Natural ways to boost your energy.
by michelle latinsky, rd
Shorter and darker days may leave you feeling a little more run down or sluggish than usual. The stress of a busy lifestyle can also affect your mood and leave you feeling as though you are running on empty. Our mood has a lot to do with energy levels and motivation to complete tasks. Here are some healthy ways to enhance your energy levels… and keep them up all day long!
Eliminate Energy Stealers
One of the first steps to boosting your energy is to monitor the hidden “culprits” in your diet that deplete your energy reserves. High glycemic foods are quickly digested as sugar in your body, resulting in an energy spike when you need it. Alternate with slower-digesting low-glycemic foods, including vegetables, fresh, whole fruits and whole grain products for more sustainable energy levels.
Health Canada recommends an intake of no more than 400 milligrams of caffeine per day (the equivalent of about three eight-ounce cups of coffee), so monitor your intake of coffee, pop and energy drinks throughout the day. For a natural energy boost with lower sugar and calories, consider a natural energy formula.
Get a Good Night’s Sleep
Getting enough sleep will not only zap daytime drowsiness and keep your energy levels up throughout the day, but it is also necessary for optimal productivity, immune health and muscle and tissue repair. Most of us are aware that we need seven to eight hours of sleep each night. What’s even more important is to go to bed and wake up at the same time every day (yes, even on weekends!). If you have a late night out, going to bed at 2 a.m. and waking up at 10 a.m. won’t leave you feeling as refreshed as when you hit the pillows by 11 p.m. and wake up at 7 a.m. Stick to a regular sleep schedule and you’ll have more energy in just days.
Try Ginseng for Energy Balance
Ginseng is a Chinese tonic herb that acts as an adaptogen to boost general resistance to stress, a common cause of low energy.
Panax Ginseng, also known as Korean, Asian, or Chinese Ginseng, is a specific species considered to have yang (“heating”) properties that raise the metabolism and increase the body’s heat. As a result, it acts as a tonic for general weakness, helping to boost energy, enhance the immune system and ease stress by stimulating the adrenal glands. Take 100 to 200 milligrams of a standardized ginseng extract (four to seven percent ginsenosides) once daily for up to 12 weeks, followed by a two-week rest period before you begin taking the herb again.
Add “Anti-Stress” B Vitamins
The eight B complex vitamins play a critical role in energy production. In times of excess stress, these nutrients are used up faster than normal and are no longer fully available to support important functions in the body. This can lead to energy depletion, fatigue and lowered immunity to colds and viral infections. The B vitamins are found in whole, unprocessed foods, so aim to eat a balanced diet including meat, poultry, fish, dairy, legumes, vegetables and whole grains. To supplement, take a B complex 50 or 100 milligrams once daily. Look for a formula enriched with choline and inositol, lipotropic factors that help improve absorption of the B vitamins.
Start Exercising
According to a study published in the journal Psychotherapy and Psychosomatics in 2008, sedentary young adults with persistent fatigue were able to boost their energy and reduce fatigue when they engaged in regular, low-intensity aerobic exercise over a six-week period. Pencil workouts into your schedule, take up a new sport, or stop by the gym in the morning instead of after work, and you’ll find that exercise boosts your energy rather than depleting it.
Get a Slow Energy Boost with Guarana
Guarana gained popularity as a key ingredient in Brazilian soft drinks, although it can be found in supplement form as well. A study published in the Journal of Psycopharmacology studied the effects of four different doses of a standardized guarana extract on mood and cognitive effects over the course of one day. The results showed that the two lower doses (37.5 milligrams and 75 milligrams) had more positive effects on alertness and memory compared to higher doses.
Feel Happier with SAM-e
If you’re feeling tired all the time, you may find relief with SAM-e (S-Adenosyl-methionine). SAM-e is a compound that the human body naturally produces from the amino acid methionine and adenosine triphosphate (ATP). SAM-e helps manufacture several neurotransmitters that control sedation and happiness, including serotonin and dopamine. To supplement, take 400 to 1,600 milligrams per day.
Power Up with Taurine
Though frequently mistaken to be a similar substance to caffeine, taurine is in fact an amino acid-like compound (though not one of the building blocks of structural proteins in the body). Taurine is found naturally in the heart, brain and muscles where it plays an important role in regulating the nervous system.
You can obtain taurine in the diet by eating meat and fish, but many people take it in supplement form. While little is known about the safety or long-term effects of supplementing with taurine, you may find that short-term use in doses of 500 to 3,000 milligrams per day give you just the energy boost you are looking for.
