The importance of energy to our body is so much that if insufficient food is eaten, there will be a negative energy balance which will result in weight loss. If too much food is consumed then there will be a positive energy balance, and the excess energy produced is stored as body fat resulting in weight gain. You must have observed that healthy kids and adolescents have a positive energy balance in form of weight gain.
Our meals are for energy but we can’t
eat food all the time. We need certain other measures to stay energized but
instead of energy drinks, there are natural energy boosters to keep us energized
all day.
Natural
Energy Boosters
There are ways to stay energized throughout
the day and natural energy boosters help you stay energized and keep up with
your energy requirements. Some of these energy boosters are provided to us by
nature and we need to make the optimum use of them to gain energy.
Water
Water is one of the best natural
energy boosters. Lack of water in the body leads to dehydration and can lead to
fatigue in the body. When your body has not hydrated the flow of oxygen to the
brain and muscles is negatively impacted.
Even mild dehydration can drop your
energy level. Loss of water in form of perspiration after exercise can make you
feel more fatigued.
Men should drink 15.5 cups (3.7
litres) of water every day and 11.5 cups (2.7 litres) should be taken by women,
though activity level and body size differ from person to person. That amount
also includes fluid from food like soups, broth and buttermilk.
Sleep
Sleep
is the time when the body renews and repairs itself. This plays the greatest role
in energy generation as it enhances the ability of the body to make ATP, the
energy molecule of the body.
The body releases hormones during sleep that help repair cells, control the body's use
of energy and can affect your body weight. But lack of sleep can produce
diabetic-like conditions even in healthy people.
But you need to work on your sleep
strategies to get the maximum energy out of it. You can try following sleep
strategies.
·
Get up early and
go to bed two to three hours earlier than normal.
·
Maintain that
sleep schedule even when you don’t have to get up early.
·
Take in as
much outdoor light as possible during the morning and limit your light exposure
at night.
·
Eat breakfast early and don’t eat after 7 p.m.
·
Avoid sipping coffee after 3 p.m. or napping after 4 p.m.
Stress control
Stress-induced emotions consume huge amounts of energy and make you feel tired. Reducing your stress levels makes you feel better and improve your energy levels, mental clarity, and physical fitness.
To control stress and boost the energy levels you need to reduce your workload as one of the main reasons for
fatigue is overwork. Try relaxation therapies like yoga and meditation to calm
your mind.
Exercise to get
energy
Aerobic
exercises such as biking, dancing, brisk walking, jogging or hiking is
especially effective at reducing stress and improving your mood.
When you do
these activities, your body releases mood-boosting chemicals called endorphins,
while reducing stress hormones, such as adrenaline and cortisol.
Eat energy-rich
food
There are certain food items different
from our regular meals that help in boosting your energy level when consumed.
These food items are:
·
Bananas, high-power energy-rich food.
·
Dark chocolate, full of antioxidants
·
Fatty fish like mackerel, salmon, and sardines are a great source
of energy.
·
Nuts like walnut, pistachio and almonds
·
Pumpkin seeds
·
Oats are a slow-burning source of energy due to the presence of complex
carbohydrates.
·
Lentils, the tasty legumes, rich in carbs and fibre.
Vitamin B12 for
energy
Vitamin B12 has a special quality which helps transform the food you eat into
energy that your cells can use. It also keeps the nerves and blood cells of the body healthy. Consumption of vitamin B12-rich food helps prevent a type of
anaemia that can make you feel weak and tired.
Naturally, it can be taken from the
consumption of animal meat, liver and fish like sardines and tuna. Vegetarian
sources can be yoghurt, cheese, fortified cereals and plant-based milk like soy
milk, almond milk and rice milk.
Sunlight, the
universal energy booster
Sunlight helps boost a chemical in your brain called
serotonin, and that can give you more energy and help keep you calm, positive,
and focused. Doctors sometimes treat the seasonal affective disorder (SAD) and
other types of depression linked to low levels of serotonin with natural or
artificial light.
Sunlight kills bacteria and
keeps us germ-free, reduces high blood pressure, regulates the immune system, strengthens
bones, improves sleep quality and boosts mood.
According to Ayurveda, the sun is the ultimate bestower of
amazing health and the source of life for all. We are solar-powered creatures
and live by the course and direction of the sun, so sunlight is necessary for
energy for living beings
We require energy to do every single body function. Our body works and remains active due to the constant energy supply through the food we eat. A mildly active person spends 60% of his body's energy on resting and only 32% of his energy on physical activity, so you need to boost your energy resources.
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