Does your energy level need a boost? Try these simple strategies and say goodbye to low-energy days

Better Nutrition, April, 2007 by Sherry Kahn

In a fast-paced world that seems to get more hectic with each passing day, energy is the one commodity that we never seem to have enough of. The best way to maintain your energy in the face of mounting demands is not with a quick sugar or caffeine fix that lets you down soon after, but rather with strategies that support your cellular machinery and maintain important organ function.

Stress Less

Stress is an energy drainer. It puts the body into "fight or flight" mode, pumping adrenaline and excessive amounts of fats and sugars into our blood. Even when the stressors--be they physical, emotional or environmental--are removed, the consequences of both acute and chronic stress persist. That's why it's essential to lighten your load and to incorporate relaxation into your lifestyle. Meditation, yoga, tai chi, an aromatherapy bath or relaxing music are among options. Also, deep breathing is an easy way to feel invigorated. Shallow breathing can contribute to lethargy.

Eat for Steady Flow

Including carbohydrates in your diet that produce only small changes in blood sugar levels is key in maintaining a steady energy flow throughout the day. The glycemic index (GI), developed by the Human Nutrition Unit at the University of Sydney in Australia, is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar (glucose) levels after eating. Foods low on the GI scale are slowly digested and absorbed, maintaining a more constant energy level. High GI foods are rapidly digested and markedly increase blood glucose. For example, whole-grain breads tend to rank at 55 or less, whereas many white breads rank in the 70s or higher. Pasta has a low GI due to the entrapment of starch molecules in the dough. You can search the GI database at glycemicindex.com. Several books are available and feature GI-friendly recipes.

Exercise a Bit

We all know that regular exercise is good for us, but it turns out that just 10 minutes of moderate activity can boost energy. A recent study found that 10 minutes of exercise on a stationary bike improved vigor and reduced fatigue, confusion and negative mood. So, instead of reaching for a cup of coffee, carve 10 minutes out of your day for a brisk walk or to climb the office stairwell.

Stoke Energy Factories

Mitochondria, small organelles, located within each of our cells, are the body's energy factories. Their job is to synthesize a substance called adenosine triphosphate (ATP), which provides the energy for muscle contraction and other vital cellular functions. One of the important enzymes involved in the ATP production cycle is coenzyme Q10 (CoQ10). Found in all cells, CoQ10 has the highest concentrations in organs with high-energy turnover, such as the heart, liver, kidney and pancreas. Besides playing an active role in cellular energy production, CoQ10 is also a powerful antioxidant. As we age, our levels of CoQ10 decline. Because we can't obtain adequate amounts of CoQ10 from food, most experts recommend that healthy individuals middle-aged and older take a supplement of 100mg daily to maintain normal levels.

Build Stamina

Magnesium, like CoQ10, is a participant in the production of ATP in the mitochondria. Magnesium citrate, fumarate, malate and succinate are the better absorbed and utilized forms, and many experts recommended a dosage of 6mg per 2.2 pounds of body weight.

Support Your Adrenals

The adrenal glands, located above the kidneys, secrete hormones needed for normal bodily functions such as respiration, heart rate and digestion. These small, powerful glands are also involved in glucose metabolism and in reducing inflammation and the allergic response. Taking care of your adrenals is an important long-term energy maintenance strategy. Both vitamins C and B5 (pantothenic acid) are required for proper adrenal function. For general adrenal support, the recommended dosage for vitamin B5 is 250mg twice daily and 500mg for vitamin C.

Get Up and Go with Ginseng

You might also want to try the ancient Chinese herb Panax ginseng, which may moderate the effect of adrenal stress hormones. A recent placebo-controlled study found that 200mg of Panax ginseng significantly improved performance and reduced subjective feelings of mental fatigue in study participants taking a series of cognitive performance tests.

Cure a Bad Mood

Low mood and low energy often go hand in hand. A simple way to ward off moodiness, anxiety or other energy drains is to brew a cup of green tea. This ancient elixir contains the amino acid L-theanine, which reduces anxiety while also gently lifting energy. The tea's natural caffeine may work synergistically with L-theanine to produce a state of relaxed alertness.

Defeat Depression

One of the hallmarks of depression is a lack of energy. The ancient Chinese practice of qigong, which involves breathing and meditation techniques along with body movements, helps lift depression in people over age 65, according to a study published in the International Journal of Geriatric Psychiatry. Qigong was also found to enhance well being, self-confidence and physical health. In traditional Chinese medicine, qi means "vital energy" or "life force." To learn about classes in your area, consult a local university that offers continuing education courses and/or visit the Qigong Institute website at www.qigonginstitute.org.