No energy by the end of the year? Energy management through genetics
As the year comes to a close, it is common to feel that our energy is running low. The demands of work, social activities, and accumulated stress can leave us feeling exhausted and without the strength to face the last weeks of the year.
Science does not have a single answer for year-end exhaustion, as we must understand that the way our bodies manage energy is not the same for everyone. In this sense, genetics could hold the key to regaining momentum and facing this final stretch of the year. According to CONICET researcher and scientific director of Gen360, Adrián Turjanski, “our genes play a crucial role in everything from how we process nutrients to how we store energy and manage exhaustion, which directly impacts how we feel physically and mentally.”
How do our genes affect energy production?
One of the most important genes for understanding how our body obtains energy is PPARGC1A, which regulates energy metabolism. This gene controls how mitochondria, the engines of our cells, convert nutrients into energy. People with favorable variants of this gene tend to process carbohydrates and fats better, allowing them to maintain more stable energy levels throughout the day. "At the end of the year, when fatigue starts to accumulate, health professionals often suggest adjusting the diet to include more foods that maximize the use of these energy sources, which can make a big difference in how we feel,” explains Turjanski.
For example, if your body does not process carbohydrates well, you may feel lethargic after meals. On the other hand, incorporating more healthy fats could be more beneficial for maintaining high energy levels. "This is the advantage of knowing your genetics; you can adapt your diet so that your body gets the energy it needs in the most efficient way,” adds Turjanski.
The role of vitamins and micronutrients in energy
Another key aspect of energy management is each body's ability to absorb essential vitamins and micronutrients, especially those from the B complex, such as vitamin B12. This vitamin is important for metabolism, encompassing the processes of energy generation and use, including nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation. This has a direct impact on available energy and fatigue. Identifying difficulties in adequately absorbing vitamins—such as B12—can explain why some people feel more exhausted at the end of the year.
"Many times, the lack of energy is not due to what we eat, but to how our body processes it,” highlights the Gen360 expert. "Knowing if you have a genetic predisposition to absorb fewer B complex vitamins can help you adapt your diet or consider supplements that help maintain adequate energy levels.” For example, in the case of B12 deficiency, foods rich in this vitamin, such as fish, meat, eggs, or dairy products, can be included.
Physical recovery and genetics: beyond rest
Physical exhaustion also plays an important role in the lack of energy at the end of the year. This is where genes like COL1A1 become relevant. This gene is related to collagen production, an essential protein for tissue repair, especially ligaments and tendons. "People with certain variants in the COL1A1 gene may experience slower recovery after physical activities or prolonged stress and have a greater tendency to get injured,” comments the specialist. This means that, by the end of the year, muscle pain and accumulated fatigue may be due to a reduced capacity to recover quickly.
With this genetic information, it is possible to adjust the type of physical activity or rest times to maximize recovery and avoid injuries. "Knowing that your body needs more time to repair tissue allows you to plan workouts and reduce intensity or incorporate more rest days,” adds Turjanski.
Strategies to prevent exhaustion
In addition to diet and rest, managing physical stress is crucial to avoid exhaustion at the end of the year. Genes also play a role in how we respond to chronic stress, which can drain our energy reserves. Variants in genes like ACTN3, which influences the composition of our muscle fibers, can affect our ability to perform effective exercises. "Some people have a greater predisposition to develop fast-twitch muscle fibers, allowing them to perform high-intensity exercises more effectively. However, if not managed properly, these demands can lead to greater fatigue,” comments the expert.
In this sense, it is important to obtain recommendations on how to manage stress based on genetics, to regulate energy levels, and to understand how the body reacts to certain stimuli, in order to implement effective strategies that align with the genetic profile, thus avoiding reaching the limit of exhaustion, with long-term consequences.
The key to sustained energy
With the right tools and a deep understanding of the body, it is possible to adjust your lifestyle to arrive with renewed energy in the last weeks of the year. "Genetics provides us with a roadmap to better understand how to manage our health and well-being. It’s not just about what we eat or how we train, but about adapting these habits to what our body really needs,” concludes Turjanski.