Now’s the time to throw off the sluggishness left
by festive overindulgence and lift your energy levels for the
warmer days that must surely be ahead. A good place to start is by
cutting down on sugary or refined (white flour) carbohydrates in
favour of the whole, unprocessed types such as pulses, oats,
whole-wheat pasta, brown rice and coarse-textured bread with
visible grains. These have a low glycaemic index which can help to
keep your blood sugar, and therefore energy levels, more stable (as
an added bonus, they are also good at curbing hunger if you have a
few pounds to lose after Christmas). They are also higher in B
vitamins and fibre which help in energy release and improving
digestive sluggishness.
If you’re feeling tired and stressed, topping up your
magnesium intake could also help, but this is easier said than done
through dietary means alone. Though small amounts of
magnesium - involved in energy release and in the health of
the nervous system - are found in a wide selection of foods
from dairy products and grains to meat and green veg, there are few
star sources. As a result, supplementing with the mineral can often
be the most sensible course of action to ensure you get enough.
Some people combine taking magnesium with a multivitamin and
co-enzyme Q and anecdotally report having noticeably higher energy
levels.
At this time of year, when it’s common to be mentally low,
it could also pay to eat more oily fish. Though the omega 3 fatty
acids are more commonly known for their cardiovascular benefits,
emerging research seems to suggest they might also help to improve
mood (in one study, reported in the journal, Archives of General
Psychiatry, the risk of depression amongst a Finnish group was
significantly lower in frequent fish consumers than those who
rarely indulged). To get your weekly quota, eat one or two portions
per week of fish such as salmon, sardines or mackerel, but if you
don’t like the taste, supplement with a flavoured cod liver
oil or concentrated fish oil capsules.
Last but not least, don’t forget the potential of humble
fruits and vegetables to boost vitality. The vitamins and
phytochemicals they contain play an important role in keeping the
immune system healthy, which can indirectly boost energy through
preventing the types of niggling colds and infections that drag us
down. Eating more veggies will also crowd out other less nutritious
foods, helping you to better general health and a smaller
waistline.
FIVE SUPER ENERGY BOOSTERS
- SESAME SEEDS: A rich provider of magnesium and
iron which can both help boost vitality levels.
- SPINACH: Good source of iron and folic acid to
help prevent energy-draining anaemia.
- SARDINES: Also a good source of blood-building
iron, plus omega 3s, which may help stabilise mood.
- BANANAS: A portable carbohydrate-rich energy
snack and high in potassium to help keep blood pressure
healthy.
- SWEET POTATOES: Slower-releasing than ordinary
potatoes (for more sustained energy), plus rich in beta carotene,
important for immune response.
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