Need More Energy?

One of the most common health complaints for busy people is that they need more energy. Whether they are busy at work, at home, or have a hectic social life (or all of the above!) many people feel as if they need more energy from time to time, even if they consider themselves to be otherwise healthy.

If you need more energy, firstly look at your diet. Are you eating enough protein and slow-burning carbohydrates? Low glycaemic index (GI) foods such as meat, fish, dairy, legumes, nuts and seeds and whole grains are great sources of slow release energy. High GI foods such as sweets, dried fruit, alcohol, white bread and other processed carbohydrates cause our blood sugar levels to rise sharply and causing insulin to be released in large amounts from the pancreas, making us feel tired, sleepy or even exhausted. People who need more energy quickly often reach for white carbohydrates and sweet sugary foods as they provide a quick energy hit, but 1-2 hours later they often find themselves in a worse place than when they started, and the irresistible urge for a caffeine or sugar fix can set in.

If your diet is fabulous and you still need more energy, perhaps your body is lacking a few key vitamins and minerals. A multivitamin containing the following nutrients may be useful:
•B vitamins – essential for energy production, protein, carbohydrate and fat metabolism, blood glucose regulation and nervous system function
•Magnesium – plays a major role in energy production, and also is vital for nerve and muscle function
•Chromium – has been proven to assist with blood glucose balance and prevention of insulin resistance and type 2 diabetes
•Iron – quite often low in women of reproductive age, and depleted stores can result in feelings of constant fatigue
•Vitamin C – often associated with immune boosting, but also necessary for energy production, and low levels may be one of the reasons for the fatigue which follows illnesses such as colds and flues.

Still need more energy? There are herbs which have traditionally been used as energy tonics to sustain us through times of stress and endurance. Siberian ginseng has been used by athletes who need more energy and stamina in the lead up to big events, and it also has a long history of being used to help people adapt in times of stress. Withania is an adrenal restorative herb and is useful in periods of ongoing stress when we need more energy to cope. Both herbs are also useful in the management of post-viral fatigue.

Optimum levels of vitamins and minerals can help our bodies adapt and cope in times when we are busy, active or stressed. A good quality multivitamin supplement is a great insurance policy to prevent burnout and is a logical place to start if we need more energy. For more information click here

Lack of energy

How often have you felt tired during the day with no real explanation? A lack of energy can be very frustrating, especially if you feel like you are doing everything right like eating well and getting enough sleep.

What could be causing your energy levels to be low?

Even if you eat a balanced diet, you might not be getting the correct amount of vitamins and minerals. There are many lifestyle factors that may cause our bodies to become depleted of nutrients.

Active people burn through nutrients at a higher rate than those leading sedentary lifestyles. When we move, our muscles use calcium and magnesium and our body needs more iron to carry extra oxygen around the body. We also have a greater requirement for zinc and vitamin C to help speed up tissue recovery and repair. Exercise can really boost energy levels, but only if we are taking in enough vitamins and minerals to keep our bodies in good working order.

Caffeine and alcohol consumption can have a diuretic effect on the body, causing you to excrete increased amounts of water soluble nutrients (B vitamins, vitamin C, calcium, magnesium, zinc, and many more). Tea has the added problem of containing tannins, which bind to some minerals and prevent them from being absorbed in the digestive system. If you drink any of these beverages, make sure you do so away from your vitamin and mineral supplements.

Stress is a huge tax on our energy levels. Most people whose energy levels are low are experiencing stress in some aspect of their lives. Remember, you can become stressed just by working long hours or burning the candle at both ends. Stress depletes our bodies of essential nutrients such as B vitamins and magnesium, which are key nutrients required to produce energy. When we are low in these nutrients our energy levels can decline and exhaustion can set in.

And it’s not just vitamins and minerals that your body needs to fight fatigue. Are you eating enough protein? A lack of protein in the diet can lead to a lack of energy as the body’s insulin levels increase after carbohydrate-heavy meals, causing fatigue and sleepiness. To prevent this, try eating more protein with each meal. Some good ideas to boost energy levels are a handful of nuts and seeds, a tub of yoghurt or a hardboiled egg, or try taking some spirulina tablets which provide a plant-based source of protein.

A few simple supplements can make all the difference to energy levels, by either putting back into the body nutrients which are lacking, or making your stores are topped up in readiness for times when your body has a greater need. A good quality, well-absorbed multivitamin and mineral complex is a great place to start, and is a simple addition to a balanced diet. For more information on vitamin and mineral supplements, click here.

Low Energy Levels

Most of us these days would admit to burning the candle at both ends, whether it is working long hours, or juggling a career with family, after work activities or a hectic social life. But are we remembering to replace what our busy lifestyles take out? Could we be depleting our bodies of vital nutrients necessary to prevent low energy levels?

A lack of energy can be a sign that our vitamin and mineral levels are low. Even a mild shortage of a key nutrient may cause low energy levels, as this is often the body’s early warning sign that something needs to be corrected before more serious symptoms of deficiency set in.

Let’s look at some key nutrients needed to boost low energy levels:

B vitamins – needed for nervous system function, healthy digestion, metabolism of proteins, carbohydrates and fats, and normalisation of blood sugar levels. Inadequate amounts of these vitamins may contribute to low energy levels due to decreased metabolism, blood sugar imbalances and poor nerve function.

Iron – needed for healthy blood and oxygen transport and immune system function. Low iron levels may lead to a lack of energy and feelings of breathlessness or weakness as the blood needs iron to help carry oxygen around the body.

Chromium – plays a major role in blood glucose regulation. If low energy levels are accompanied by sleepiness or food cravings then blood sugar levels may be out of balance.

Magnesium – is essential for the production of energy in the body. A lack of magnesium can lead to low energy levels which are accompanied by muscle tension, cramps or fatigue.

Vitamin C – for production of energy and immune system function. Low vitamin C levels may lead to a lack of energy and a greater susceptibility to infections or illness.

For those leading a busy lifestyle, a good quality vitamin and mineral supplement can help prevent low energy levels by topping up our nutrient stores in preparation for when our bodies are in demand. Organic mineral supplements are especially useful because the body is able to absorb more of these in readiness for when we need them most. For more information on supplements containing these minerals, click here.

How many people do you know who complain they have no energy to get through their day? Low energy or no energy is experienced by so many otherwise healthy people. Sometimes we resort to fake forms of energy such as caffeine and sugary treats, but these instant hits can also be a further cause of no energy later in the day. Let’s look at some possible reasons for a lack of energy, and what steps we can take to fix them.

Do you skip breakfast?

It’s a cliché to say it’s the most important meal of the day, but in this case it’s clichéd because it’s true. It’s hard to eat breakfast if you have no energy in the morning, but your body will thank you for the effort. A nutritious breakfast with some complex (whole grain) carbohydrates and lots of protein is the best way to start the day. Be careful of pre-packaged breakfast cereals – many are loaded with sugar in some form (sucrose, fructose, evaporated cane juice, concentrated fruit juice... these all have the same effect on energy levels as sugar does). A sugary start to the day can play havoc on your blood glucose levels and you may find yourself with no energy and craving sweets or coffee by 11am.

Have you been burning the candle at both ends?

Our lives are busier and faster paced than they used to be. Sometimes we have been busy for so long that we don’t even notice this causes strain on our bodies... until we get sick. Having no energy may be our bodies’ way of telling us to slow down and take a break to recharge. Take a step back – are you finding time to eat well, exercise and relax? If you don’t make time now, it is very likely you will pay the price later.

Are you stressed?

Stress can cause our adrenals to become overworked and sometimes even exhausted, which may result in anxiety, depression, no energy and even chronic fatigue. No energy can be a sign of early stages of adrenal burnout.

“But I can’t take a break!”

Then take steps to protect yourself in other ways, by eating well and taking a good quality multivitamin supplement high in B vitamins. This will help by nourishing your adrenal glands and providing the extra nutrients that are needed when the body is stressed.

Remember, having no energy may be your body’s early warning system letting you know something’s not quite right. Having no energy could be a sign that you need to take some time out for yourself, rebuild and recharge. For more information on supplements which can help support you in busy or stressful times, click here.