How to boost your energy through better nutrition
Our bodies are like a car – they need fuel to run. What we put into them determines how well they run, especially when it comes to energy production.
Energy is made inside every cell mostly by your mitochondria. Food that has been broken down is combined with oxygen to create adenosine triphosphate (ATP), the body’s energy currency. This process is called cellular respiration.
Specific nutrients are needed for this process, so if we want to have more energy, we must ensure that we are getting them from our diet in the right forms and quantities. The most important nutrients are glucose, the B vitamins and magnesium. Mitochondria are easily damaged, so we can also increase our energy by preventing this damage from happening.
5 tips on how to boost your energy through nutrition:
1. Balance your blood sugar – your body needs a steady supply of the right ingredients to feed into this energy production process. Energy supply must equal energy demand, otherwise you will feel tired. Eat 3 well-balanced, nutritious meals each day, spaced 4-5 hours apart. Choose complex instead of simple carbohydrates – the fibre stabilizes the glucose release. Don’t use snacking as a meal substitute. But it’s ok to snack if your energy demand rises, for example due to exercise.
2. Avoid using stimulants, such as caffeine, sugar and alcohol. While it may feel as though they are giving you more energy, they are actually giving you a spike followed by a crash, which ultimately depletes energy and is also stressful for your body.
3. Mitochondria are susceptible to damage from oxidative stress. This can be prevented by consuming anti-oxidants, which are widely found in fruit and vegetables. Forget 5-a-day, make 10 your goal…aim for 2 fruit and 6-8 vegetables, incorporating as many different colours as possible.
To optimise the energy production potential of your mitochondria, you also need to look after their membranes by ensuring you are getting the right balance of essential fatty acids in your diet. Our bodies cannot make Omega 3; the best sources are the oily fish, eg salmon, mackerel, sardines, anchovies, herring and trout.
4. B vitamins are important at every stage of energy production. These can be found in whole grains, legumes, oats, meat, fish, poultry, dairy, vegetables, eggs, nuts and seeds. Eat these foods in their whole food forms ie as close to their natural state and with as little processing as possible.
5. Magnesium is the most important mineral for energy production and most of us don’t get enough. The best food sources are leafy green herbs and vegetables (eg spinach, parsley, coriander, seaweed), nuts, seeds and cacao – yes, I am telling you to eat chocolate! But it MUST be dark chocolate with at least 70% cacao – go as high as you can!
And finally, MOVE and BREATHE - cellular respiration needs oxygen. If you are sitting for long periods, take regular breaks to do some gentle stretching or go for a walk, outside if possible.
*We all experience tiredness from time to time due to the demands of every day life. This is usually relieved by rest. If your fatigue is not relieved by rest, has lasted for over 3 months and is accompanied by other symptoms, you should seek professional help.