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Deficiency of energy may be an indication of illness
Table of Contents
1. Energy in relation to nutrition
Modern society is characterized by living life at a fast pace. We chase after career, personal development, mental development. To achieve satisfaction, we often have to sacrifice many things, especially time. Time scarcity syndrome seems to be an integral part of life. It's increasingly associated with poor nutritional quality. We want to eat fast, but does fast food mean good? Unfortunately, more and more often than not, it's one of the main factors responsible for a lack of energy.2. Energy requirements of the body – how to calculate them
Why we need food to have energy in our daily lives is evident, but do we all need the same amount? Of course, no. The amount of food and the amount of energy supplied with food should be individually tailored, taking into account the age, height, gender, and physical activity level of the person. How can we determine our energy requirements? We start by calculating our basal metabolic rate, the amount of energy necessary for proper body functioning, in short PPM. We can use formulas for this purpose.3. A formula for PPM for a man
PPM [kcal] = 88.362 + [13.397 × M (kg)] + [4.799 × W (cm)] - [5.677 × L (years)].4. A formula for PPM for a woman
PPM [kcal] = 447, 593 + [9, 247 × M (kg) ] + [3, 098 × W (cm) ] − [4, 33 × L (year) ] M current total body weight expressed in kg, W increase expressed in cm, L age expressed in years. Then calculate your total body energy consumption (CPM), which is the amount of energy you need for your daily activity, e.g. whether you are going to exercise. We can calculate this by multiplying the PPM value by the movement activity coefficient: – 1, 2 – a person lying in bed, – 1, 25 – an office worker with very low physical activity related only to household chores, – 1, 5 – an office worker who trains about 3 times a week for at least an hour, – 1, 75 – an office worker who trains intensively 3-4 times a week for at least an hour, – 2, 0 – a professional athlete who trains at least 6 hours a week or a person who works very physically hard. Thanks to these calculations, we can determine our actual energy needs and adjust our diet accordingly. In everyday life, this may seem very difficult, but it is enough to familiarize yourself with the labels of the products. They always indicate the number of kilocalories that a particular food product provides. However, if we do not have time for this, we should follow the following guidelines: – The optimal number of meals per day is 4-6; – Meals should be consumed every 3-4 hours, so that our body has constant access to nutrients; – Breakfast should be eaten within an hour of waking up, so that we can provide our body with the necessary nutrients as soon as possible; – The last meal should be consumed about 2-3 hours before going to bed; – When choosing food products, we should be guided by the pyramid of healthy nutrition. It shows which food components we should include in our diet more frequently and which less frequently.5. Energy deficiency – it could be an indication of an ailment
Can a lack of energy be a symptom of an illness? The answer is yes. There are several ailments that manifest themselves through energy deficiency. These include, among others, anemia, chronic fatigue syndrome, diabetes, blood pressure issues, heart failure, depression, thyroid disorders, or even Lyme disease. There are numerous potential causes, but in order to identify them as the main reason for the energy deficit, it is worth examining our lifestyle. Do we have time to rest, recover, and most importantly – do we have time for conscious eating to provide the body with all the necessary nutrients? If our dietary habits are correct, but we still experience energy deficiency, it is advisable to consult a doctor. They can order diagnostic tests and assist in identifying the cause of our discomfort.
