5 Small Changes to Boost Energy Levels W

Feeling tired and lethargic as we head into Autumn? Here’s how to revive your get up and go… e need energy for everything we do, from physical activities (such as walking or playing sports), to thinking and storing memories, as well as overcoming emotiona

Choose good carbs To keep energy levels up, at least half of your calorie intake should come from carbohydrates. “Eating carbs improves the ability of the amino acid tryptophan to get into the brain, which in turn stimulates serotonin, the feel-good brain chemical,” explains Head of Nutrition for Healthspan, Robert Hobson. But steer clear of the refined type found in biscuits, cakes and sweets. Instead try to include at least one portion of complex carbohydrates (whole wheat pasta, wholegrain bread etc) at every meal. Complex carbs help to ensure a steady flow of glucose (the brain’s main fuel) to the brain. Go bananas Bananas are the classic energy-boosting snack because they are one of the few carbohydraterich fruits. Just one of our bendy friends will also provide you with 10% of the RDA of magnesium and 14% of vitamin B6. These nutrients are key to help reduce tiredness and fatigue. Many vitamins and minerals are important for energy production and the reduction of tiredness and fatigue, including folate, iron, magnesium, vitamins B3, B5, B12, B6 and vitamin C, so it’s important to obtain these from a healthy diet. If you know your diet is not as good as it should be, due to cutting back on food to lose weight, skipping meals due to time pressures, or avoiding certain foods due to dislikes or intolerances, consider whether or not you need a multivitamin and mineral supplement. Stay hydrated Being even mildly dehydrated can lead to reduced energy. It’s fine when you’re young and healthy to rely on your sense of thirst to tell you when you need to drink, but as we get older it can be less reliable. Checking the colour of your urine may be better measure — a pale straw colour indicates that you’re optimally hydrated. Most people can achieve this by drinking 6-8 cups or glasses of fluid daily, which can include juices, tea and coffee, but excludes alcoholic drinks. Check your immunity If you’ve been struck down by a cold or flu, the acute symptoms may resolve but full energy recovery may take a while. Fighting infection drains the body of energy and it’s not uncommon for someone to feel fatigued for months after suffering a bout of flu. Help to support your immune system, ensure that you get enough sleep, drink enough water, eat a healthy diet, as well as avoid smoking and take regular exercise. You may also want to consider taking vitamin C and D supplements during the winter. Read the product information leaflet Certain medications can have unwanted side effects, which can impact on energy reserves leading to muscle aches and pains. Potential side effects are listed in the product information leaflet that comes with medicines, however, one in four people fail to read this before taking a new medication. But, there are other ways to support your energy and supplementing may help here. Healthspan’s Ubiquinol contains coenzyme Q10, which plays an important role in energy production in cells, plus vitamin B1 (thiamin) which is vital for heart health and for energy production to reduce fatigue.