In modern life, prolonged fatigue is no longer a personal problem but has become a public health concern, especially in working-age women. Many studies show that the body's biological energy does not simply depend on sleep time or caffeine consumption, but reflects the physiological balance between the heart, lungs, brain and nervous system.
According to a publication in the journal PLOS One, proactively managing energy through scientific habits can improve the body's ability to recover, reduce stress and limit prolonged exhaustion.
Regulating the nervous system to unlock energy flow
Controlled breathing is considered the fastest way to restore internal balance. Studies published in Scientific Reports show that slow and steady breathing helps improve heart rate variability, an important indicator reflecting the adaptability of the nervous system.
Dr. Raghu Arya, an integrated medicine doctor and frequency therapist working in India, said: "Deep breathing with the diaphragm stimulates the femoral nerve, sending a safety signal to the brain. At that time, the body shifts from a state of stress to relaxation, helping to save and allocate energy more effectively.
In parallel with breathing, meditation and mindfulness have also been shown to have a positive impact on the brain. Research on Psychiatry Research: Neuroimaging records that regular mindfulness practice increases the density of gray matter in the hippocampus, the area involved in regulating emotions and self-awareness. When wandering thoughts are soothed, mental energy is no longer consumed into prolonged stress.
Movement, nutrition and sleep, three pillars of recovery
Physical activity plays a central role in maintaining energy flow. Scientific overviews in the Journal of Applied Physiology show that regular exercise promotes the formation of new mitochondria, the energy-producing part of cells. Even light forms of exercise such as jogging, yoga or stretching also help improve circulation, increase oxygen supply and nutrients to tissues.
Nutrition is the next factor that determines energy stability. According to the American Journal of Clinical Nutrition, a diet high in refined sugar causes sudden energy increases and decreases, leading to fatigue and emotional fluctuations. Conversely, a diet rich in complex carbohydrates, fiber, healthy fats and antioxidants helps maintain stable blood sugar, supporting sustainable metabolism.
Professor Matthew Walker, Director of the Center for Human Sleep Science at the University of California, Berkeley (USA), emphasized: "Sleep is the foundation of biological energy. Chronic insomnia disrupts cortisol and insulin hormones, thereby directly affecting both physical and mental recovery.
Research in The Lancet also shows that in deep sleep, the body repairs cells, synthesizes proteins and rebalances the endocrine system. Maintaining regular sleep hours and a quiet sleeping environment helps the body regenerate energy naturally.
In addition to traditional pillars, initial research on bioenergy published in FASEB BioAdvances and International Journal of Molecular Sciences suggests that cells can communicate through low-frequency signals. Although this field is still being explored, experts agree that when the internal rhythm of the body is regulated, overall health and quality of life will be significantly improved.
