Re-energise: how to improve your energy levels
Despite the population being better fed, hydrated and protected than ever before, unexplained fatigue is the most commonly reported medical symptom. So why is there such a mismatch between the resources available to us and our energy output?
The energy equation
Is it as simple as ‘Energy in = Energy out’?
If we eat too much (calorie excess) and do not burn the equivalent through activity then any excess energy is stored. And if we eat too little (calorie deficit) we must rely on our fuel resources to meet our energy demands.
Actually there’s a bit more to it than that. It also depends on our body’s ability to extract chemical energy from the food we eat and convert it into a substance called ATP, the ‘molecular currency unit’ of energy, which the body then uses as fuel.
This process of energy conversion takes place in the cells within our mitochondria. The mitochondria are the powerhouses of our cells so if they are not working well, energy production will always be compromised.
The following factors can cause the mitochondria to work less efficiently:
· Poor blood sugar control
· A lack of nutrients to support mitochondrial function
· Low oxygen (from anaemia or poor circulation)
· Infections
· Chemical exposure to toxins like heavy metals
· Physical damage
It might seem counterintuitive, but energy restriction can actually improve our ability to produce energy. In the past our ancestors would have regularly experienced lean periods where it was difficult to find food. Our bodies are therefore perfectly adapted to periods of starvation and we have a number of systems in place to ensure that we have a constant energy supply.
Fasting is known to stimulate the production of more mitochondria, therefore it can enhance our ability to create energy. Time-restricted eating is a technique I use with clients to improve their energy levels. I encourage them to have their last meal of the day around 7 pm, then fast for 12 hours until breakfast at 7 am the next day. In some cases, this fasting window can be extended up to 16 hours.
Exercise increases the number of mitochondria within the cells and improves their oxygen supply, so prioritising regular movement can also help to support energy production.
Overfed and undernourished
In the modern world, we rarely go hungry as we have constant access to food. We now eat out of boredom, habit and as part of social events, not solely because we need to. An over-abundance of calorie-dense, nutrient-scarce foods has led to a disconnect between feelings of hunger and our true bodily needs.
Ask yourself what is the quality of the energy coming in? Is the food you eat adding value to your body or taking it away? Diets that are rich in refined carbohydrates, low in fat / protein, and low in micronutrients often result in reduced metabolic function, ranging from poor blood sugar control to insulin resistance. This can influence our ability to access fuel and cause energy slumps throughout the day, especially after meals.
Our bodies are able to adapt to use carbohydrates, fats and proteins, so generally speaking, the macronutrient composition of the diet doesn’t matter. But, if you want to improve your metabolic health, you need to match the food you eat with your energetic needs and include better quality food for fuel.
To reduce food cravings and avoid overconsumption, cut back on foods which are high in fat, sugar, salt and reduce your alcohol and caffeine intake. Eat real food and only use natural flavourings.
Having some protein at breakfast can help you feel fuller for longer and set you up so you feel more energised throughout the day. A lower carbohydrate diet can also be beneficial in the short-term to train the body to be more efficient at making energy.
The best way to increase the nutrient density of your diet is to base your meals around a range of bright, seasonal plants, herbs and spices.
Is your battery flat?
The thyroid is a small butterfly-shaped gland in the neck. Our thyroid glands produce hormones that help to regulate our body’s metabolism. If, in addition to fatigue, you also have symptoms like weight gain, brain fog, cold extremities, constipation, low mood and/or hair loss, it might be worth checking to see if you have an underactive thyroid.
Ideally you want to know what your Thyroid Stimulating Hormone (TSH), Thyroxine (T4) and Triiodothyronine (T3) levels are, as these hormones are necessary for all the cells in your body to work normally. Thyroid hormones regulate the speed at which our body’s cells work. If too little of these thyroid hormones are produced, the cells and organs of your body start to slow down, which can make you feel more tired and sluggish.
To function optimally, the thyroid requires a number of key nutrients. Firstly, an ample supply of protein is needed to make active thyroid hormones. I advise my clients to include in their diets 1 g of protein per kg of bodyweight. Adequate amounts of dietary iodine, selenium and zinc are also necessary for good thyroid function.
Some key foods you can include to support your thyroid are: Brazil nuts, seafood, poultry, brown rice, lentils, beef, eggs, flaxseeds, pumpkin seeds, dark chocolate and seaweed.
Stressed out
Our energy must meet the demands of our environment, allowing us to perform essential activities, to feed, to reproduce etc but also to ‘switch off’ and rest.
If you are constantly triggering your stress response, this uses up a lot of energy, and creates oxidative stress which can be damaging to the body. When we are frequently stimulated and rarely in relaxation mode, we cannot repair damaged cells, nor do we get the chance to recover, which makes us more reactive to further stress.
Prioritising stress reduction and sleep can have a dramatic impact on energy levels. In addition, a number of key nutrients are depleted by stress including vitamin C, B vitamins and magnesium. So consuming foods rich in these nutrients can help to boost energy levels following stressful periods.
