Boost your energy

Feeling the effects of an indulgent Christmas and new year now? Boost your energy and feel like new again with Gemma Fromage’s advice.

Christmas and new year seem like a lifetime ago, yet you can still feel the body weight of chocolate and pigs in blankets you consumed around your tummy. Meanwhile, the new year’s resolution to go to the gym every day and become the fittest you’ve ever been petered out around the 4th of January and your free time now consists of sporadic naps on the sofa wrapped up in your new fleece duvet watching repeats of Come Dine With Me. Sound familiar? You’re not alone. When the dark and cold months of January and February draw in, many people find themselves feeling tired and sluggish and desperate to find ways to lift their mood, beat SAD and keep their energy up. But how is this possible? Most people; male, female, old, young want more energy. Modern lifestyles are increasingly hectic and we want to have the energy levels to go with it.

In general, supplements that claim to boost energy have ingredients from one or more of three categories. Stimulants; which stimulate the metabolism to increase energy, substances that affect metabolism and essentially how the cells use energy from nutrients and lastly calories; the fuel our bodies need to run.

When feeling lethargic, many people’s first thought is to reach for a stimulant, the most familiar to us all being caffeine. Caffeine and its natural alternatives, such as kola nut, Yerba mate and guarana all act to temporarily boost metabolism. Green tea has a unique effect on mental and physical energy due to its combination of not only caffeine, but also theophylline and the antioxidant epigallocatechin gallate (EGCG). Ginseng is also a popular choice of mild stimulant to help with stamina and physical energy.

Substances that affect energy metabolism at cell level are commonly derived from nutrients, fats, proteins and amino acids that are already present in our body or available from the food we eat. This includes the B vitamins, such as vitamin B6, folic acid, thiamine, niacin and vitamin B12, otherwise known as cobalamin. Vegans and those who don’t eat meat or dairy products may benefit, as would those on some prescription medications. Other substances that promote energy by affecting metabolism include co-enzyme Q10, creatine and amino acids. Those deficient in these nutrients may include people with poor diets, those who take regular medication such as acid blockers, anti-inflammatory pain killers or antibiotics and athletes who have depleted their own stores.

The final category of energy supplement is those containing calories, such as energy or sports drinks, gels and bars. A calorie is the energy potential of any food or drink we consume and these products provide calories generally in the form of carbohydrates (sugars) which our body then breaks down to absorb as energy. These products enter the blood stream quickly and increase blood glucose levels. While this can be beneficial to athletes – for example, those running marathons who need quick bursts of energy to fuel the body – it’s unlikely to give the average person more than a slight boost and the reactive insulin surge that occurs can have long-term side effects such as increased pain and inflammation as well as type 2 diabetes.

The benefits of going back to basics to boost your energy should never be underestimated. Sleep more: if energy levels are low, always try and get a minimum of seven to eight hours sleep. Even a quick 20-30 minute nap in the day can leave you feeling revitalised. Exercise – despite seeming a little counter-instinctive, an active lifestyle will give you far more energy and less fatigue than a sedentary one. Eat a healthy diet, too. There’s no substitute for a well-balanced diet containing plenty of fresh veg, whole grains, lean protein and a reasonable amount of good fat.

No matter how appealing it may to be able to ‘fix’ everything with a tablet or drink, a supplement should never be seen as a long-term solution for boosting energy. While acceptable every once in a while, supplements will provide benefits only for those deficient in those particular nutrients and will provide little to no benefit for those within the recommended levels or those with a healthy, well-balanced diet.