In today's fast-paced world, maintaining high energy levels is essential to achieving personal and professional success.
From a scientific point of view , energy is provided by food. and it is used to maintain the structural integrity and functionality of the body 's biochemical processes .
For the general population , energy is associated to a feeling of well-being and vitality which translates into the individual's ability to carry out daily physical or mental activities and maintain social relationships.
Energy and tiredness are interconnected concepts , in fact tiredness It is often described and perceived as a lack of energy , a feeling of low vitality or "inability to do anything" .
MAJOR FACTORS THAT INFLUENCE ENERGY LEVELS
Diet : Foods help meet both energy needs and specific micronutrients involved in energy metabolism. Your diet should be varied, healthy and balanced and include fruits, vegetables, whole grains and lean proteins . A diet high in sugar and processed foods can lead to fluctuations in blood glucose levels , causing energy spikes and dips.
Quality and quantity of sleep : Sleep is essential for regenerating the body and mind . Adults typically need 7-9 hours of sleep per night. A bad insufficient or no sleep can significantly impair energy levels, cognitive function, and mood.
Physical activity : Regular exercise improves energy levels by releasing endorphins , which are known to have a positive effect on mood and overall well-being .
Additionally, exercise increases the delivery of oxygen and nutrients to tissues and cells, including the brain, providing a boost of energy.
Hydration: Dehydration can cause fatigue and weakness because water is essential for many bodily functions, including transporting nutrients and regulating body temperature. Even mild dehydration can affect physical performance, mood, and concentration.
Mental health : l or stress , Depression or anxiety can cause fatigue, insomnia, difficulty concentrating, and a lowered immune system. Managing stress through mindfulness, therapy, and relaxation techniques can help maintain energy levels .
Pathologies : autoimmune diseases ( e.g. systemic lupus erythematosus , multiple sclerosis, type 1 diabetes, celiac disease, chronic fatigue syndrome and rheumatoid arthritis , thyroid disorders ), can affect energy levels .
TIPS TO INCREASE ENERGY LEVELS
Small, consistent changes can lead to significant improvements in how you feel more energetic and alive.
Balanced diet : the diet should not be monothematic but include all categories of foods. Complex carbohydrates should be preferred because , being absorbed more slowly , they release energy for a longer time. Among these, whole grains stand out what a thank you even in the presence of fibers they modulate glycemia .
It is important to pay attention to foods rich in iron because a deficiency of this mineral can lead to a decrease in energy . It should also be remembered that the absorption of non-heme iron present in plant-based foods can be improved by combining animal proteins or lemon juice or other sources of vitamin C.
M agnesium and potassium are two fundamental minerals as they allow the correct performance of various metabolic reactions and are therefore useful in reducing tiredness and fatigue . It is therefore essential to include foods rich in these minerals (beans, lentils, sweet potatoes, spinach, tomatoes, apricots, bananas, artichokes, cauliflower, etc.).
Finally, water-soluble vitamins (B vitamins and vitamin C) are essential to avoid energy drops as cofactors in energy generation . The main sources of these vitamins are fruit, vegetables, legumes, cereals, meat and eggs.
Night rest: It is essential to take care of sleep hygiene by following a consistent night routine and creating an environment conducive to sleep by controlling the lighting of the bedroom , reducing clutter and setting a cool but comfortable temperature. Avoid stimulants such as caffeine and the use of electronic devices at least 30 to 60 minutes before bedtime.
Regular exercise : Regularly engage in physical activity that you enjoy. Activities such as reading, walking, or yoga can also help boost energy levels .
An adequate training program should also include both aerobic activities and resistance exercises in order to improve both cardiorespiratory capacity and muscular strength, thus contributing to a higher level of energy and vitality.
Hydration : drink about 2-2.5 litres of water per day , more if you are active or live in a warm place . This ensures that your body is properly hydrated to maintain its energy levels.
Mindfulness and relaxation : incorporate practices such as meditation, deep breathing or yoga into your daily routine to manage stress , increase mental focus and channel energy. Also dedicate time to hobbies and activities you enjoy.
Interactions social : Interacting with friends and loved ones can keep your spirits up and provide a sense of belonging and support, reducing feelings of loneliness and isolation. Engaging in stimulating conversations or group activities can actually reduce stress and infuse positive energy. Strong social relationships enrich your life on an emotional level and are also closely linked to mental and physical well-being.
Check your health : and having regular medical check-ups helps to promptly identify and treat any underlying medical conditions that may be affecting
negatively impact energy levels, making it more difficult to manage daily activities . Examples include anemia, thyroid dysfunction, diabetes ( fluctuations in blood glucose levels can lead to fatigue and lack of energy), heart disease, fibromyalgia, chronic infections, autoimmune diseases (lupus and rheumatoid arthritis), and nutritional deficiencies.
