Have you heard the phrase “Carpe Diem”? If you have, then are you seizing your days to the fullest? While we can’t get more than 24 hours in a day, we can optimise the time we spend while awake to make the most of each day.
You might consider being more productive organised, or doing things you love to extract the best out of life. But, in order to do any of this, you need energy first. Energy is the core component to helping you achieve and going on to accomplish remarkable feats.
Having sufficient energy levels can help your mental and physical health by building muscle, maintaining homeostasis and regulating your internal functions. To know how to maximise your energy levels, read on.
How energy is acquired/stored by the body
The food and drinks we consume are the main energy provider for our bodies. They hold stored chemical energy, which breaks down foods into smaller pieces to use as fuel. Energy mainly comes from protein, fats and carbohydrates.
When these are metabolised, your body makes Adenosine Triphosphate (ATP).
ATP is used for energy to help your muscles contract and cells divide. Oxygen is also needed for aerobic respiration.
Most of the time, your body needs energy the most for resting, commonly referred to as Basal Metabolism. In other words, this is the minimum amount of energy your body needs to support its key functions like circulation and respiration.
Basal metabolic rate (BMR) is the term used to measure this minimum energy amount. Your BMR changes based on age, height, weight, sex and muscle mass.
What improves energy?
There are a lot of things you can do to improve your energy levels, such as:
Exercise
One easy way to gain more energy is by taking part in regular exercise each day. When you exercise, your body undergoes cellular level changes that encourage oxygen circulation to your tissues and mitochondria production, creating fuel for your body. This causes your muscle strength and endurance to increase, allowing you to tackle your day-to-day errands more efficiently.
Consume slow release foods
If you eat foods that have a low glycemic index, you may find your energy levels crash less. Eating foods like high-fibre vegetables, whole grains, nuts, and healthy oils are absorbed by your body slowly, providing a gradual supply of energy throughout the day.
Drinking water
One of the best ways of staying on top of your energy is by keeping hydrated. On average, the NHS recommends drinking 6-8 cups of water every day. Try to avoid alcohol and sugary drinks such as fruit juices and fizzy drinks.
What reduces energy?
Watch out for the following; they can reduce your energy:
Alcohol
Whenever possible, try to limit the amount of alcohol you have. Alcohol has a sedative effect and is mainly the strongest at midday, which can cause you to slump. If you do choose to drink alcohol, try to drink it in moderation and at a time where you may not require much energy to be used up later on in the day.
Smoking
It’s incredibly obvious smoking is detrimental to your health, but many don’t realise smoking can lower your energy, triggering insomnia. The truth is tobacco contains nicotine, a stimulant that increases your heart rate and blood pressure and contributes to brain wave activity, making it difficult for you to fall asleep. Then, once you do fall asleep, it can make you awaken due to the cravings it gives you, causing your energy levels to be impacted.
Stress
If you suffer from prolonged stress, you may likely experience decreased energy levels. It can disturb your sleep, trigger insomnia and suffer from low energy. There is research that shows that stress-related worry can cause disrupted sleep and eventually lead to insomnia. Therefore, to limit your stress levels, you might want to try yoga, meditation, mindfulness exercises, get
enough sleep and exercise regularly.
What food elevates energy levels?
In addition to the behaviours mentioned above, you can eat certain foods that will give you more energy. The following foods are great natural energy sources:
Bananas
Bananas are one of the best and most natural energy boosting foods. Whether you freeze them, blend them into a smoothie or even eat them as they are, they’ll provide you with an energy boost. They’re packed with potassium, complex carbohydrates, Vitamin B6 and even a slight bit of protein!
Oats
Oats contain complex carbs, being a slow burning form of energy. Another great point about oats is that they can increase your serotonin production, allowing you to manage stress more efficiently and sharpen your memory.
Beans
Beans are one nutrient-dense food you don’t want to miss out on! Whether you try black beans, chickpeas, kidney beans, lima beans, pinto beans or anything else, they are packed with nutrients. A lot of beans provide slow digestion, helping stabilise your blood sugar. They also hold antioxidants such as carbohydrates, protein and fibre. Along with magnesium, iron and folic acid, helping your body get energy.
Avocados
Avocados are a rich superfood that can help you gain energy. You’ll find lots of Vitamin B, fibre and healthy fats in avocado. Fibre, in particular, provides your body with a slow release of energy throughout the day.
Eggs
On average, an egg contains around 13 grams of protein, supporting steady and slow-release energy. They also have an amino acid called leucine, which can help with energy production. Leucine allows cells to absorb more sugar, encourage energy production and break down fat to generate more energy. Eggs also contain vitamin B, allowing enzymes to perform their roles better and convert food into energy.
Overall
Overall, energy is essential for us to survive, and it's a key aspect of us helping make the most out of our every waking day. To ensure you have enough energy, you'll want to limit or avoid drinking alcohol, smoking, control your stress levels and eat energy dense foods like bananas, oats, avocados, beans and eggs.
Similarly, taking part in regular exercise, staying hydrated, having sufficient sleep and consuming low GI release foods can help you feel rejuvenated and ready to seize each day to the fullest.
If you try all these and still feel like you lack energy, you might want to see a doctor!
