When we talk about energy, we’re not just referring to the physical energy that it is required to do work, but looking at overall vitality – how energetic, invigorated and ready to take on challenges do you feel?
Energy can be grouped into three main buckets: physical energy (e.g. feeling tired after a long session at the gym), mental energy (e.g. brain fatigue after a long day in the office) and emotional energy (which can be drained by challenging events or interactions with difficult people). Regardless of which bucket (or buckets) you feel need topping up, there are some simple things you can do to manage your energy levels and maintain your vitality.
Food as fuel
From a nutritional perspective, energy is provided by the food you eat. Ensuring a balance of complex, low-glycaemic index carbohydrates and good quality fats and proteins provides the body with a source of sustained energy as well as key micronutrients (vitamins and minerals) that are essential to break down these macronutrients for energy. In particular, B vitamins, magnesium and iron are key nutrients that help break down the food you eat and turn it into energy to fuel the body and the brain.
Our top tips for energy:
- Sleep! It may sound obvious, but it’s very hard to feel energetic if you’re constantly having a disturbed or restless sleep, or if you’re simply not getting enough hours. Research shows you need 7-9 hours of good quality sleep per night [1].
- Avoid the highs. Ensure you don’t overindulge in caffeine and highly processed sugary treats to avoid the sugar highs and corresponding energy slumps after high carbohydrate or high caffeine intake.
- Exercise exercise exercise. Not only does exercise have the added benefits of improving sleep and reducing stress, but research shows it can improve feelings of fatigue, energy and vitality [2].
- Manage stress. Stress can have a big impact on energy reserves. Ensure you manage any increased stress loading by talking to a friend and utilising relaxation techniques – whether that’s winding down by having a bath a night or doing a daily meditation.
- Lighten your load. It’s easy to become overwhelmed with giant to-do lists at this time of year, but overwork is a huge contributor to fatigue, and overcommitting can be a big energy drain. Make sure you prioritise your time and energy, and practice saying no when necessary.
- Consider supplementation. If you’re feeling low on energy, consider targeted nutrient supplementation to support energy production in the body.
Herb of Gold has a range of nutritional complexes including Activated B Complex, which provides the active form of vitamins B2, B6, B12 and folate to support energy production in the body, and Magnesium Powder High Strength, which provides well-absorbed forms of magnesium in a delicious pineapple flavoured powder to support energy production and muscle health. Alternatively, Herbs of Gold Organic Iron MAX contains Ferrochel™ iron that is gentle on digestion to maintain iron levels in the body and prevent dietary iron deficiency. Whatever your energy needs, Herbs of Gold has you covered.
Always read the label and follow the directions for use.
[1] Sleep Health Foundation. (2024). How much sleep do you really need? https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need
[2] Wender, C. L., Manninen, M., & O’Connor, P. J. (2022). The effect of chronic exercise on energy and fatigue […]: A systematic review and meta-analysis of randomized trials. Frontiers in Psychology, 13, 907637.
