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Published on June 8, 2021

What is Mental Energy And How To Maintain A High Level of It

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What is Mental Energy And How To Maintain A High Level of It

We all understand “energy” in the physical sense, and we mostly experience the feeling of having a lot or a lack of physical energy. But physical energy is very different from mental energy. So, what is mental energy?

Mental energy is a mood and a measure of the willingness to undertake cognitive tasks. When you are experiencing an abundance of mental energy, you will feel motivated, efficient, and focused when dealing with tasks. You may feel like you can take on more and have the capacity to throw yourself into a situation without feeling stress or anxiety.

However, unfortunately in the busyness of modern society, you may relate more to the feeling of having a lack of mental energy. Take yourself back to a situation where you are juggling lots of tasks, work is hard, and home life is emotionally exhausting. This is the feeling of a lack of mental energy. You may have felt like being on the verge of burnout, found yourself procrastinating, and had the feeling of just not having the capacity to take on any more emotional or cognitive tasks.

You must deal with a lack of mental energy before it develops into mental exhaustion. Let us take a look at the symptoms of mental exhaustion and the toll that it can take on you as a person and your life.

Signs of Mental Exhaustion

Here are the mental, physical, and behavioral signs of exhaustion.

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Mental Signs

  • Depression
  • Anxiety
  • Lack of motivation
  • Difficulty concentrating
  • Anger

Physical Signs

  • Headache
  • Body aches
  • Change in appetite
  • Weight loss or gain
  • Increased illness

Behavioral Signs

  • Poor performance at work
  • Social withdrawal
  • Inability to keep to commitments
  • Increased time off sick at work

The signs of mental exhaustion are less than desirable, and you should reiterate the importance of maintaining your mental energy and do not let it be an afterthought.[1]

How to Maintain a High Level of Mental Energy

The maintenance of mental energy is all in the approach. We can not always control our situation or the number of tasks that we have on at a particular moment in time. However, we can control how we manage and maintain our mental health and mental energy at these times. Just as our physical energy can be maintained through various methods, so can our mental energy.

Now, let us take a look at some of the useful methods that can help us to maintain a high level of mental energy starting from today.

1. Get Adequate Sleep

Sleep may sound like the most obvious method to help maintain a high level of mental energy, however, it is very important.

There are two stages of sleep, REM (rapid eye movement) which is the stage of sleep when you dream, and Non-REM. Non-REM can be divided into three stages, the final stage being deep sleep. The deep sleep stage is where scientists believe that your body renews and repairs itself and also the stage that is most important in terms of energy maintenance.

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There are many ways in which you can create good sleep hygiene. These include having time away from devices before sleep, stopping caffeine intake a few hours before you plan to go to sleep, and going to sleep at the same time each evening.

2. Structure Your Day

Structuring your day can apply to either your home or your work life. The key is to prioritize the important tasks so that if you run out of time, you are safe in the knowledge that these have been completed. If you don’t do this, then you are at risk of overworking yourself, staying at work late, or doing household tasks into the evening.

At home, this may be washing first or tidying the house before you sit down to have a relax. At work, you can write down a list of your tasks for the day and then, list them from the highest priority to the lowest. You can tick off each task as you go along. Any uncompleted tasks can then be transferred to the next day. Furthermore, if you are running out of time, you’ll know in advance and can delegate the priority work to ensure that this is completed on time.

3. Eat Well

Eating well is important for both physical and mental health. Eating a well-balanced diet and certain foods can aid memory, concentration, and focus and thus, helping you maintain mental energy.

Let us take a look at some foods that can do this:

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  • Wholegrains – can improve concentration and focus as it provides a steady supply of energy throughout the day.
  • Blueberries – can boost short-term memory as they contain protective compounds called anthocyanins.
  • Blackcurrants – can reduce anxiety and stress as they contain Vitamin C which is widely thought to increase mental agility.
  • Pumpkin seeds – can enhance memory and boost mood as they are rich in magnesium, B vitamins, and tryptophan, which are believed to be important in serotonin. Serotonin is a chemical that has a positive impact on mood.

4. Get Some Fresh Air

Going outdoors can have a restorative effect on mental health. You do not have to undertake a ten-mile walk to reap the benefits. Simply being out in the garden, going for a stroll in the countryside, or doing a brisk walk to the shop can have a positive effect on mental energy. Research has shown that spending time outdoors can relieve anxiety and depression. Furthermore, it promotes relaxation and can improve confidence and self-esteem.[2]

5. Take a Break

Taking a break every so often whether at work or when doing any task can maintain a high level of mental energy and focus when needed. A break can involve something as simple as walking away from your computer and changing your environment for a few minutes by going to make a cup of tea to strolling around the block on your lunch rather than staying in the office.

This change of environment takes your mind off the task at hand, rejuvenates, and reenergizes you. Focus can then be maintained and the task at hand can be done to the best of your abilities without mental fatigue.

6. Exercise Your Brain

Challenging your brain does for your mind what exercise does for your body. Physical exercise can stimulate your physical energy just as exercising your brain can stimulate your mental energy.

There are many ways to exercise your brain including:

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  • Brain training exercises can stimulate the mind and also boost intelligence.
  • Learn something new to create new challenges for your brain.
  • Socializing can stimulate multiple areas of the brain. The array of activities involved in socializing engages different areas of the brain with each activity.

7. Meditate

Studies of meditation have shown to have many benefits to the brain. Such benefits include an improvement in brain function and energy levels.

One such study found that practicing meditation for just 25 minutes a day can provide this boost. This is because meditation has been found to release endorphins and increase blood flow to the brain. When meditating, you focus your attention on your breathing and the aim is to eliminate the busyness of the brain and your thoughts. This provides a much-needed rest for your brain thus increasing your mental energy levels.[3]

Final Thoughts

Unfortunately, a lack of mental energy is experienced by many and potentially, it is more commonly felt than the feeling of having a high level of energy. Once you spot the signs of a lack of mental energy, it is time to take action before those feelings worsen and develop into mental exhaustion.

However, the good news is that there are basic steps that you can take to maintain a high level of mental energy, and it is just as important as maintaining a high level of physical energy. These steps can be incorporated into your daily life with minimal effort. Eat well, sleep well, get some fresh air, take a break, challenge your brain, structure your day and meditate—it is as simple as that.

More Tips on Boosting Mental Energy

Featured photo credit: Ben White via unsplash.com

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Reference

More by this author

Charlotte Chidlow

Declutter Consultant and Life Coach with a BSc (Hons) Psychology with the Open University.

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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