Get set, energise!
HAS your ‘get-up- and-go’ got up and gone? Here’s our guide to maximising your energy so you stay firing on all cylinders all day – without Red Bull! “The more times you wake then snooze, the more confused your body gets, resulting in a bad mood and low energy,” warns Julie Montagu, author of Recharge: A Year of Self-care to Focus on You (Piatkus, £12.99).
Place the alarm out of reach so you have to get out of bed to turn it off then open your curtains.
“Stretching your entire body as soon as you wake up is a great way to get the blood flowing and release some feel-good endorphins,” says Julie.
Even better, try a few yoga moves: “This helps to prepare your mind and body for the day ahead,” says Frida Harju-westman, in-house nutritionist at health app, Lifesum (www.lifesum.com).
“Your body has been through an eight-hour fast and is dehydrated,” says Sarah Jones, lifestyle and holistic expert at sarahjonesuk.com.
“Drink at least 300ml of water and you’ll feel the difference right away.” A study from Amsterdam showed that a blast of cold water in the morning was linked to fewer sick days and higher energy levels. New research by the University of Reading found that eating fresh mixed berries in the morning can improve concentration for up to six hours. “A mixture of strawberries, raspberries, blueberries and blackberries will help to improve cognitive function,” says Dr Emma Derbyshire, a leading public health nutritionist.
“Hunching adversely affects digestion and breathing, reducing energy and promoting muscle tension,” warns Alison Cullen, health advisor at A. Vogel (www.avogel.co.uk). “Endless caffeinated drinks block the absorption of iron and potassium and drain magnesium, affecting mood and energy,” warns Alison.
“Opt for high protein, low fat options,” suggests Dr Derbyshire. “Fat takes a lot of work for the body to absorb while protein is easily digested supplying energy for hours.”
Avocado and poached eggs on wholegrain bread is a great combo.
A power walk will fight fatigue. According to one six-month study, women who walked briskly for 10 minutes a day had 18% more energy than their sedentary peers.
Cosmetic surgeon, Dr Rita Rakus (www.drritarakus.com) says: “There’s a link between how you feel and how you look. Simple actions such as applying lipstick can boost your energy.”
“Lie on the floor with a couple of paperback books under your head, bend your knees with your feet flat about shoulder-width apart and concentrate on how your body is making contact with the floor,” advises Ilia Daoussi from The Society of Teachers of the Alexander Technique. (Visit www.alexandertechnique.co. uk for details). It’ll help to reboot you.
Mixed nuts (such as cashews, Brazils, almonds, hazelnuts and pecans) are a good source of protein, fats and magnesium to regulate blood sugar levels and keep energy levels in balance, says Dr Derbyshire.
A new study has found that ginger can increase the production of muscle mitochondria which break down fuel from carbs, fats and proteins to create energy. (Try Natur Boutique ginger tea from www. fitoco.com/£2.99).
Lemon, peppermint and rosemary scents are the most stimulating, according to the US National Sleep Foundation.
Try to make meals from scratch to maximise nutrients. Lean beef casserole served with wholegrain rice is a perfect dinner, says Dr Derbyshire.
“The lean beef provides iron which is well absorbed by the body and can help to combat fatigue while whole-grain rice is a source of energy.” Watching a live theatre performance can stimulate your cardiovascular system to the same extent as doing 28 minutes of healthy cardio exercise, according to a new study.
A hot malt-based milk drink will provide calcium and tryptophan helping you unwind before bedtime. Sleep therapist and physiologist, Dr Nerina Ramlakhan says: “Kneel on the floor with knees shoulder-width apart and sit on your heels. Lift your chest up just enough so that you’re not slouching and your spine is straightened.
“Place both splayed palms on top of your knees and inhale deeply through your nose. Now open your mouth as wide as possible, stretch your tongue out and curl its tip downwards towards your chin. Open your eyes wide and look upwards. Hold this position and exhale slowly through your mouth. Feel the air pass over the back of the throat and make a distinct “haaaa” sound as you exhale. Then repeat.”
A study showed that a blast of cold water in the morning was linked to fewer sick days and more energy
“Blue light replicates the sunlight that keeps us alert and really confuses your internal body clock,” warns sleep expert, Dr Guy Meadows. Alison advises: “Sleep isn’t bankable, so you can’t just catch up at the weekend.”