How much work can you do in a day? What about over the course of a year? It’s easy to think that someone with more energy could do more, but many factors influence our ability to get stuff done. For example, did you know your metabolism is responsible for almost 70% of your energy output? Or can heart rate variability (HRV) predict how tired or fatigable you feel? This post explains why these surprising factors influence our energy levels so much and how they affect our productivity.
Your food
It's no secret that what you eat affects your energy levels. Food is one of the most important factors in maintaining a healthy lifestyle.
Your diet can impact everything from how much energy you have throughout the day to how well you sleep at night and even how stressed out or relaxed you feel during the day. If these things sound like they might be important for your productivity at work, then keep reading!
How much you eat
- Eat as much as you need to feel full.
- Don't eat too much or too little.
- Eat healthy food high in nutrients, like fruits and vegetables, whole grains, and lean proteins like chicken or fish. A balanced diet is key to maintaining energy levels throughout the day!
Your caffeine intake
Caffeine is a stimulant that can cause anxiety, nervousness, and insomnia. If you're a heavy caffeine user, your body has likely become dependent on the substance to function at its best. When you stop drinking coffee or tea (or whatever caffeinated beverage you're partial to), your body will go through withdrawal symptoms that may include headaches and fatigue. The effects of caffeine are magnified by other factors in this list: if you're also sleeping poorly or eating poorly-planned meals, then even one cup of coffee will have an outsized impact on how much energy you experience throughout the day.
How much water you drink
The amount of water you need depends on several factors, such as weight, activity level, and environment. The Mayo Clinic recommends that healthy adults drink at least eight glasses (64 ounces) of water daily. However, this number can vary depending on your age, gender, and health status:
- Older adults should increase their intake by 1-2 cups per decade after age 65
- Pregnant or breastfeeding women should consume 10 cups per day (80 oz.) because they're likely to be more active than usual during those periods.
If you're working out regularly in hot weather or participating in an intense exercise program--such as running marathons--your body will lose more fluids than usual through sweat evaporation. Hence, athletes need extra liquid before starting training sessions to not get dehydrated during competition days when they'll need all the energy possible from their bodies!
Your sleep schedule
Sleep is one of the most important factors that affect your energy level. It can help you recover from exercise, synthesize hormones, process information, and regulate your appetite.
Sleep helps you control your weight by reducing stress-related cravings for unhealthy foods like sugar or fat. In addition, a good night's sleep will allow you to make better decisions about what to eat throughout the day because it gives your brain enough time to think through these issues objectively rather than react impulsively based on emotion alone (such as when we're hungry).
Sleep Quality
It's no secret that sleep is crucial to your health and well-being. The National Sleep Foundation recommends 7-9 hours per night for adults, but the amount you need may vary based on age, gender, and physical activity level.
Sleep quality can also affect how much energy you have throughout the day--and vice versa! When we don't get enough restful shut-eye (or when our sleep isn't sound), we tend to feel groggy and sluggish in the morning; this makes getting out of bed harder than it should be. On the other hand: if you're getting plenty of good quality restful slumber at night but still feeling tired during waking hours (even after having had several cups of coffee), then it might be time for some serious investigation into what else might be going on with your body--and why these surprising factors are affecting its ability to perform at its peak potential every day!
Your exercise routine
When you exercise, your body releases endorphins that make you feel good. This can help to improve your mood and make it easier to sleep well.
Exercise also helps reduce stress by releasing hormones like dopamine and serotonin, which are natural antidepressants that promote feelings of happiness and well-being.
Another benefit of regular physical activity is increased energy output throughout the day--not just during exercise sessions but also in between workouts! When previously sedentary people begin an exercise program, they report feeling more awake throughout the workday than before starting their routine. This may be partly because moderate amounts of physical activity increase circulation throughout the body.
Acidity in your body
Acidity is a measure of how acidic or basic your body is. A pH level between 7 and 14 indicates that you're in the normal range, but anything below 7 suggests that you're overly acidic--a condition known as acidosis.
Acidosis can cause fatigue, muscle weakness, and even heart palpitations if left unchecked. To help prevent this condition from occurring:
- Avoid processed foods (they contain more acid).
- Eat plenty of fresh fruits and vegetables (these have an alkalinizing effect on the body).
- Drink plenty of water (it helps flush out toxins).
Get plenty of exercise (it helps flush out lactic acid). Take supplements such as vitamin C, magnesium, and potassium.
Stress level
Stress is a major factor in energy output. When stressed out, your body produces cortisol, which causes tiredness and fatigue. In addition to making it harder for you to focus on work or schoolwork, cortisol can also cause weight gain due to its ability to increase appetite.
The adrenal gland produces cortisol and other hormones that help regulate stress reactions in the body. The adrenal glands are located above the kidneys; they have hormones called glucocorticoids, like cortisol, when stimulated by pituitary hormones called adrenocorticotropic hormone (ACTH) or corticotropin-releasing hormone (CRH).
The human body is highly complex, so it's important to maintain a healthy lifestyle.
The human body is highly complex, so it's important to maintain a healthy lifestyle. Your energy output can be affected by many factors, including your diet and fitness levels. To maximize your energy output, follow these simple tips:
- Eat foods that are high in protein and fiber
- Exercise regularly by participating in sports or other physical activities
- Get plenty of sleep each night (7-8 hours)
Conclusion
We hope this article has given you some insight into maintaining a healthy lifestyle. The human body is highly complex, so it's important to maintain a healthy diet and exercise regularly. We also encourage you to seek help from professionals if needed!
