Do
you remember the days when you bounced out of bed in the mornings,
excited and energised? Have these been replaced with the desire for a
really good sleep in? Let's consider energy levels.
Can
you pinpoint the day you lost your energy? For many of us, loss of
energy is something that sneaks up on us. The sad thing is that we
actually get used to feeling low in energy and this becomes our new
“normal”.
Our
bodies are made up of trillions of cells. Within each of our cells
are very small things called mitochondria. Mitochondria are like
little batteries that provide energy for our whole body. These
mitochondria require several specific nutrients in order to produce
energy at an efficient rate. If any one of these nutrients is not
available, or if the mitochondria are damaged, the energy we have
available goes down.
What
you can do to help boost your energy? Let's start with the 4 basics;
o
Get adequate, regular and consistent amounts of sleep each night.
This sounds easy but as high as 1 in five people have problems with
sleeping. You are not alone but imagine the energy you will get with
improving your sleep routine.
o
Eat a healthy, well-balanced diet and drink plenty of water
throughout the day. This includes protein serves three times a day
and many handfuls of green leafy vegetables. Go low on the sugars
and complex carbohydrates.
o
Exercise regularly My regularly is ½ hour every day. Exercise at
your own level, vary it enough to keep yourself interested. I love
having exercise buddies to keep me accountable.
o
Learn better ways to relax. Make a list and incorporate something
into your routine every day.
o
Avoid too many stimulants such as caffeine, foods high in sugar and
alcohol. These are only short term fixes and don't solve the problem
long term.
For
some people, this may be enough to put the bounce back in their
step. Some people need a little bit more help.
We
know that our bodies use the fat and carbohydrates we eat to produce
energy. But how does this happen? Fat and carbohydrates cannot get
into the mitochondria by themselves. They need other nutrients to
open the gates for them, to allow them into the mitochondria where
they are turned into energy.
•
N-acetyl
carnitine is derived from amino acids, it acts like a shovel to
transport fat into the mitochondria, while lipoic acid opens the
gates for carbohydrates. As well as improving our energy, lipoic acid
is also useful for balancing blood sugar and can be helpful in
reducing cravings for sugary foods. Lipoic acid can be fornd in most
natural foods but is slightly higher in kidney, heart, liver,
spinach, broccoli and yeast extract.
•
CoQ10
is also vital for healthy energy production in our cells. This oil
like vitamin substance is present in most cells in our body. CoQ10
protects our mitochondria from day-to-day damage and acts like
insulation around an electrical wire. Without insulation around the
electrical wires in your house, energy does not reach its correct
destination, and we would have no electricity to run our lights,
fridges or computers! The same is true with CoQ10, if we do not have
enough to insulate our “wires” we don’t have enough energy to
function properly, and we feel tired.
•
Omega
3, or fish oils, are vital for keeping the membranes of our
mitochondria stable and healthy. If our omega 3 levels are too low,
the mitochondria can become damaged. Over time, this damage
accumulates and gradually we produce less and less energy, making us
feel gradually more and more tired. Over time this can make a big
difference to your energy levels.
Try
these four key nutrients as a fast and effective way of boosting your
energy. Sound easy? It is! They are available at your friendly
pharmacy. www.rosemarymanners.com.au
Please
don't forget to check with your health care practitioner if you are
on other medication or have any other health conditions that need
considering.
Otherwise
wear some orange, follow the guidelines and feel like Tigger.
R
