Four Simple Ways to Boost Your Energy
Feeling run down, burnt out and just tired? If you’re lacking energy, there are some things you can do to boost it. Ditch the caffeine! Here’s what you need to know about energy – what it really is and how to get more of it, naturally.
What exactly is energy?
Energy is more than just a feeling. What we call “energy”, according to the Harvard Health Blog, is actually a molecule called adenosine triphosphate (ATP), produced by tiny cellular structures called mitochondria. “ATP’s job is to store energy and then deliver it to the cells in other parts of the body.”
Scientific Director and Pharmacist, Jerry Hickey, R.Ph, explains ATP –
“ATP is the source of more than 95% of the energy the body uses daily. During exercise, ATP helps support energy and may extend and elevate the level of maximum strength and endurance, enhancing physical performance.”
But here’s the problem – as we age, our body has fewer mitochondria. This can be because your body may have a problem producing enough ATP and is simply not able to provide your cells with enough energy. While you may not be able to overcome all aspects of age-related energy loss, there are some ways you can help your body produce more ATP and replenish what you’ve been looking for!
Eat with Energy in Mind
According to Dr. Anthony Komaroff, professor of medicine at Harvard Medical School, you’ll want to incorporate fatty acids and protein from lean meats like chicken and turkey, fatty fish like salmon and tuna and nuts into your diet. “When lack of energy is an issue, it’s better to eat small meals and snacks every few hours than three large meals a day. Your brain has very few energy reserves of its own and needs a steady supply of nutrients. Also, large meals cause insulin levels to spike, which then drops your blood sugar rapidly, causing the sensation of fatigue.”
If your body does not have enough fluids, one of the first signs you will feel is fatigue. Water is required for many of your body’s essential functions. It is used to transport nutrients, hormones and other elements throughout the body and to maintain cell structure. If your body does not have enough water to power these systems, not only will you feel tired, but your body will slow down its metabolic processes (like cellular repair), you may get a headache, poor digestion and dry skin to name a few.
Get the Sleep Your Body Needs
Research suggests that healthy sleep can increase ATP levels. “These levels surge in the initial hours of sleep, which is key for brain function,” according to Harvard Health. Studies show that getting more sleep is one of the best ways to maintain your weight. In one study reported by the National American Association for the Study of Obesity, people who got less than four hours of sleep each night were 73% were more likely to suffer from obesity than those who got that standard eight hours per night.
Exercise for Energy
Exercising boosts neurotransmitters in the brain, which is why you feel so good after a workout. According to Harvard Health, some research has suggested that as little as 20 minutes of low-to-moderate aerobic activity, three days a week, can help sedentary people feel more energized.