Energy to Burn
America is in the midst of an energy crisis — a physical energy crisis. Scan any magazine (or scroll through the TV channels) and you'd believe that we're all asleep at our desks or just trudging through the day with barely enough energy to make it home, let alone hit the gym or have any brilliant thoughts. The medical term for feeling pooped is anergia.
Feeling listless, tired, or fatigued is universal. Everyone has an energy shortfall at some point. Psychological pressures — a stressful job, a jam-packed social calendar — or a shortfall of sleep can leave you stressed out, which drains both your physical and mental energy.
Many people don't realize that fatigue — feeling tired, distracted, or sleepy — can be a sign of dehydration. Being even slightly low on liquids can significantly affect your physical abilities as well as your mental acuity and mood. Be sure you're getting six to eight cups of water a day — more if you're exercising a lot.
In most cases, low energy isn't anything to worry about, but it can be a sign of trouble (such as anemia, depression, or heart or kidney dysfunction). Anergia is not just part of the aging process, nor is it a necessary side effect of modern living. If you feel lethargic more often than not, wake up feeling tired, or nap more than two hours a day, see your doctor.
Commercial “energy” products are often based on stimulants — chemicals that increase your heart rate and other actions of the nervous system to make you feel more alert and energetic.
Many products contain caffeine or synephrine, a stimulant similar to ephedrine (found in ephedra, or Ephedra sinica, which was recently banned by the Food and Drug Administration) that comes from bitter orange (Citrus aurantium). Stimulants provide a short-lived boost that can leave you feeling worse than before. Too much can cause restlessness and irritability, physical and psychological dependence, sleep disturbances, and other problems.
Some energy bars and drinks also contain lots of protein, which is an essential part of your diet and necessary for optimal functioning (and fighting fatigue). But most people can get enough protein from the foods they eat, and getting more than the recommended amounts won't make you healthier, fitter, stronger, or more energetic. Too much protein can cause weight gain, and way too much can cause kidney and heart problems.
Other energy products contain lots of sugar, which provides a short-term boost but can leave you feeling more tired later.
Experts advise keeping your caffeine intake to 300 mg a day from all sources, including supplements. Caffeine is typically listed on a label under the name of its source (often an herb). These include cocoa (Theobroma cacao), cola (Cola acuminata), grapefruit (Citrus paradisi), guarana (Paullinia cupana), mate (Ilex paraguariensis), and tea (Camellia sinensis).
Some energy products also pile on the carbohydrates, which are essential (they're the body's main source of fuel) but plentiful enough in most American's diets. These ingredients won't do much to perk you up either, and also add unnecessary calories. Here are some better ideas:
• Ashwagandha (Withania somnifera) |
This is a traditional Ayurvedic remedy that's shown the ability to boost energy and offset both physical and psychological stress, including the stress caused by sleep deprivation. |
• Asian ginseng (Panax ginseng) |
One of the bestselling herbs for increasing overall energy, Asian ginseng has been used for centuries to relieve fatigue and offset the effects of stress. Modern research shows it can stabilize blood sugar levels and improve physical and mental performance. |
• Guarana (Paullinia cupana) |
Guarana is a central nervous system (CNS) stimulant and appetite suppressant (it's got about three times the caffeine of coffee). Small doses can boost your energy and endurance and speed weight loss. |
• Maca (Lepidium meyenii) |
Maca grows in the Andes and is a classic remedy for low energy and stress. It's also a CNS stimulant, and research shows it can also keep blood glucose levels steady, increase stamina, and improve both memory and mood. |
• Rhodiola (Rhodiola rosea) |
Rhodiola can boost physical and mental energy. In separate studies, doctors on the night shift and students at exam time showed better mental performance after taking rhodiola. Other research shows it can increase endurance and reduce physical fatigue. |
Savory herbs and spices make a great stand-in for many dietary no-nos, such as salt (you're not supposed to get more than 2,400 mg — about a teaspoon of table salt — a day; most Americans get 3,000 to 7,000 mg). Fragrant spices like nutmeg (Myristica fragrans), black pepper (Piper nigrum), and turmeric (Curcuma longa) can replace salt in some dishes.
