3 Steps to MORE EN­ERGY

Recharge and re­new with our easy-to-fol­low ideas.

Simply Her (Singapore) - - Life Made Easy Health -

#1 EAT FOR EN­ERGY

The more en­ergy you have, the more you can do and the hap­pier you feel. Un­for­tu­nately, not hav­ing enough en­ergy is all too com­mon. The last thing you need in an al­ready busy life is an over-de­mand­ing diet and ex­er­cise sched­ule, so just fo­cus on three key ar­eas – eat­ing, ex­er­cise and sleep. Car­bo­hy­drates, fat and pro­tein are stored in the liver and mus­cles in the form of glyco­gen. If you eat the wrong foods, or eat too much or too lit­tle of var­i­ous foods, you may de­plete your body of glyco­gen, n, and your phys­i­cal and men­tal per­for­mance will suf­fer.

For a healthy im­mune sys­tem, mus­cles and nerves – all im­por­tant for en­ergy – you need: vitamin B12 (found in meat, fish, eggs and dairy prod­ucts), folic acid (whole­grain ce­re­als, liver, dark green leafy veg­eta­bles and nuts), vitamin C (cit­rus fruit and veg­eta­bles), vitamin E (nuts, eggs), mag­ne­sium (pasta, dried fruit) and potas­sium (bananas, car­rots, broc­coli). >> EN­ERGY IN A GLASS Make a de­li­cious fruit drink – the con­cen­trated vi­ta­mins and min­er­als in it will give you a nat­u­ral high. • Mix equal parts fresh pineap­ple juice and low-fat milk for a vitamin-packed smoothie. • Blend a ba­nana or any soft fruit, such as straw­ber­ries or peaches (tinned will do), with a third of a pint of milk and a tea­spoon of honey. >> BREAK­FAST BOOST­ERS For op­ti­mum en­ergy, start the day with a good break­fast. Peo­ple who eat healthily first thing tend to be more alert through­out the day, are slim­mer, con­sume less fat and have a higher vitamin in­take than those who don’t, ac­cord­ing to sev­eral stud­ies.

Dr Chris­tine Fenn de­scribes the ideal en­ergy break­fast in her book The En­ergy

Ad­van­tage. She says it should con­tain: tea – herbal, weak black or green; ei­ther food packed with car­bo­hy­drates, such as whole­meal toast spread with honey or food high in pro­tein, such as nat­u­ral yo­gurt and al­monds, or eggs.

#2 EX­ER­CISE EN­ERGY FOR

When you’re feel­ing tired, be­ing ac­tive may seem like the last thing you need, but ex­er­cise in­creases your en­ergy lev­els as well as helps you re­lax and cope bet­ter with stress. It also strength­ens the bones, tones the mus­cles, oxy­genates the blood and raises lev­els of en­dor­phins, the body’s feel-good hor­mones – all of which will help you to achieve more in the day and feel less tired.

The key, ac­cord­ing to phys­i­ol­o­gist Di Swan­son, is not how hard you ex­er­cise, but how of­ten. She rec­om­mends half an hour of mod­er­ate-in­ten­sity ac­tiv­ity a day – that can be a full half-hour, two 15-minute ses­sions or three 10-minute bouts. “Ex­er­cise must be in­tense enough to make you warm and breathe more heav­ily than usual,” she says.

#3 SLEEP FOR EN­ERGY

You will never en­joy your max­i­mum en­ergy po­ten­tial if you don’t have enough sleep. Sleep al­lows your mind and body to rest, heal and re­new – and a lack of it makes you ir­ri­ta­ble, low­ers your con­cen­tra­tion, af­fects your mem­ory and can even cause de­pres­sion. • At least one night a week, go to bed re­ally early and get a full night’s sleep – this will prove enor­mously restora­tive and make up for a cou­ple of short nights in one go. • Take “power naps”. Even 10 min­utes with your eyes closed can help re­fresh you. • Take turns with Hubby to have a lie-in on al­ter­nate days at the weekend – for ex­am­ple, you on Satur­day morn­ing, him on Sun­day morn­ing.

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SMART SNACK­ING Eat small amounts of whole­foods of­ten to keep your en­ergy up, says nu­tri­tion­ist Maryon Stewart. “You need to eat reg­u­larly to main­tain lev­els of glu­cose in the blood, as glu­cose is your body’s main source of en­ergy.” Try sun­flower seeds, un­salted nuts or rye crack­ers with peanut but­ter for a sus­tained rise in blood glu­cose through the day.

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