The best of EcoWatch, right in your inbox. Sign up for our email newsletter!
The most common complaint I hear from people is that they are exhausted or have low energy. Fortunately, there are some simple ways you can give your energy a significant boost.
Here are some of my favorites:
1. Give Your Mitochondria a Boost
Coenzyme Q10 is a naturally-occurring substance in our bodies and in some foods that is necessary to provide energy to our cells. Inside our cells there is a micro-sized energy manufacturing facility known as the mitochondria. Mitochondria depend on CoQ10, as it is also called, to boost energy for every cellular function, including brain functions. Unfortunately, this nutrient can become depleted as we age or experience health issues. Coenzyme Q10 is primarily found in legumes, nuts, fish and poultry.
2. Eat Every 2 to 3 Hours
When we’re busy, rushed or on-the-go, it’s easy to skip meals or go long periods of time between meals—the worst thing you can do for your energy levels. To keep energy high you need to prevent blood sugar spikes and drops since the resulting cascade of hormones causes an energy roller coaster ride. You may feel fine one minute and then exhausted the next. The best and easiest way to maintain balanced blood sugar levels is to eat every two or three hours. It doesn’t need to be a lot of food; just a snack will do. But, you must be consistent.
3. Eat zinc-rich foods
The mineral zinc is involved in dozens of chemical reactions linked to energy creation in the body, so ensuring your diet has enough zinc is critical to experience an energy boost. Zinc is also necessary for healthy blood, bones, brain, heart, liver and muscles, so if you’re lacking this vital nutrient, you can experience a wide range of deficiency symptoms. Some signs of a zinc deficiency include: acne, brittle nails, infertility, frequent colds or flu, low sperm count, or slow hair or nail growth. Zinc is also essential to prostate health. For more information check out my blog 9 Simple Ways to Drastically Reduce Your Prostate Cancer Risk. Eat zinc-rich foods like sprouts, pumpkin seeds, onions, sunflower seeds, nuts, leafy greens, beets, carrots or peas frequently throughout the day.
4. To B or Not to B
There are many vitamins found within the B-Complex, including B1, B2, niacin, pantothenic acid, B6, folic acid, B12, B13, B15, B17, choline, inositol, biotin and PABA. It’s not necessary to remember all of their names, but it is important to ensure adequate B vitamin intake to experience more energy. B vitamins are essential for energy production. And, the more stressful your life is, the more your body depletes these vital nutrients. Additionally, if you suffer from seasonal allergies, that’s an additional stressor to your body. Because B vitamins are not manufactured or stored by the body, it’s imperative to get B vitamin-rich foods every day. Some of the best food sources of these nutrients include: brown rice, root vegetables, pumpkin seeds, citrus fruits, strawberries, cantaloupe, kale, green vegetables and legumes. For an added boost, take a B complex supplement (50 or 100 mg) once or twice a day. Keeping your gut healthy is also essential to proper nutrient absorption. To learn more about keeping your gut healthy, check out my blog 5 Reasons Why Your Gut is the Key to Great Health.
5. Ensure that every meal or snack has some protein in it
While many diet programs would have you believe that protein equals meat, the reality is that meat takes a lot of energy to digest and tends to sit in the digestive tract for many hours. There are many other excellent sources of protein, including: pumpkin seeds, sunflower seeds, legumes like chickpeas or lentils, avocado, nuts like raw walnuts or almonds and coconut milk. The protein causes a consistent release of energy over time and helps to avoid the blood sugar energy crashes most people experience. Did you notice that pumpkin seeds and legumes keep showing up in the foods that help boost energy? When you need a quick energy boost, these foods will help supply numerous vital nutrients. Check out Top Vegan Sources of Protein for more information.
YOU MIGHT ALSO LIKE
EcoWatch Daily Newsletter
By Zak Smith
It is pretty amazing that in this moment when the COVID-19 outbreak has much of the country holed up in their homes binging Netflix, the most watched show in America over the last few weeks has been focused on wildlife trade — which scientists believe is the source of the COVID-19 pandemic. Make no mistake: Tiger King: Murder, Mayhem and Madness is about wildlife trade and other aspects of wildlife exploitation, just as surely as the appearance of Ebola, SARS, MERS, avian flu and probably COVID-19 in humans is a result of wildlife exploitation. As a conservationist, this is one of the things I've been thinking about while watching Tiger King. Here are five more:
By Hector Chapa
With the coronavirus pandemic quickly spreading, U.S. health officials have changed their advice on face masks and now recommend people wear cloth masks in public areas where social distancing can be difficult, such as grocery stores.
But can these masks be effective?
By Carey Gillam
Bayer AG is reneging on negotiated settlements with several U.S. law firms representing thousands of plaintiffs who claim exposure to Monsanto's Roundup herbicides caused them to develop non-Hodgkin lymphoma, sources involved in the litigation said on Friday.
With many schools now closed due to the current COVID-19 outbreak, you may be looking for activities to keep your children active, engaged, and entertained.
Although numerous activities can keep kids busy, cooking is one of the best choices, as it's both fun and educational.
Germany's target for renewable energy sources to deliver 65% of its consumed electricity by 2030 seemed on track Wednesday, with 52% of electricity coming from renewables in 2020's first quarter. Renewable energy advocates, however, warned the trend is imperiled by slowdowns in building new wind and solar plants.