sugary, high-energy carbohydrate food first.
Carbs are not the bad guys. But carbs that release their sugars too quickly into the bloodstream provide only a temporary energy boost. Pretty soon, it’s followed by quite a sustained crash. This sets off cravings for more sugary carbs for another energy boost, followed by another slump – and so on.
To avoid the rollercoaster, choose carbs that release their sugars more slowly for gradual, sustained energy over a longer period. This includes whole grains or low glycaemic index carbohydrates like vegetables. You can also buffer the effect of the sugar content of carbs by pairing it with protein and/or healthy fats. This also creates more sustained energy without the energy dips.
Tip 3 – Stave off brain fade to keep energy high
Tip 3 – Stave off brain fade to keep energy high
Hard day at the office? It might sound like a sarcastic line from a TV show, but it’s actually established fact. Intense mental activity can be just as tiring for the body as intensive physical labour. That’s how it’s possible to feel totally wiped out after a difficult or challenging day that’s spent mostly sitting.
The brain is primarily fueled by glucose a.k.a sugar. When we undertake very mentally taxing work or experience a lot of mental pressure it burns through this fuel quickly. It also causes a drop in the neurotransmitter associated with motivation and feeling good. The end result is it’s your brain’s way of turning off, losing interest and losing focus. Basically, it’s saying ‘take a break’.
Having a bite to eat can top up falling blood sugar levels to give your brain a boost. (Don’t forget to add some protein to keep a sustained slow burn of energy rather than a quick blaze). A brisk walk in some fresh air, allowing your eyes to focus on the distance will also help you recharge.
And last but not least, don’t underestimate the power of water. Mild dehydration is a common culprit for feelings of tiredness, brain fade, lack of focus, weakness and lethargy. Men in particular often struggle to get enough water. 60% of men compared with 40% of women aren’t getting their daily recommended requirement. So a tall glass of oxygen imbued H2O could be just what you need to stoke the energy furnace.
Tip 4 – Love your gut bugs
Tip 4 – Love your gut bugs
Do you give a second thought to the little passengers you carry around in your gut? That’s right, we’re talking about your microbiome – the balance of beneficial bacteria in our digestive tracts supporting our health.
Of the many ways they support our health and wellbeing, let’s not overlook their contribution to our energy levels. Food contains the energy we need to fuel our bodies, of course. But it first needs to pass through the digestive tract to be absorbed for use. Without its breakdown and absorption, that food would just pass straight through. Our gut bacteria help to keep our digestive tracts healthy, and in turn this allows more nutrient absorption from the food we eat. The more nutrition our bodies get, the greater our energy reserves.
In fact, as well as supporting nutrient absorption, our gut bacteria also generate an extra 10% of energy for our use. The short-chain fatty acids they produce directly support our physical endurance. Not only that, they can also generate some of the B vitamins so essential for energy production. They also support healthy blood sugar regulation and produce neurotransmitters associated with mood, motivation and sleep. Everything required to keep us feeling energised!
Tip 5 – Ladies, feeling drained? Check your iron!
Tip 5 – Ladies, feeling drained? Check your iron!
Iron is an essential nutrient for energy. We need iron to make haemoglobin, a protein in red blood cells that carries oxygen around the body. Without enough iron, our red blood cells can’t carry all the oxygen we need. It results in fatigue and weakness that can greatly affect energy levels.
There are a number of reasons for low iron levels in the body:
- Dietary deficiency – Diets low in easily absorbed, iron-rich foods increase the risk of being iron deficient. Vegans are at higher risk for low iron levels and should get their levels checked. Iron is found in plant foods, known as non-haem iron sources, but it’s not as readily absorbed by the body as ‘haem’ sources, such as red meat and seafood. Taking Vitamin C with your iron boosts its absorption in the body.
- Blood loss – Any prolonged bleeding states can deplete the body of iron. For women especially it can be a risk during the menstrual years, particular if periods are very heavy or sustained.
- Pregnancy & breastfeeding – Both are very nutrient-demanding states for a woman, who must provide not only her own but also her child’s nutritional needs. This can lead to a state of depletion if she isn’t compensating for the additional nutrient losses. In pregnancy, women require twice as much iron to support hers and her baby’s development as non-pregnant women.
But be careful of too much of a good thing. Whilst being essential, iron is also classed as a heavy metal. This means that you shouldn’t supplement with it if you don’t need it as too much can be as harmful as too little.