The quest for pure energy dates back millennia. Increased
alertness, peak mental function and sustained physical power
are all qualities that ancient fighters wielding bows and
arrows coveted. Today's urban warriors are much the same, eager
to stay alert for commutes and conference calls. The remedies
we seek out are similar as well. Ginseng, caffeine and Eastern
medicine are still utilized for their natural potency, but now
we know how and why they work—and how to make the most of
them.
Now, as then, you're nowhere without the basics, namely
sleep, smart eating and exercise. First, aim for the commonly
recommended eight hours of slumber. For some, a brief nap may
lead to greater alertness and productivity. But resist longer
naps, which may throw off your internal clock and lead to
grogginess.
Pack in energy-promoting foods. The very definition of
energy is calories. So make them count. "The simplest change
you can make is increasing fruits and veggies," says Dee
Sandquist, an American Dietetic Association spokesperson. They
provide fiber, vitamins and minerals and lift energy, too. And
because fatigue can be caused by dehydration, consume fluids,
advises Liz Applegate, a nutritionist at the University of
California at Davis. There's no need for designer liquids such
as vitamin drinks; plain tap water is just fine.
When a diet is lacking in nutrients, a multivitamin can
provide a good health insurance policy. The same wisdom applies
to oft-touted energizers such as magnesium and B vitamins;
deficiencies in either can leave you dragging. Physical
activity is just as important. Prolonged exercise prompts the
body to produce endorphins, which flood you with vigor and
well-being.
Caffeine
Caffeine is the world's most popular drug. In the United
States, some 85 percent of Americans use it daily. It can be
found in coffee, tea, chocolate and cola. Caffeine provides the
kick in many traditional drinks from South and Central America,
such as yerba mate (Ilex paraguariensis) and guarana (Paullinia
cupana). Extracts of the West African kola nut and leaf (Cola
nitida and Cola acuminata) have been used in energy drinks
throughout the decades.
How It Works
Caffeine stimulates the central nervous
system to speed up heart rate, raise blood pressure and rev up
metabolism. It heightens alertness and aids concentration, as
any frazzled college student can attest. Clinical trials in
athletes show that it increases aerobic endurance and the
ability of muscles to contract.
Suggested Dose
When it comes to caffeine, form is a
matter of taste and amount a matter of experience. For some,
two cups of coffee a day will do the trick. For others, it's a
cup of tea and a chocolate bar. It's good to know the amount
that will satisfy your energy needs, because overuse can bring
on the jitters, insomnia and other adverse reactions. For
athletes, the smallest dose linked to positive results is 250
to 500 milligrams (or three cups of coffee).
Carbs
Carbohydrates may have taken a slugging in recent years,
but the basic truth remains: The body and brain rely on them
for energy.
How It Works
Simple carbohydrates like white sugar,
corn syrup and milk absorb quickly into the bloodstream and
provide bursts of energy. But it's the complex carbohydrates—whole grains, potatoes, legumes, vegetables, fruits—that
provide the long-term fuel required to keep body and brain
energized.
Suggested Dose
Consume 6 to 11 servings throughout the
day. But avoid overdoing it or you'll end up feeling sluggish
and sleepy. (Easier said than done in a country where the
average bagel is equivalent to four or five slices of bread!)
To protect your waistline, stick to complex
carbohydrates.
Traditional Chinese Medicine
According to practitioners of Chinese and other Eastern
medicines, health pivots on the balance of energy flow in the
body. Practices such as shiatsu, acupressure and acupuncture
can correct imbalances by clearing blockages of qi (or energy
flow). Some forms of exercise, such as yoga and tai chi, a
martial art, also revitalize energy flow. Along with a workout,
they increase balance and flexibility and lessen stress.
How It Works
Shiatsu practitioners apply pressure—holding, stretching and rubbing—along tension spots as well
as the body's energy channels, or meridians, to clear energy
blocks. Acupuncturists insert hair-thin needles for a similar
effect, while acupressure massage applies specially targeted
pressure. These therapies also relieve pain by releasing
endorphins, the body's natural painkillers, and by lowering
stress hormones like adrenaline.
How To Start
Practitioners of these holistic
treatments and exercises are easy to find. Ask your doctor for
a referral, or look for professional associations or
certification commissions, such as the National Certification
Commission for Acupuncture and Oriental Medicine in Alexandria,
Virginia. Or, better yet, check out Psychology Today's online Health Professionals Directory and search by zip code.
Panax Ginseng
With a stellar 2,000-year-old reputation for safety and
effectiveness, the famed plant is a feel-good tonic and
energy-boosting herb of the highest order. It revitalizes,
combats stress, bolsters the immune system, improves
concentration and is even known to stimulate sexual desire.
Indigenous to China and cultivated worldwide, the herb is
sometimes called Chinese, Korean, Asian or American
ginseng.
How It Works
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fruits and veggies,
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internal clock,
liz applegate,
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university of california at davis,
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