How can you increase your energy level?

    The answer is simple and it doesn't involve those "high-energy" drinks you find almost anywhere nowadays!  Besides engaging in regular bouts (i.e., at least 3 days/wk) of exercise such as weight lifting, walking, running, swimming, etc., good nutrition habits are the key to maintaining and even increasing one's energy level.  Eating healthy foods (e.g., fruits, vegetables) may boost serotonin levels and make you feel good and relaxed.  More importantly, eating enough healthy food can:

• maintain your immune system
• lessen the potential for injury
• decrease overreaching and/or overtraining
• lessen fatigue
• maintain your metabolic rate
• maintain your motivation level
• maintain your muscle mass
• maintain your performance level

The following foods may make you feel stressed, nervous and tired and should therefore be limited in your diet:

• Sugary, processed foods (e.g., cakes, doughnuts, cookies, high-sugar drinks) -- relatively high intake of simple sugars may cause dramatic fluctuations in blood sugar and energy levels (the resulting "sugar high" and crash that follows), increase total cholesterol, increase inflammation, and promote fat storage
• High-salt foods (e.g., hot dogs, chips) -- may increase blood pressure levels and sap energy levels
• High-caffeinated foods (e.g., sodas, espresso) -- may cause fluctuations in energy levels, reduce calcium and magnesium absorption which could increase stress levels
• High-saturated fatty foods (e.g., high-fat meats, butter, cheese) -- may slow the rate of digestion and promote tiredness and exhaustion
• Alcohol -- may affect the liver's ability to metabolize and process nutrients in foods and reduce energy levels
• Preservatives (i.e., most processed foods) -- may negatively impact digestion and absorption of nutrients in the body and may promote lethargy

The following foods may boost your mood, make you feel calm but energized and should therefore be increased in your diet:

• Tryptophan-containing foods (e.g., oats, cashews, wheat, yams, spinach) -- releases serotonin levels which may boost your mood and decrease cholesterol levels
• Potassium and vitamin B foods (e.g., legumes, walnuts, peanuts, almonds, bananas, avocados, beans, chicken, turkey, fish, broccoli, brown rice) -- may reduce blood pressure levels and increase energy levels    
• Whole-grain foods (e.g., whole-wheat bread and pasta) -- relatively high-complex carb foods slow digestion rates (increasing satiety), decrease bad cholesterol levels, and enhance serotonin release
• Fruits and vegetables (e.g., peppers, broccoli) -- these foods are relatively high in antioxidants and therefore reduce free radical damage and inflammation within the body
• Magnesium-rich foods (e.g., almonds, nuts) -- may strengthen adrenal gland function
• Zinc-rich foods (e.g., nuts, beans) -- may enhance serotonin release
• Omega-3 foods (e.g., walnuts, fish, tuna, sardines) -- may reduce blood pressure levels, increase good cholesterol, reduce inflammation, and increase insulin sensitivity.

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

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