I Have No Energy And Tired All The Time – It’s a nice 60 degree April morning and you’re getting ready to run. When the sun makes its big entrance at 6:30, you notice the green shoots, the beginning of the vegetable garden that was not there last week. After all, spring is a season of vitality and energy. Now imagine if you can experience this type of morning (and day) fully charged at any time.

This desire to live a healthy life is difficult to define for many people, isn’t it? Martin Picard, PhD, a mitochondrial psychobiologist at Columbia University Irving Medical Center, says today there is an increased interest in both individuals and researchers in energy-where it comes from, how we spend it, how we get it. (We don’t just see tons of energy “hacks” flooding our IG and TikTok feeds.) This may have something to do with the fact that the typical American lifestyle has become a “recipe for fatigue,” says Dr. Amy Shah, MD.

I Have No Energy And Tired All The Time

. And this is even worse as the world changes due to the pandemic. Think about it: staying up late to watch a show, then staying home until noon thanks to remote work.

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But before we move on to the solution, we should try to understand what we are talking about. The truth is: Energy is still uncertain and not fully understood even in the scientific community. Part of what makes it difficult to pinpoint is that your perceived energy level is subjective and influenced by many factors, from how you sleep to how you exercise and how you manage stress. (Note: We’re talking about sleeplessness that builds up step by step, instead of debilitating fatigue that needs to be checked out by a health professional.

Although the simple meaning is up in the air, we know this: Energy and health are related, and energy can be controlled if you know how to stimulate your cells’ mitochondria, the little powerhouses. “A big part of being healthy is being able to regulate the flow of energy,” says Picard. Whether you need a quick boost, a pick-me-up at a special moment, or a complete system reboot, these simple hacks will help you achieve it. Grab a power snack or brew yourself some chai tea (find out why soon!) and read on.

Expose your eyes to natural sunlight for two to five minutes an hour, regardless of what time you wake up. Dr. This is probably the most important component of feeling energized, says Shah. Dr. “Your retinas have special neuroreceptors that tell the brain’s circadian center to wake up,” says Shah. Doing this once will start a positive chain reaction: You’ll wake up more alert in the morning, find it easier to go out and see the light, get a quick boost again, and wake up more ready for the day. If you wake up before sunset or can’t go outside, try a light box, says Jennifer Martin, PhD, president of the American Academy of Sleep Medicine and professor of medicine at UCLA.

When you don’t get enough sleep, a compound called adenosine builds up in the brain and makes you anxious. Once it rises, this substance takes 60 to 90 minutes to clear. The way caffeine works is to block adenosine, but also prevent it from being wasted. So of course, if you brew it before it’s ready, the java is still there when it’s used. Delay your first sip an hour or so after waking up to get a natural *and* artificial boost.

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Dr. Shah says that exercising in the morning gives the biggest dose of adrenaline. All movement is good, but “vigorous exercise tends to keep your mitochondria in better shape,” says Picard. “If you suffocate, you warn them.” Indeed, HIIT activity (such as one minute of intense cycling followed by three minutes of non-endurance) causes cells to produce additional proteins for mitochondria.

Dr. Choose a low-carb meal with one of the four S’s: soup, salad, smoothie or run, says Shah. Carbohydrates at lunch (or anytime) spike your blood sugar, causing it to drop a few hours later, leaving you ready for the cat nap. (Don’t worry: There’s a time and a place for carbs in an energy-boosting diet!) If you remember these little rules of thumb, you’ll eliminate the guesswork and boost your vegetable and protein intake.

Martin, there is a reason siestas are popular in many cultures; If you work remotely or have a secret place at work to take a 20-minute afternoon nap (even in a parked car!), she says it can help you recharge. . If you can’t sleep, a 10-15 minute walk can also be very good for you. And a reminder: Martin says the “crash” is a temporary sensation; You just have to get through it, and sleeping or walking are solid ways to do that.

Exceptions to the rule: You might think that going low-carb after a while might not be a good idea. You are right. Eating for energy is different than eating for performance. If your goal is the latter, follow specific recommendations for that goal (for example, to consume 30 grams of carbohydrates and 15 grams of protein after a long run).

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Some people have an internal clock that naturally starts a little late. “Getting up at 7 a.m. is probably too early for them,” Martin said, noting that it might be easier now that the days are getting longer and the sun is coming up earlier. If you have the flexibility to change your schedule, this is your permission to do so to optimize your energy according to your circadian predisposition. To understand your body’s tendencies, Martin recommends going to sleep without an alarm for a few days and seeing what time you wake up naturally.

“You go through your day without trying to do things; you can achieve what you set for yourself.” —Jennifer Martin, PhD

It is possible that simply having a positive outlook can make you feel more energetic. When researchers asked 91 women how energetic they felt at the end of each day for a week, they found that women who reported more positive emotions throughout the day had better mitochondria.

Day, in the study led by Picard. Although more research is needed to prove cause and effect, “I believe there is a relationship between your mood and your mental state and how much energy you have,” said Picard, “as well as how much energy is in your body. reality has access to” . Beautiful!

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Picard says having a sense of purpose may be linked to better capacity in the all-important mitochondria. Goals can come from many areas, including your job, supporting your family, or doing something you value in life, such as a hobby or volunteering. A large review of research found that a greater sense of purpose is linked to greater life satisfaction, courage, and hope, as well as negative daily symptoms.

Most consumers are energy sellers. However, certain strains affect brain chemistry in a way that gives you a faster boost and, most importantly, a sustained boost. Nuts, especially nuts and almonds, are a great choice for an afternoon snack, for example. They release some dopamine in the brain, thanks to the amino acid tyrosine. Dr. Shah explained that dopamine is a close cousin of epinephrine, also known as adrenaline, which can make you feel more energetic.

In addition, research shows that high-protein foods such as eggs and yogurt contain tyrosine and can improve cognitive performance and even creativity. Dr. Magnesium-rich foods like bananas and apples are also known to help boost dopamine levels, according to Shah.

Did you know that? Dr. “Chai is an Ayurvedic tonic that was created thousands of years ago to heal, refresh and enjoy,” says Shah. The not-so-secret energy ingredient is spices like cardamom, ginger, black pepper and nutmeg. If you’re sensitive to milk, she suggests replacing regular sugar with monk fruit or stevia, and regular milk with coconut or almond.

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“If you eat a lot of sugar, you can produce energy without affecting your mitochondria,” says Picard. But as we now know, exercising this part of your cell is exactly what helps you feel more energetic. “Consuming too much sugar disables your mitochondria,” says Picard. Let them do their job naturally.

Dr. defines ultra-processed food as something that cannot be made in the kitchen. Shah says they have been shown to increase the risk of fatigue, depression and cardiovascular disease. You could theoretically do this if the packaged granola bar had nuts, seeds, and honey in it. But if you look at the ingredients in a special package of orange chips, we think that’s not the case. Dr. “Anything you make at home is going to be healthier because it’s not processed at all; you’re using real ingredients,” says Shah.

When you stick to a diet made up of a variety of whole foods, your energy levels should reflect that. But if you can’t access these nutrients (a food diary can help) or you still feel gassy,​​​​​​​ask your doctor about the following supplements.

While the results are the same whether you spend physically or emotionally, the solution can be different, Martin says.

Manage Your Energy, Not Your Time

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