Low On Energy?
"You're a unit of electrical energy, Harry."
"I'm a watt?"
I remember when I was 6 years old, my dad would ask me to shovel the snow. His excuse? He was too tired.
Back then, I believed him because, to me, he looked much older, but looking back now, when I was 6, he was only 33.
Professional athletes still compete at 33. Was he really tired or just lazy?
In this blog post, I will share with you reasons why we don’t feel as energized as we should and what we can do to boost those energy levels naturally.
Feeling tired?
Energy. Sometimes we have it but sometimes we don’t.
There are millions of valid reasons why we should feel tired from time to time. Stress, allergies, little sleep, Netflix binging, medical issues, you name it. But sometimes, we just can’t explain why we are so tired.
Here are 3 things that are zapping our energy without realizing it:
1- Not enough movement
We have all heard the term: if you don’t use it, you lose it. The more sedentary we are, the more tired we get. Every little movement ends up feeling so much harder. Even reaching for a box of cereals in the top cupboard can feel like an Olympic event. As we get older, we tend to lose muscle. If you don’t keep these muscles activated regularly, metabolism and energy levels will suffer.
2- Eating too much processed foods
What do we do when we get tired? We hit the vending machine. When your diet is high in refined carbs or sugary foods, it causes your blood sugar to spike. You’ll feel as energized as the Tasmanian Devil for a minute but unfortunately what goes up must come down. The crash will leave you feeling tired. The more you repeat this cycle, the more chances you have to cause insulin resistance which makes you feel even more tired, more often.
3- You press that snooze button
Do you ever press that snooze button once, twice, maybe five times before you get up? Researchers say that our ability to function during the day decreases when we fragment sleep. As soon as the alarm rings, just get up.
But if you must press the snooze button at least once, follow this simple tip. Set 2 alarms. One for 90 minutes before you have to wake up and the other when you need to wake up. The idea is that the 90 minutes you get between snoozes will provide a full sleep cycle allowing you to wake up after your REM state instead of during.
Energizing foods
Food is fuel. But even though all foods give you energy, some foods contain nutrients that will help increase energy levels and maintain focus throughout the day.
Here are my top-5 foods:
1- Fatty fish
Fatty fish such as salmon are rich in omega-3 fatty acids and vitamin B12. Omega-3 has been shown to reduce inflammation which is a common cause of fatigue. And B12 works with folate to produce red blood cells, which carry oxygen and also helps iron work better in your body. Optimal levels of red blood cells and iron increase energy and reduce fatigue.
2- Eggs
Eggs are great because they are packed with protein which can give you a steady and sustained source of energy. Eggs are also rich in an amino acid called leucine. Leucine is great for energy because it helps cells take in more blood sugar, stimulates the production of energy in cells, and increases the breakdown of fat for energy production.
3- Water
Yes. Just water. Water is involved in many cellular functions, including energy production. Not drinking enough water slows bodily functions, leaving us feeling sluggish and tired.
4- Hummus
My daughters cannot eat anything without adding hummus. This is perhaps one of the reasons why they are constantly bouncing off the walls. Hummus is a mix of chickpeas, olive oil, and lemon juice. (Tahini which is made from sesame seeds can also be added). Chickpeas provide a good source of complex carbs and fiber which helps our body with steady energy. In addition, the healthy fats from olive oil help with the absorption of carbs which helps us avoid blood sugar spikes.
5- Beets
Another food that has always been a staple in my family, beets are high in nitrates and nitrates increase nitric oxide production which helps increase oxygen delivery to tissues. That may increase energy levels, especially during an athletic performance.
My Take
Through this blog post, we have learned how easy it is to increase our energy levels naturally. It comes down to simple rules:
1. As soon as you wake up, start your day with a tall glass of water. Hydration is key.
2. Cut down on processed foods. Instead, choose a diet rich in fruits, vegetables, and lean proteins.
3. And finally, move your body as much as possible. How much movement do we need?
Aim for a minimum of 150 minutes per week (30 minutes, 5 days a week). You can also break down your 30-minute workouts into 3 sessions of 10 minutes each. Everyone has 10 minutes here and there!!!
You follow these rules, and you too can enjoy age-defying energy levels.
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À bientôt,
Laurent