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Fatigue is one of the biggest problems of modern life. But most of us deal with the problem in all the wrong ways. We want a magic bullet--an energy bar or supplement or tonic that will make us feel like a superhero.
So is there an easy and quick solution to our energy crisis? Yes and no.
Yes, in that there are simple strategies that you can put into effect immediately. They will make a huge difference to your well-being and sense of energy and vitality. The caveat is that energy loss can result from a complicated interplay of factors. No single nutrient or tactic will likely fill your energy deficit. If you have persistent low energy, you should consult your doctor. A thyroid problem can explain a prolonged lack of pep.
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Energy is the natural byproduct of certain lifestyle decisions. Consuming fewer calories is one of the easiest ways to boost your vitality. When you eat, blood is diverted to your stomach and gut and energy is spent on digestion. Simply cutting calories by about one-fourth will hike your energy and extend your life, according to multiple studies.
Not quite as easy as cutting calories is a practice I call detox. I'm not talking about a packaged detox kit like Master Cleanses. Just eat clean for a week. Try Dr. Elson Haas' SNACC program: Cut out all SNACCs (Sugar, Nicotine, Alcohol, Caffeine and Chemicals) and limit your menu to raw foods like nuts and seeds, berries and fruits, tons of vegetables, small portions of cooked non-gluten grains like oatmeal (or quinoa), 3-4 ounces of grilled or steamed fish or grass-fed beef a day, and lots of fresh vegetable juice and broths. You'll feel amazing, and your energy will go through the roof.
Supplements can also help. While they don't really give you energy, they can correct metabolic issues that are draining it. Coenzyme Q10, for instance, is a powerful antioxidant that is also fuel for the heart. Supplements can speed along certain metabolic pathways that are nutrient dependent and that get sluggish (and energy-draining) when those nutrients are in short supply.
As everyone knows, stress saps energy. When you're under stress, your body pumps out hormones such as cortisol and adrenaline. Called the "fight or flight" hormones, they serve a great evolutionary purpose: They prepare your body for an emergency. But they were never meant to be turned on all the time. High levels of the hormone cortisol shrink the hippocampus, an important part of the brain needed for memory and thinking. Meditation is the best stress-buster on the planet, but deep breathing exercises work equally well, as do warm baths, walks in the woods or just taking some time out every day to relax.
Another great stress reducer that also energizes: exercise. Though many folks feel like they don't have the energy to work out, the paradox is that exercise makes you feel more energized, not less. A short, equipment-free 15-minute routine like running, squats or push-ups will send oxygen and nutrients to the brain, improve circulation, get feel-good endorphins flowing through your body and ultimately make you feel like a million bucks. No kidding!
(Jonny Bowden, Ph.D., CNS, is a board-certified nutritionist and the author of seven books on health and nutrition, including The 150 Most Effective Ways to Boost Your Energy and The 150 Healthiest Foods on Earth.)
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