7 steps to get more energy
Feeling as if someone has hit your dimmer switch? These seven simple questions can help you pinpoint what’s really making you tired
Take our quiz to find out how you can boost your mojo
1 ARE YOU DEHYDRATED?
If you feel thirsty, you’re already likely to be a little bit dehydrated — and this may make you sluggish, a study in the Journal Of Nutrition found. So is there a guide to the how-much-water-should-i-drink puzzle? ‘Fluid requirements depend on age, body size, environment and activity level. While most experts recommend drinking according to thirst, our thirst sensation diminishes as we get older,’ explains Anita Bean, nutritionist and author of The Runner’s Cookbook. ‘One simple way to tell whether you’re drinking enough is by checking the colour, volume and odour of your urine. Aim for a pale straw colour; anything darker suggests under-hydration.’
2 DO YOU EAT TOO MUCH SUGAR? THIS COULD EXPLAIN WHY YOU’RE FLAGGING
Free sugars (sugar added to food or drink or that is already in honey, syrup and fruit juice) move into the bloodstream faster than the naturally occurring type found in whole fruit and veg or milk. Your body responds by firing out insulin, leading to a rapid drop in bloodsugar levels and that I’ve-hit-a-brick-wall feeling – ugh.
ARTIFICIAL SWEETENERS AREN’T INNOCENT
Research shows aspartame may lower levels of serotonin, a neurotransmitter related to mood, which can lead to low energy.
YOU’RE SUGAR SAVVY!
But do check labels for other names the sweet stuff goes by: maltose, molasses, dextrose, cane sugar, honey, fructose, sucrose, glucose and anything with the word ‘syrup’. Aim to limit foods where any of the above appear in the first three ingredients listed.
Bottom line: read labels to make sure you’re taking in no more than 6 teaspoons, 7 sugar cubes, or 30 grams of sugar a day.
3 SHOULD YOU SPEND LESS TIME ON THE COUCH?
Regular physical activity helps ward off the sleepies. Find out if your fitness needs a boost
TAKE THE TEST
Press ‘play’ on an upbeat song. Dance (really dance, not just a shuffle), while belting out the lyrics. How easy was it to sing along?
YOUR SCORE
● PIECE OF CAKE! Keep it up – your usual exercise routine is working.
● I WAS OUT OF BREATH AND MISSED A FEW WORDS. You could inch up the intensity of your sessions. Push yourself so that you’re breaking a sweat but aren’t completely out of breath.
● I COULDN’T GET THROUGH THE SONG. You need more exercise. Aim for 30 minutes of brisk walking a day (or two 15-minute sessions if that’s easier to fit in).
4 WHAT’S YOUR SLEEP SWEET SPOT?
How many hours do you need to feel great? Subtract 7½ hours from when your alarm is set to go off, and go to bed at this time. Keep it up for a week, tracking when – and how – you wake up.
YOUR RESULT
● YOUR ALARM USUALLY WAKES
YOU UP. You need more sleep. Go to bed 15 minutes earlier each night until you wake up just before your alarm.
● YOU WAKE UP A FEW MINUTES BEFORE THE ALARM TIME.
Congratulations! You’ve found your ideal bedtime.
● YOU WAKE UP LONG BEFORE
YOUR ALARM. You may feel more energised with fewer than 7½ hours of sleep. Go to bed 15 minutes later until your wake-up time just beats the alarm.
5 ARE YOU EATING FOR ENERGY?
Quick, think of a meal you typically eat for lunch or dinner. Which food groups does it include?
Complex carbs Lean protein
Vegetables and fruits Healthy fats
YOUR SCORE
Unless you ticked off all four, you’re missing out on key nutrients that stoke energy. This sample meal has the building blocks you need; use it as a guide to put together your own fuel-up plates.
● CARBS
Baked sweet potato, 125g
OR CHOOSE
● Wild rice pilaf, 1½ cups
● Wholegrain bread, 1 slice
● Oatmeal, ⅓ cup (before cooking)
● PROTEIN
Baked wild salmon, 125g (the size of a chequebook)
OR CHOOSE
● Lean meat, 125g
● Cooked beans, ¾ cup
● 1 large egg and 2 egg whites, scrambled
● VEG AND FRUIT
Sautéed spinach, 1 cup
OR CHOOSE
● Dark green salad (like rocket or kale), 2 cups
● Steamed broccoli, 1 cup
● Fruit salad, 1 cup FAT
● Pesto, 1½tbsp
OR CHOOSE
● Olive oil, 1tbsp
● ¼ medium avocado
● Nut butter, 1tbsp 6 DO YOUR FRIENDS OVERLOAD YOU?
In life, there are the friends who lift us up (a wineglass-half-full friend) and those who, well, don’t (the can-you-look-after-mykids-again neighbour). Trouble is, when you’re close to someone, it can be tricky to realise if she (or he) drains you. Put the people in your life to the test with this quiz.
NOW COUNT UP THE POINTS
● 11 OR MORE Your bond seems to be happy, healthy, and honest – love this friend!
● 7 TO 10 The two of you aren’t Titanic-level doomed, but shorter stints of time together may be less draining.
● 4 TO 6 It’s hard to stay energised around those who make you feel uncomfortable or put-upon.
Ask yourself: is it time for some distance?
7 DO YOU GET ENOUGH IRON?
Healthy iron intake helps red blood cells transport energy-boosting oxygen throughout the body. If you’re missing out on the nutrient, you may feel flat-out exhausted.
Red meat, shellfish, dark leafy greens, beans and fortified grains are good sources of iron. How often do you eat one or more of these foods?
A Once a day B A few days a week C Rarely
YOUR SCORE
A WELL DONE, it sounds as if you’re getting enough.
B YOU COULD USE A BOOST. Tip: to get more out of vegetarian sources, pair with food or drinks high in vitamin C (such as citrus juice). C MAYBE HAVE A WORD WITH YOUR DOCTOR.
They may suggest an iron supplement if you’re not getting enough of this mineral through food.