Some days one tends to feels more tired than on others, and a quick energy boost from a cup of coffee or a chocolate bar does not sustain you for long. Before reaching for the multivitamins or Vitamin B tablets, rather lets form an understanding of the source of energy in the human body and how to naturally boost dwindling energy levels.
Where does our energy come from?
Drilling down into the body until you reach the simplest structure, the individual cell, you will also find the source of energy in the body. Cells are the basic building blocks of the organs of the body. The individual cell is surrounded by a cell membrane and amongst the various components of the cell is the mitochondria, which can be compared to a tiny battery that is powering the cell. This tiny cellular component produce a molecule called adenosine triphosphate (ATP), which stores and delivers energy to cells. As you grow older, the body has fewer mitochondria and feeling tired stems from the mitochondria not producing sufficient amounts of ATP to keep the body energized.
How to replenish dwindling energy levels:
A four pronged approach – diet, fluids, exercise and sleep – is the most effective way to ensure sustainable energy levels, says Dr. Anthony Komaroff, Professor of Medicine at Harvard Medical School.
Diet – Fatty acids and protein from lean meats (such as chicken and turkey), fatty fish (such as salmon, tuna, sardines and mackerel) and nuts will boost your ATP levels. Dr. Komaroff warns that while eating large amounts of food will boost ATP levels, it will have other detrimental effects, such as weight gain, in which case the body has to work harder in order to move. Rather eat small meals and snacks every few hours than three large meals a day for sustainable levels of energy, as large meals cause insulin levels to spike, which then drops blood sugar levels rapidly, leading to feelings of fatigue. In addition, the brain has few energy reserves and functions better with a steady supply of nutrients.
Fluids – Feelings of fatigue is one of the first signs that your body is short on fluids. Fluids not only come from water and beverages, but also from liquid-heavy fruits and vegetables, for example cucumbers, squash, strawberries, citrus fruit and melons. The recommended daily intake of fluids is 3,7 liters for men and 2,7 liters for women.
Exercise – By raising energy-promoting neurotransmitters in the brain (serotonin, dopamine, norepinephrine), exercise can boost energy levels in the body. Stronger muscles are more efficient and need less energy, thereby conserving ATP.
Sleep – ATP levels surge during the first few hours of sleep, especially in the regions in the brain that has been active while awake. Healthy sleep helps to increase ATP levels.
Sources:
Tired? 4 simple ways to boost energy. Published online 7 September 2018. Harvard Medical School. (www.health.harvard.edu)
Cell Physiology. Section 2, Medical Physiology – a systems approach. (Physiology Handbook.) Hershel Raff, Michael Levitzky, et al.
HEALTH INSIGHT
October 2018
