Given these challenges, how can one manage them? Energy is often spoken about as a mystical trait, a bit like charisma – some people have it, and others do not. While it is true that some may appear more ‘naturally’ energetic than others, there are concrete ways of increasing your own personal energy. These practical methods are simpler than you might think, even as the theories behind them become increasingly more advanced. These methods are Mindfulness, Exercise, Diet, Sleep - or MEDS.
Of course, these are things that we all do already, but what does science say about how to do them?
Mindfulness is focusing attention on the present moment and has been gathering more attention in recent years. Several practices cultivate mindfulness: from yoga and meditation to quiet prayer and nature walks. It reduces anxiety, stress and emotional reactivity; enhances memory, improves focus and cognitive flexibility, controls pain and much more.
Exercise is an obvious one, but why? The more active you are, the more mitochondria your body produces. These are the powerhouses of every cell in your body and keep them functioning at their best. This is why regular low-intensity exercise immediately boosts energy and reduces fatigue over time, in a way that is more effective than stimulants like sugar, nicotine, and caffeine, which increase tension and fatigue.
Diet is the one people are often most concerned with. But leaving aside nutritional ascriptions – which can vary from person to person – there is increasing evidence that watching when you eat can be just as important as what you eat. Limiting our ‘feeding’ window to 8-12 hours has profound effects because it aligns with the body’s natural 24-hour circadian system. Importantly, this is not intermittent fasting, as there is no skipping of meals or calorie restriction. Studies have shown this leads to decreased fat mass, improved heart function, coordination, and ability to focus.