How to maintain my energy?

[finandom]

Hi everyone,

I'm having problem with my energy level, especially at night time. I tend to feel tired and sleepy at night time. I wake up 6:30am everyday and I will feel tired around 9:30pm. I have some goals to hit. In day time, I have to run my business so I have no time to hit the goal. So I only have spare time in morning and night. But the time is short and now I feel tired in night.

So any suggestion for me? I think something wrong with my health. I'm 24 years old and I should feel energetic like others.

[NotesMaeve]

Feeling tired around 9:30 at night is normal. Your body needs some time to chill out. Sorry.

[Addict]

What is your diet like? Exercise? How much sleep are you getting?

These could all be affecting your energy levels.

[finandom]

I'm a vegetarian and mostly eat plain vegetable and red brown rice. I seldome eat oily food. If I go out and exercise(jogging) after works, 6-7pm, I will feel tired too around the same time. I usually get around 7-8 hours of sleeping. However, I'm obesity and I afraid this is the main reason that affect my energy.

[Sam988]

Originally Posted by ********

I'm a vegetarian and mostly eat plain vegetable and red brown rice. I seldome eat oily food. If I go out and exercise(jogging) after works, 6-7pm, I will feel tired too around the same time. I usually get around 7-8 hours of sleeping. However, I'm obesity and I afraid this is the main reason that affect my energy.

Yes obesity might be the problem, even though i can't speak for sure because i don't know much about the issue.

But if you're a vegetarian and you're exercising daily, i'm sure you'll lose your fat soon and your energy level might get a boost from that

Good luck

[escapee]

Many people think that as long as they keep eating plenty of "low fat" ( i call it a low fat paradox because excess carb turns into fats readily) brown rice and green vegetable, they would be extremely healthy/fit very soon and have high energy all the time. This is just wrong because both food type are very low in bioavailable polyunsaturated fats (only ruminants can break down the cellulose to extract fatty acids ) , amino acids, low in bioavailable B3 and need the presense of meat based amino acids for optimal absorption of minerals like zinc and iron. What about making your vegetarian a high protein and high fat option by introducing plenty of unprocessed nuts, seeds and coconuts product ( to maximize the absorption of dietary fat soluble vitamins ). Dont forget B12 too should you want to thrive for long term. I pray that you would make change soon .

Nut consumption, vegetarian diets, ischemic heart disease risk, and all-cause mortality: evidence from epidemiologic studies -- Sabaté 70 (3): 500S -- American Journal of Clinical Nutrition

High fat (polyunsaturated ) high protein nuts increase longeivity all of group

The protective effect of nuts on IHD has been found in men and women and in the elderly. Importantly, nuts have similar associations in both vegetarians and nonvegetarians. The protective effect of nut consumption on IHD is not offset by increased mortality from other causes. Moreover, frequency of nut consumption has been found to be inversely related to all-cause mortality in several population groups such as whites, blacks, and the elderly. Thus, nut consumption may not only offer protection against IHD, but also increase longevity

The Scientific Evidence for a Beneficial Health Relationship Between Walnuts and Coronary Heart Disease -- Feldman 132 (5): 1062S -- Journal of Nutrition

High fat high minerals walnuts reduce risk of heart disease .

Five controlled, peer-reviewed, human clinical walnut intervention trials, involving approximately 200 subjects representative of the 51% of the adult population in the United States at risk of coronary heart disease were reviewed. The intervention trials consistently demonstrated walnuts as part of a heart-healthy diet, lower blood cholesterol concentrations. None of these studies were of extended duration that would be essential for evaluation of the sustainability of the observed outcomes. These results were supported by several large prospective observational studies in humans, all demonstrating a dose response-related inverse association of the relative risk of coronary heart disease with the frequent daily consumption of small amounts of nuts, including walnuts.

[escapee]

Effect of Amino Acids on Iron Absorption.

Effect of Amino Acids on Iron Absorption from a Staple Vegetable Food -- MARTINEZ-TORRES and LAYRISSE 35 (5): 669 -- Blood

Iron absorption from black beans increased about twice when the food was administered with either fish or with amino acids in number and proportion as present in 100 Gm. of fish. Further experiments showed that the absorption is not enhanced if the black beans were mixed with either basic amino acids (Histidine, Arginine and Lysine), aromatic amino acids (phenylalanine, Tyrosine and Tryptophan) or other amino acids grouped as "aliphatics" (Glycine, Alanine, Leucine, Isoleucine, Serine, Threonine, Aspartic acid and Glutamic acid). However, either cysteine plus methionine, or cysteine alone enhances iron absorption from black beans in similar proportion as observed when this food was mixed with fish or total amino acids present in fish.

Dietary Factors Influencing Zinc Absorption -- Lönnerdal 130 (5): 1378S -- Journal of Nutrition

Marginal zinc deficiency and suboptimal zinc status have been recognized in many groups of the population in both less developed and industrialized countries. Although the cause in some cases may be inadequate dietary intake of zinc, inhibitors of zinc absorption are most likely the most common causative factor. Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption. The removal or reduction of phytate by enzyme (phytase) treatment, precipitation methods, germination, fermentation or plant breeding/genetic engineering markedly improves zinc absorption.

WARNING! ZINC DEFICIENCY -- AS CAUSE OF MODERN ILLNESSES

DANGERS OF ZINC DEFICIENCY: Continued increase in zinc deficiency may be dangerous to humanity because dietary zinc deficiency -- dependent upon severity and other factors -- can result in: (a) primary T-cell lymphocyte immune system dysfunction (failure to terminate incipient malignancies, viral and fungal infections), (b) inability to protect cell membranes from viruses, toxins, complement, and venoms, (c) poor appetite (particularly in the young and aged), (d) mental lethargy, (e) abnormal neurosensory changes, (f) chronic diarrhea, (g) growth failure (dwarfism), (h) vision problems, (i) fertility problems (including hypogonads, failure of sexual maturity, benign prostatitis in men, and menstrual cramping and bloating in women), (j) essential hypertension, (k) angina pectoris, (l) ischemia of effort, (m) delayed wound healing, (n) free radical damage, (o) frequent opportunistic infections, (p) scleroderma, (q) systemic scleroderma (including lethal pulmonary hypertension), (r) respiratory and skin allergies, (s) asthma, (t) premature aging, (u) loss of hair color, (v) anemia, (w) striae (stretch marks), (x) joint pain, (y) loss of taste, and (z) birth defects. In chronic zinc deficiency, smoking tobacco can result in absent zinc being replaced with toxic cadmium from cigarette smoke eventually resulting in lung disease. Lead, cadmium, and mercury toxicity can be treated by displacing those elements by therapeutic doses of dietatry zinc. It is probable that each of these disorders will respond to, be prevented by, or be cured by daily therapeutic doses of zinc (ten times the U.S. RDA 15 mg for zinc).

[Andrew Brunelle]

I would suggest getting out into the sun on a regular basis. The sun has amazing energy boosting effects. Also, exercise is important. A half-hour a day of cardio will get that energy up there again. Go for a brisk walk or ride a bike. Do it in the morning if possible. I swear by my exercise routine. It all starts with one situp--when I get out of bed.

[Phil Parkinson]

Energy levels are largely determined by what you put in your body and the amount of sleep you are getting.

Everyone's sleep is different, but you should be aiming for 8 hours...

Food is other key... Try to eat clean... (plenty of resource out there on that)... if you want an energy boost... try a couple of bananas.

Phil x

[Amandaaa]

so by 9:30 PM, you've already been awake for 15 hours, and worked a full day of work?

...i think it's pretty normal to feel tired with that lifestyle.


but.. maybe you should try working out in the morning instead of at night?
or, you don't even have to go jogging... just try to squeeze in some speed-walking throughout the day. it doesn't even feel like a workout, but it'll keep your blood flowing- and you won't feel lethargic.


and other people have already said it, but your diet can play a huge role in your energy levels.

what is a typical day's food intake for you..?
(how long have you been vegetarian...?)
(are you drinking enough water...?)


when my energy starts to drop, a fresh strawberry-banana smoothie always picks me back up.
(and my latest thing is drinking a shot of Goji juice or Isotonix.
i'm probably the only 22-year-old who drinks this crap, but i swear, it makes me feel a hundred times better.)

[finandom]

Thanks for all the advices. Currently, in this month, I will try something new. My goal is lossing 10KG in this month. See whether my energy will be boosted after this.

I heard from a friend that my low metabolisme level may also the main reason that causes this. So may I know how to increase this metabolisme level?