It’s easy to ignore feeling a little sluggish and lacking in energy if you’re otherwise completely healthy. Often we pass this off as a by-product of our busy lifestyle and get on with things only to find as the weeks roll by that this the lack of energy persists.
However, the truth is that acknowledging these feelings and making a few simple changes to your diet can give you more energy to do the things you love.
We spoke to Wagner Products Naturopath Amber Foley about how we can boost our energy naturally.
RESCU: What sort of foods should we be eating for maximum energy?
Amber Foley: Carbohydrates are the best energy source for our bodies but not all carbohydrates are the same. Whole-grained complex carbohydrates are best as they provide slow burning energy to the body while also containing other important ingredients such as B vitamins and minerals. Brown rice, whole-grained and multi-grained bread, wholemeal pasta and pulses such as kidney beans, chickpeas and lentils are great choices for slow burning, healthy energy levels.
RESCU: Are there any supplements we should take to increase our energy levels? If so, how often can we take them?
Amber Foley: A B-complex vitamin is a great idea as it ensures our body knows how to extract energy from the foods we eat. Magnesium is also an extremely beneficial nutrient as it encourages the health of muscles (including the heart) as well as helping our nervous system. Often modern diets are deficient in Magnesium due to the heavy processing that occurs during food manufacture and production (a good example of this is the removal of Magnesium from flour when it is milled and made into white flour, which in turn goes into bread, cakes and snack foods).
RESCU: We hear a lot of complaints from people who can’t get to sleep despite feeling exhausted. Are there any foods we should avoid if we’re having trouble sleeping? Or any foods that would help us sleep?
Amber Foley: The biggest enemies to sleep are foods that cause our bodies to feel awake. The most obvious example is any food that contains caffeine. Be it coffee, soft drinks, chocolate or even for some people a simple cup of tea, caffeine can make you feel wakeful as it stays in your body for at least 16 hours following its consumption.
Eating high sugar foods or any food an hour before bed can also be a big no-no. Your digestive system is designed to shut down as you sleep, so if you fill it with food it works to keep the body awake until the job of digestion is done.
Warming and comforting foods often help to initiate sleep as do foods that are calming to the body.
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A great example of a good, easily digested before bed snack that also helps the body stay calm is a banana. It helps the body produce Trytophan, a key ingredient necessary for the production of happy hormone Serotonin, which will help to calm you and support sleep.
Magnesium is also a nutrient that either in food or supplemental form is beneficial before bed as it supports muscle relaxation, whilst also encouraging a relaxed nervous system.
RESCU: Mental alertness tends to wane at around 3.30pm and productivity drops. Is there anything we can do to stop this afternoon slump?
Amber Foley: How you fuel your body during the day has a great impact on how you feel.
A lunch time meal filled with protein and fibre is a great idea, as it slows the passage of energy into the body, allowing it to release over time rather than straight away (which is often what leads to those afternoon slumps). Sometimes a good lunch is as simple as a wholegrain chicken and salad sandwich, followed by a hand full of almonds.
Also remember to hydrate, as proper hydration helps supply your brain with adequate hydration and oxygen, both which allows greater concentration and clarity of thought.
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