Nutrition for Energy

Feeling a little flat? Could you easily curl up mid afternoon for a nap? Struggle to wake up in the morning? Discover Naturopathy talk us through the ins and outs of eating for energy…

What we do nutritionally will hugely influence what our energy output is like. We need to ensure that our energy levels remain stable throughout the day without experiencing highs and lows which affect not only our ability to work optimally, but also our moods, attention, emotions, hunger, sleep, etc.

What we tend to experience when we feel sluggish either mid morning or mid afternoon is that our blood sugar levels have dropped too quickly and our body is running on empty. This is the time that we tend to go to the muffin box, or grab that chocolate bar or cup of coffee. Sound familiar? If this is the case for you, it is a strong indication that your meals are too dense in carbohydrates and the glucose from this is getting used up by your body too easily for energy, with the remaining glucose that is not required getting stored away as fat.

The first thing to remember is that it is vital that we all have regular meals throughout the day. This is completely individual as to what works best for you. Choose between three meals daily (with no longer than six hours between each meal) or five smaller meals spread more closely together. This ensures regular release of glucose to prevent those highs and lows. It is also important to make sure that the composition of the meals is correct to support our pancreas and to keep the glycemic load of the meal low. To do this we need to make sure we are eating a good proportion of carbohydrates (in the form of vegetables or salad ) which are a much slower release of glucose than grains/breads/pasta and sweets etc but also higher in nutrients, protein (egg, tofu, chicken, fish, meat) and also good quality fats (oil, nuts and seeds, avocado). Protein and fats are essential to balance a meal as they do not require much insulin release and tend to slow down the overall glucose load into our systems therefore prolonging our energy.

Some example meals for this style of eating is either fruit, yogurt and nuts or eggs and spinach for breakfast, chicken salad (with nuts, avocado, rocket, chicken, sprouts, etc) for lunch, lamb shanks with mashed kumara, steamed beans on a bed of rocket for dinner.

Another important factor in energy through nutrition is possible intolerances. Many of us experience intolerances with certain foods unbeknown to us. The effects these intolerances have on our system are wide and varied but will cause irritation in our body, generally in the digestive system and causing an overall inflammatory response in our blood. Sometimes we may not realise that we have intolerances so continuously eat these foods (e.g. wheat, dairy, soy) on a daily basis. The long term effects of an intolerance can lead to fatigue, up regulated immunity leaving you more susceptible to colds/flu’s and allergies, high cortisol levels (affecting stress response, sleep etc), sluggish digestion, weight gain, skin irritations and many more. If by changing your diet you do not find resolution with your fatigue and you also have these other symptoms an allergy test is recommended which most naturopaths can arrange for you.

Water is also essential in our overall energy production. If we are not drinking around 25-35ml per kg of body weight daily this dehydrates our cells and we cannot then produce enough ATP / energy. Water also helps our bodies to flush out residual toxins created from our own metabolic waste, as well as toxic chemicals – i.e. pollution, cleaning products, skin care/hair products, foods, alcohol, medications etc. Without essential water it puts further pressure on our detoxification pathways – liver, kidneys, lymphatic system, digestive system and skin which can lead to further complications and increased sluggishness.

There are of course certain nutrients which assist the body’s production of energy such as:

B vitamins – utilised as coenzymes essential for the production of energy in our cells and important for the breakdown of carbohydrates into glucose to provide us with energy, as well as the adequate breakdown of fats and proteins.

Vitamin D – particularly more over the winter months as we get less sunshine and natural vitamin D. This affects our serotonin levels and there is a tendency towards more depression and flat feelings. A raise in vitamin D helps increase serotonin and also therefore increasing mood and a more positive outlook, which generally will lead to an energy boost.

Co enzyme Q10 – involved in the electron transport chain essential for over 80% of ATP and energy production in the body. “Co Q 10” can easily be depleted in times of stress as well in people using oral contraceptive or provera, or with the use of cholesterol lowering medication. This is particularly important as co enzyme Q10 is needed in highest amounts in the heart and also respiratory system, so for cardiac patients a high amount of co enzyme q 10 supplementation is essential for cellular efficiency and energy.

Magnesium – participates in over 300 enzymatic reactions in the body involved with energy metabolism, fat metabolism, protein synthesis, neuromuscular contractions/relaxation just to name a few. Magnesium is vital for optimum oxygen delivery to cells and tissues, and for every step of ATP production through carbohydrates, lipids and protein.

Apple cider vinegar/lemon juice – due to adding more protein into your diet your digestive system may have become a little lazy and sluggish without it and struggle initially to keep up. By adding either of these to some water 15-20 minutes prior to your meal it will help to increase your digestive secretions, increase digestive fire (Associated with vitality) and assist with adequate break down and absorption of your meals.

Of course, lifestyle also comes into play with creating energy. Ensuring that you are getting around eight hours of uninterrupted sleep each night, exercising for an hour, five times a week, doing activities in your life which inspire you and being around people which help build you up not bring you down.

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