Health and Fitness

Natural Energy Boosters

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Natural Energy Boosters – Say No To That Coffee Cup!

People – all people – suffer from fatigue on a regular basis. Some even feel tired and sluggish every day of their lives. Don’t you feel lethargic during the morning? This is why people have a need to jumpstart their day with that needed caffeine kick. Energy that is provided by this morning beverage is short-lived, though. The sad part is, it can also lead to caffeine addiction, adrenal gland depletion and fluctuations on one’s blood sugar. What sort of natural energy boosters should you turn to then?

 

Meeting the Body’s Energy Requirements

The supply of ample energy to support body functions is one of the major functions of food. Energy can come from fats, proteins and carbohydrates, all from the foods that you eat each day. Of the three, it is fat that has the highest concentration of energy because it is able to provide more than two times the energy offered by carbs or protein.

The body’s energy requirement is measured in calories. Calories that are mentioned in many nutritional discussions is actually – Calorie or kilocalorie. This is the amount of heat energy that is required to up the temperature of a kilogram or quart of water to one degree Celsius.

An average person’s daily energy requirement is divided into two major parts – the basal metabolic requirements as well as the energy needed for activity. BMR or the basal metabolic rate is the body’s eliminated heat when it is at rest and when the temperature is normal. An average person needs 2,000 to 2,400 Calories each day while a bulkier guy might need up to 6,000 Calories daily.

Protein and carbohydrates each provide approximately 4 Calories for every gram. Fats, on the other hand, can offer about 9 Calories for every gram.

 

Reach for That Energy Food

Do not automatically reach out for that candy bar because a sugar boost will just leave you sluggish after an hour. Instant energy boosts often do not last so reach for a healthy snack instead.

A good place to begin is to search for foods with complex carbohydrates. And where can you find this? It’s time to invest in whole grain foods such as that whole grain cracker complete with low-fat cheese. You may also snack on a peanut butter on whole wheat bread.

The secret here is to combine proteins and complex carbohydrates. These are digested on a slower rate when compared to simple carbs.

Another energy booster is any food that has a high carb and fiber content. If you want to start the day right, then better have a breakfast that is full of complex carbs and fiber. A study that was published in The International Journal of Food Sciences and Nutrition pointed out that this high caliber breakfast can provide the highest alertness level between your breakfast and lunch.

So what sort of breakfast should you eat? Fill your tummy – early in the morning – with whole wheat toast or that energy-giving high-fiber cereal. Half a cup of high fiber cereal can have as much as 14 grams of fiber. High fiber breads can have as much as 6 grams each slice. Be sure to consume natural energy boosters that have 25-30 grams of fiber each day.

Taking a short break can also help you overcome fatigue. In the process, you can do more, multitask some more and even go the extra mile as you take a few minutes off the clock.

A short break lasting 5 to 10 minutes can boost your energy almost immediately. This is why many companies offer coffee breaks (often 15-minute breaks) to their employees. Studies on human performance show that work-rest schedules that allowed more frequent, shorter breaks were more effective in boosting energy than having one or two long breaks.

Lastly, one of the most powerful and natural energy boosters is exercising or meditating. Take a few minutes off your busy life and go to the gym. Even that short, 10-minute walk can increase energy for up to two hours. Sugar snacks won’t offer you that.

Meditating also demonstrated fatigue-fighting effects on humans. There is no need to hum or light candles to do this. Mini meditation should do the trick – just take a deep breath for a few minutes, rid your mind of any worries and you’re done.

These natural energy boosters won’t just free you from stress but will also make you more productive throughout the day. It’s time to shun caffeine and turn to these healthier alternatives.

 

References:

 

http://www.elmhurst.edu/~chm/vchembook/592energy.html

http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy

http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy?page=2

http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy?page=3

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