Everybody complains of lack of energy these days, especially at the end of the day. This is more so heard from busy executives who commute long distances and take on the work pressures throughout the day and have to brace the travel back home. This lack of energy is a matter of perception also since many times the mundane chores of daily life bogs one down and at the fag end of the day, many people complain of fatigue and a drained out feeling. For others it is real as they do not pay listen to their bodies and are poorly nourished. To combat this, people go about looking for quick fixes to alleviate their lack of energy.Many types of energy boosters are available in the market – energy drinks, energy bars, tablets, multivitamin pills etc all with tall claims to increase energy and pep them up to take on the rigors of the day. But are they safe and should one be using them??
Most energy drinks that are available in the market contain caffeine – yes the same chemical which is in your coffee and tea but in higher doses, taurine – an amino acid which is a building block of proteins, sugar, plant extracts like ginseng and some carbohydrates. While it is safe if taken in small amounts, the effects of these in the long run and when taken in excess has been queried in its own right. Side effects vary depending on the brand and the ingredients. High amounts of caffeine causes nervous irritability, sleeplessness, gastro intestinal problems, increase the heart rate and may cause dizziness, nausea and vomiting. Another side effect is that the excessive sugar added not only adds to the calories, but also acts as a laxative as well as causing a sudden crash when the sugar leaves the body the energy high disappears. Another class of compounds claiming to increase energy is multivitamin pills which are sold over the counter and marketed extensively in the television and print media claiming again to give energy. While it can correct any mild to moderate vitamin and mineral deficiency that one may have, the magical dose of energy that it can give the user is untrue.
So what should one do to have the same level of energy all through the day? Some steps that one should take to ensure constant energy levels are:
1. Never fast. Eat small regular meals. Eating a large meal can make you feel sluggish and a very small meal can bring down blood sugar levels
2. Never skip meals ,especially breakfast as it provides fuel for the first half of the day
3. Choose foods that are digested slowly and give slow release energy that can keep you going throughout the day. Whole grains, beans, nuts, fruits are some examples
4. Try and limit sugary foods. Foods that are high in sugar, such as chocolate, cakes, biscuits,and fizzy drinks, give your body an instant energy rush when you eat them. However, after the initial rush, your sugar levels will drop. As your sugar levels drop, so will your energy levels
5. Try to eat a balanced diet which will give you all the vitamins and minerals. Sometimes a marginal deficiency of vitamins and minerals cause fatigue
6. Watch what you drink – too much caffeine, alcohol and other energy drinks can leave you feeling anxious, irritable and restless
7. Drink plenty of water – It will keep you hydrated and lack of water is one of the reasons for lethargy
8. Make sure that your diet is rich in iron. Iron deficiency anemia is one of the reasons for tiredness
To sum up “Energy drinks are good as a quick fix and at small doses not harmful, but they are not to be substituted for a balanced diet, good sleep and exercise which are keys to remain active and energetic throughout the day”
