A lack of energy is one of those subtle health issues that are easy to ignore and hard to fix. We tend to brush off a lack of energy with a nap. But chronic lack of energy—especially for a busy pilot—can interfere with quality of life and even signal a potential health problem.
For this edition of Healthy Pilot, we looked at what energy is, and ways you can improve yours if you’re feeling a bit under the weather.
Dreamstime
Energy has two components: physical energy and mental energy. We achieve physical energy when the oxygen we breathe and the nutrients we consume travel through our blood stream to cells throughout our body. Structures in the cells called mitochondria convert the oxygen and nutrients into a chemical called adenosine triphosphate, or ATP, which provides energy for all human activity.
Mental acuity results when the ATP in your brain cells generates energy. But mental energy is also influenced by emotions, so positive thinkingis a significant part of boosting your brain. What decides your energy level? Your genes play a part, but also sleep cycles, seasons and light, hormones, your body weight, your age and your overall health.
Foodhas a big influence. Muscles burn carbohydrates, but it’s important to pick your carbohydrates carefully: Avoid refined carbohydrates and instead concentrate on the kind of complex carbs found in high-fiber multi-grain bread, brown rice, whole-grain pasta and most vegetables. You need protein to maintain muscle and bone—and the best sources are lean animal protein like fatty-fish and skinless chicken. But don’t discount protein from plant-based sources like beans and legumes.
Dreamstime
Stimulants like coffee have a short-term effect on energy levels. Be careful of overconsumption of energy drinks like Red Bull and Rockstar, which have caffeine, but also sugar. Since 2004 the FDA has received reports of 34 deaths and 56 adverse reactions associated with energy drinks. Supplements like Coenzyme Q10 have been shown to increase exercise capacity, but more research is needed. The naturally occurring energy supplement DHEA has been touted as an energy booster, but there are concerns DHEA may increase the risk of breast and prostate cancer. Gingko biloba is perennially touted as a brain booster, but there are no strong studies available to prove the point.
What’s a pilot to do?
If you’re find your energy flagging—and you want to stay sharp during a particularly tough flight, there are some things you can do:
Get plenty of sleep:That means early to bed and early to rise, with no energy-sapping alcohol the night before.
Eat for energy: Choose carbohydrates carefully, favoring fruits and vegetables.
Exercise: The Physical Activity Guidelines for Americans says you should get 150 minutes of moderate aerobic exercise per week. But any exercise is better than none—even walking up the stairs or across a parking lot. So don’t discount–maybe even enhance– the normal activity you’re already getting.
Control stress: Easier said than done. But stress-induced emotions consume a lot of energy, and the cockpit distractions caused by stress could be life threatening. If you are experiencing unusual stress because of trouble at home or work, it might be smart to dial back on your flying.
Consider meditation and other restoratives: Gardening, reading, walking in the park—they are all natural calmatives, and calm boosts energy.
Stay goal oriented: Explore your “why.” Why do you want to feel more energetic? So you can travel with your spouse? Have fun with your grandkids? Fly your airplane? Having a strong reason to eat better, sleep better, banish stress and focus on what’s important is a great wayto boost energy.
