Our energy levels can sometimes feel like a roller-coaster, especially at this time time of year. Here are our 6 top tips to help you maintain more energy to do the things you love:
Our energy levels can sometimes feel like a roller-coaster, especially at this time time of year. Here are our 6 top tips to help you maintain more energy to do the things you love:
1. East foods rich in iron
We all need iron for the production of energy from glucose, essential fuel for the brain and body. Maximise your intake of iron-rich foods including lean red meat, eggs, fish, chicken, wholegrain cereals and breads, nuts, green leafy veg, legumes and seeds.
2. Increase your B vitamins
B vitamins play a crucial role in fuelling the body with carbohydrates, proteins and fats. The best sources of vitamin B-rich foods are often also rich in iron and include wholegrain cereals, meat, poultry, salmon, eggs, milk and green leafy vegetables. You may also need to top up with a B-complex multivitamin daily.
3. Increase your magnesium intake
Magnesium is considered the anti-stress nutrient and occurs abundantly in unprocessed, natural foods. The best sources include tofu, legumes, nuts, seeds, wholegrains and green leafy vegetables such as spinach. Avoid overcooking as this will minimise magnesium loss.
4. Choose complex carbs
These will help keep blood sugar and energy levels stable. Make good choices with wholegrain breads and pasta, whole oats and muesli, brown rice, quinoa, buckwheat and root vegetables (e.g. beetroot, pumpkin and sweet potato).
5. Get enough sleep
Seven to eight hours of sleep is ideal to maintain good health and vitality. Sleep is when cells produce and release proteins essential for growth and tissue repair. As we’ve all experienced, lack of sleep can cause poor concentration, mood swings and weaken our immune function.
6. Reduce caffeine
Caffeine stimulates the production of stress hormones, which gives you a temporary boost in energy, but can also contribute to anxiety, irritability, muscle tension, weakened immunity and insomnia. Cut back and replace that second coffee with antioxidant-rich herbal teas.