THE 3 KEYS TO UNLOCKING OPTIMAL ENERGY
Author: Dr. Ken Goodrick

A feeling of vitality and high energy is basically the result of good sleep, good exercise, and sensible eating, along with an absence of disease. But there are right ways and wrong ways to achieve healthful energy.

1. Exercise
The principal problem for most is that it takes some energy to get energy-- the energy that comes from being physically fit requires regular exercise for a few months to really feel a difference. Many are caught in a vicious cycle: no exercise, no fitness, no energy, don't feel like exercising. A program that increases exercise intensity and duration very gradually can lead to success. In my research, I have taught people to focus on exercising at an intensity that feels good, never strenuous or exhausting. This may work better than trying to exercise according to charts and tables.
Exercise has a short-term, positive effect on mood and perceived energy, and chronic exercise has an energizing, anti-depressant effect. Indeed, one of the main features of depression is low energy.
Those who do not exercise may become overweight. The burden of excess fat may be make everyday activities and exercise seem more burdensome, making exercise less likely. Obese people are more likely to have daytime sleepiness, and this can be worse if their obesity is causing breathing problems during sleep (sleep apnea).

2. Coffee
One way many try to cope with feelings of low energy is to use caffeine. The use of caffeine and ephedra to boost energy may worsen feelings of stress, and increase tiredness due to elevation of metabolism and muscle tension. Caffeine also reduces the quality of sleep. Even in those who say that coffee does not affect their sleep, measurements of brain activity during sleep in sleep laboratories show that caffeine impairs the restorative function of sleep. Good sleep means at least 8 hours. Most people discover that if they can kick the caffeine habit, they will have more energy, less perceived stress, and more energy.

3. Nutrition
Nutrition is also a key to high energy. The American public seems to enjoy many foods that are high in calorie density, characterized by high sugar and/or fat content. In animal studies, diets with high calorie density are associated with reduced activity and increased sleep. A study with humans showed that a high-fat diet was associated with reduced energy expenditure, compared to an equal calorie high-complex-carbohydrate diet. The high-complex-carbohydrate diet resulted in an increased energy expenditure due to increased physical activity. The high-fat diet caused shifts in thyroid hormone profile related to a reduction in metabolic energy expenditure. Also, several studies have shown that high-calorie-density meals promote increased intake of calories with the same level of appetite satisfaction, compared to low-calorie density meals. Thus, the eating of high-calorie-density foods is a two-edged sword promoting both less activity and more calorie intake. The Food Pyramid suggested by the US Dept of Agriculture, with its emphasis on complex carbohydrates, is a high-energy eating plan.
Sugar may also be involved in feelings of energy. Eating sugar can cause a subsequent drop in blood sugar that may cause feelings of fatigue as well as hunger. A sugary snack can produce feelings of low energy and irritability after the brief surge of sugar wears off. Since depressed people complain of fatigue, researchers have given depressed patients a sugar- and caffeine-free diet. The result was improved feelings of energy and a reduction in depression. So don't believe what the candy bar people say about energy.
Also, don't believe what you hear about nutritional supplements that claim to boost your energy. There is no evidence that any nutritional supplement such as ginseng, guarauna or ephedra can improve feelings of energy in a healthful way for the average person.

In summary...
A program that focuses on optimizing feelings of perceived energy can integrate several lifestyle components. Many obese adults complain of fatigue, most likely due to qualitative and quantitative aspects of diet and inactivity. Ensuring good sleep, gradually increasing enjoyable exercise, and reducing calorie density of meals may improve feelings of energy, which in turn may help the patient to maintain motivation and positive mood. A high-energy lifestyle is also the best plan for weight management.
Stimulants such as caffeine and ephedra would be avoided. Fiber content of the diet should also be improved, as constipation is associated with low perceived energy and low motivation to exercise.
Be kind to yourself–in the long run it is more difficult to stay tired than it is to change for the better!! And when you have energy, find happiness by using energy to help others.








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Dr. Goodrick is author of Energy, Peace, Purpose: A Step-by-Step Guide to Optimal Living (Berkley, 1999). Website http://members.theglobe.com/kgoodrick. He is also associate professor at a medical school, and chief writer for the BioNutritional Encylopedia of nutritional supplements(Biovalidity.com). Email comments to kgoodrick@hotmail.com

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