Energy is like fuel for humans, it helps us perform essential daily tasks like eating, exercising, bonding with family, and living. It plays a crucial role in how we function, and it’s essential we protect our energy levels.
While we live in a fast-paced world, we often neglect our health and expend energy, causing us to undergo burnout quite quickly. In order to be more energised for different activities, you need to know the primary energy sources, how your body uses up energy, and how to preserve it.
Keep reading with us as we explore everything you need to know about energy below.
How the body uses energy
First, to know exactly how your body uses energy, you need to know where it comes from. While energy is abundant, its primary sources are food and drinks, which provide ‘fuel’, i.e. energy.
In particular, carbohydrates, proteins, fats, and alcohol. In short, your body consumes the food, metabolises it, and converts the key nutrients from each dietary source into energy.
That energy goes on to support your body’s internal functions, repairing cells, building them, maintaining body tissues, and helping you exercise and perform external activities. Water helps facilitate chemical reactions produced from energy.
If you consider it, you need at least 1200 calories a day (this figure is higher depending on age, gender, and activity level) to maintain essential bodily functions. In addition to metabolism mentioned above, energy is needed to sustain your heartbeat, water regulation, and body temperature.
5 best ways to gain energy
If you’re looking to gain more energy it’s just a case of following certain healthy habits. Here are some healthy habits and tips to try:
Exercise
We don’t need to rant too much about the importance of exercise, we all know how much it can help us in our day to day lives. But, when it comes to energy exercise is crucial it helps stimulate the production of mitochondria in muscle cells which convert glucose and oxygen into energy (ATP). Exercise also helps encourage more blood flow and oxygen to the body, supporting energy production.
Have an energy rich diet
Eat a balanced diet that contains complex carbohydrates, proteins, and healthy fats. At mealtimes, try to eat smaller and more frequent meals to support your energy levels instead of larger ones. Foods high in fibre, such as oats and whole grains, can be great sources of slow-release energy. Try to avoid sugary foods and drinks, which are digested and broken down quickly.
Reduce your alcohol intake
One of the best ways to preserve your energy levels is to avoid drinking alcohol. Alcohol can act as a sedative and make you feel more lethargic or go into a slump. Alcohol can also affect your deep sleep, making you more awake during the night, which can also impact your energy levels the following day.
Be mindful of your sleep
Sleep is always a commonly debated subject regarding energy. When it comes to getting energy, the quality of sleep is important. To have a good deep and rejuvenating sleep, try to avoid napping during the day. Reduce your screen time before bed,
Increase your magnesium intake
Magnesium is a mineral crucial for energy and responsible for over 300 biochemical reactions in your body. One essential task is that magnesium helps break down glucose into energy. So, even when you have slightly low magnesium levels, your energy can drop.
On average the recommended intake for men is 300mg a day and women 270mg a day (NHS). To ensure you have sufficient levels try and eat magnesium rich food such as cashews, hazelnuts, almonds, whole grains and fish.
Supplements to support energy
In addition to practicing these healthy habits, you might want to add supplements into your diet to support your energy levels. Here are some to consider:
Bifidobacterium
One good bacteria that may be beneficial to add to your diet is Bifidobacterium. This is a probiotic found in your intestines which produces lactic and acetic acid, helping break down food & absorb nutrients. This essential nutrient helps support your metabolism making the energy conversion process more efficient. Bifidobacterium is a vegetarian supplement that only needs to be taken once a day.
Choline Bitartrate
Choline bitartrate is an essential nutrient found in your body and foods like nuts, eggs, beef, and broccoli. While it has a range of health benefits, one of its main ones is that it helps support cognitive health, reducing mental fatigue.
Final thoughts
Overall, energy is essential for human health. It helps the body perform specific functions and processes, such as maintaining the respiratory system, supporting metabolism, helping with temperature regulation, and encouraging blood flow.
To gain more energy, try eating a balanced diet with slow-release grains, reducing your alcohol intake, exercising, being mindful of your sleep, and eating more magnesium-rich foods. If you’re looking for additional ways to support your levels, why don’t you try supplements such as Bifidobacterium and Choline Bitartrate?
Remember, energy is a vital currency that helps you manage life, try your best to maintain it and don’t compromise on it.