3 Natural Methods to Increase Your Energy
This morning, I woke up feeling sluggish, and the first thing I wanted was coffee. I'm entirely aware that it will only give me a short-term energy boost, and once the body metabolizes it and wears off, the feeling of fatigue could return.
Although caffeine in small amounts can enhance cognitive function and performance, the overconsumption of this stimulant can cause potential side effects, such as anxiety and insomnia, which is why I only try to drink coffee before 11 am.
As a society, we have become dependent on this popular drug, and not only with coffee but energy drinks as well.
However, if you want to maintain your energy throughout the day, consider alternative energy boosting methods instead of relying on quick fixes that may lead to burnout.
Mitochondrial biogenesis
In simpler terms, mitochondrial biogenesis involves using your cell's current mitochondria to generate more chemical energy, which is stored in a small molecule called adenosine triphosphate (ATP).
Ageing decreases mitochondrial numbers and quality, producing less ATP and more free radicals, which causes inflammation.
How to produce more mitochondria:
Fasting and intermittent fasting — Mitochondrial splitting during fasting allows cells to burn fats more efficiently, improving blood glucose and lipid profiles and maintaining efficient mitochondrial respiration in skeleton muscles.
Cold therapy—Ice baths can improve mitochondrial numbers by stressing and producing heat. When mitochondria are slightly stressed, it increases the energy demand.
Exercises — Switching between endurance and resistance training allows the body to adapt to the workload and generate more mitochondria, making it more resistant.
By promoting mitochondrial biogenesis through lifestyle methods, you can increase ATP production in your body, leading to higher energy levels and overall function.
Magnesium
Magnesium is an abundant mineral that controls over 325 enzymes in the body. These enzymes produce, transport, store, and utilize energy. Magnesium also helps synthesize protein, transmits nerve signals, and relaxes muscles.
Magnesium is a co-factor that helps increase the rate of chemical reaction to make ATP, the cell's energy currency. Fatigue could be a symptom if you are deficient in the mineral.
Levels of magnesium decrease due to high consumption of alcohol, salt, phosphoric acid (energy drinks and sodas), and coffee, excessive sweating, and extended high-stress levels.
Food sources to consider:
Avocados — Provide 58 milligrams of (Mg) and are rich in vitamins K and B and potassium. Avocados are also high in heart-healthy monounsaturated fat and are an excellent fibre source.
Leafy greens — Contain significant amounts of magnesium, including kale, spinach, and collard greens. A serving of cooked spinach contains 158 milligrams of (Mg) per cup (180g).
Dark Chocolate — With 65 milligrams in a 1-ounce (oz) serving, (Mg) is incredibly rich. In addition, it also includes iron, copper, and manganese and contains prebiotic fibre, which feeds gut bacteria.
It's essential to have a proper calcium and magnesium ratio of 2:1.
For example, if you take 1000mg of calcium in a supplement, you need to take 500mg of magnesium; calcium can not work properly without magnesium.
If excess calcium occurs, symptoms can include migraine headaches, restricted breathing, and irritated nerve cells in the brain.
Whole foods diet
What you eat plays a significant role in your energy levels; that's why a whole foods diet will provide your body with essential minerals and vitamins.
A well-balanced diet containing the right mix of macronutrients, such as fruits, vegetables, and legumes, can help you maintain consistent energy levels.
Eat foods in season for better nutritional value and cost-effectiveness, and reduce or remove alcohol from your diet.
Nutrient-dense and energy-boosting foods:
Wild fish—Choose fish with the highest amount of EPA and DHA, such as salmon, tuna, mackerel, trout, and sardines. DHA is an omega-3 fatty acid present in every cell and is necessary for optimal brain function.
Berries — High in flavonoids, including anthocyanins, which have antioxidant and anti-inflammatory effects and help keep your energy levels balanced.
Nuts and seeds—Nature's richest foods provide a healthy amount of protein and fats, which help stabilize blood sugar and keep your energy levels balanced throughout the day.
The foundation of your energy depends on what you choose to fuel your body with. Consuming processed foods and a high-sugar diet may lead to frequent dips in energy levels throughout the day.
However, if you start replacing unhealthy food items with better options, you won't become burnt out as quickly.
By incorporating these 3 natural methods to boost energy, you will establish a solid foundation for managing stress and maintaining balanced energy throughout the day.
Originally published in
Change Your Mind Change Your Life—Medium.com
