Eating And Living For Sustained Energy

Are you feeling tired? Are your energy levels all over the place? Do you regularly suffer from the 3 pm slump? It's time to create sustained energy for your body and brain: feel well, be focused and happy! Discover which vitamins and minerals will ultimately assist you in reducing the cravings that lead to energy peaks and throughs! You will also learn about small adjustments to your lifestyle that will make a massive difference to your wellbeing. Eat well, live well and be well!

Transcript

Hello and welcome.

Today I share with you how your foods can support your energy levels.

And this is not only about your physical energy,

But also your brain energy.

Like with all of my talks on Insight Timer,

It might be helpful to have a pen and paper so you can make some notes.

I fully understand that there are sometimes situations where the circumstances seem overwhelming and you feel that you can't control your wellbeing.

But I'd like to show you the scientifically proven easy steps you can take,

Which will make a real difference.

So why are we looking into nutrition and lifestyle?

Your body and brain run on good fuels.

In the same way you fill up your car with the right fuel,

You should support your body.

Vitamins,

Minerals,

Activity and rest,

All of them play a role in your energy balance.

Let's start with carbohydrates.

Most of us have a bit of a love-hate relationship with carbs.

We love them because they are convenient and yummy,

But we have been told for years that they are bad for us and we're gaining weight.

Let's look at them from an energy perspective.

Your energy levels are closely linked to your blood sugar levels and they are affected by the carbohydrates you eat.

It's very important to know that carbohydrates are your main source of energy and that's the energy for your body as well as your brain.

So you need carbs to run for the bus,

Play with the children or if you finish an important report for work.

What happens in your body?

If you eat foods that contain carbohydrates,

That can be a piece of toast,

A few sweets,

An apple or even some broccoli.

Your body breaks them down into sugar.

That enters the blood and provides energy.

In order to release or store this energy,

Insulin is being produced.

And this is where the quality of your carbohydrates comes in.

If you eat a so-called fast-releasing carbohydrate,

Sugar,

Baked goods,

Fizzy drinks,

White rice or pasta,

Even some fruit juice,

These foods are being metabolized very quickly and cause your blood sugar to rise quickly and fall quickly.

Eating slow-releasing carbohydrates will lead to a slower metabolism.

Those help your energy levels remain elevated but without the peaks and troughs.

So the two best strategies for more energy in terms of carbohydrates is reducing the sugar and increasing the fiber in your diet.

Yes,

Your brain runs on glucose,

Which is a sugar.

But before you wander to the biscuit plate,

Let me explain.

Your brain benefits from a constant flow of energy.

That comes from the slow-releasing carbohydrates,

Which are high in fiber.

That slows down the absorption and keeps your energy levels even,

Which is exactly what we're trying to achieve.

Best sources of slow-releasing carbohydrates are whole fruit and vegetables,

Nuts and seeds,

Whole grains,

All pulses and oats.

Reducing your sugar and increasing your fiber will definitely help keeping your energy levels even.

It keeps you concentrating for longer and protects you from the three o'clock slump.

If you need more reasons to eat fiber,

It can lower your cholesterol levels and it decreases your risk of developing cardiovascular diseases.

So all-round really good news.

But there are more ideas for better energy.

You may like the next one.

Because you can use caffeine to your advantage.

Caffeine does help increase alertness.

So having a cup of coffee can help sharpen your mind.

But,

And there's a big but,

Be careful.

To get the energizing effects of caffeine,

You have to use it carefully.

Don't drink more than two or three cups per day.

Your body gets used to caffeine and the more you drink,

The less effect you will see.

And caffeine can remain in your system for up to eight hours.

So it can disrupt your sleep.

If you're struggling with your sleep,

I would stop drinking coffee after two in the afternoon or use decaffeinated versions later in the day.

At the same time,

Try and drink more water.

If your body is short of fluids,

One of the first signs is a feeling of fatigue.

Almost all of my clients do not drink enough.

Remind yourself to drink more and create habits around your fluid intake.

Have a bottle of water on your desk or somewhere in your house where you walk past regularly and take a sip every now and then.

Depending on your activity levels,

You should drink between one and two litres of water every day.

Add some fruit or a bit of lemon juice for added flavour.

And if you really don't like plain water,

You can eat your water by choosing fruit and vegetables with high water content.

There are also a number of nutrients that play a role in your energy levels.

Let's have a look at them and where you can find them.

The first one is vitamin B12.

It's necessary for cells to produce energy.

B12 is responsible for forming red blood cells.

They transport oxygen in the blood throughout the body.

Once the oxygen arrives to your body cells,

It's utilised for energy production.

Vitamin B12 also plays an important role in brain function.

According to studies,

A lack of B12 in your diet increases the risk of fatigue or weakness.

You may have heard that vegetarians and vegans are likely to be low on B12.

It can only be found in animal products like fish,

Meat,

Eggs and dairy and in also some fortified foods like plant milks.

Older adults or people with digestive disorders like IBS for example,

They are also at risk for a deficiency because they are less capable of absorbing the B12 they consume.

Try and include lean meat,

All fish,

Eggs and dairy into your diet to ensure an adequate intake.

A supplement can help if you are vegan,

If you are over 60 or suffer from IBS.

The next one on my list is magnesium.

Magnesium promotes better sleep.

It's also one of the most abundant minerals in the body required for more than 300 different biomedical reactions,

Including muscle and nerve function,

Blood glucose control and energy production.

Magnesium has shown to improve symptoms of insomnia.

If you don't sleep well and this is contributing to your fatigue,

Try increasing your magnesium intake to improve your sleep quality and help you feel more rested.

You can find magnesium in almonds and cashews,

They make a great snack.

Avocados are lovely in a salad,

Chickpeas and spinach make great curries or sandwich filling.

Add some pumpkin or flax seeds as a snack and you're good to go with your magnesium intake for the day.

What about iron?

Iron is an essential mineral that helps oxygen circulate throughout the body.

It's also necessary for the body's cells to function and develop properly.

Iron deficiency is the primary cause of anemia which can impair cognitive abilities,

Decrease immunity and negatively impact work performance and energy levels.

Meat and seafood are excellent sources of dietary iron.

If you're vegetarian,

Then nuts,

Beans,

Lentils and spinach,

They're all good foods to get your iron but your body will also appreciate if you add some vitamin C in foods like red peppers,

Kiwi fruit or cauliflower to help its absorption.

Last but not least,

Let's quickly have a look at your lifestyle.

Move your body.

When it comes to energy boosters,

Exercise is an old favourite.

It increases endorphins and studies suggest that about 20 minutes per day is enough to make you feel better.

Exercise is obviously very individual.

Know your limits and do what you can.

And exercising can be anything from going for a run to a gym session or playing with the children.

I always say,

Whatever you do at the moment,

Just do a little bit more.

Little things like standing up when having a phone call or if you are back in the office,

Use the printer on the second floor and run up the stairs on occasion.

Everything counts.

Plus,

Exercise promotes the growth of those parts in the brain that help you deal with stress.

The more active you are,

The quicker you are able to shake off your stress.

Try and reduce your alcohol intake.

If you like to have more energy and support your mental and physical health,

Alcohol is definitely not helpful.

It makes you feel drowsy and it rises level of the stress hormone epinephrine,

Which makes you feel even more stressed and plays havoc with your energy levels.

So let's have a quick recap of the ideas you can try.

Start with foods.

Get your vitamin B12,

Magnesium and iron regularly.

Green leafy vegetables,

Lean meat,

Fish,

Almonds and cashew nuts.

Be active,

Whatever that means for you.

Everything counts,

But it should challenge you a little bit.

Walking,

Yoga,

A class at the gym,

Dance around the kitchen.

Get away from the laptop and get your heart rate up.

And reduce your sugar and increase your fiber.

Focus on the slow releasing carbohydrates to really support the energy levels of your body and brain.

Create habits,

Maybe even a reminder in your calendar.

Place a bottle of water on your desk and have a sip every time you put the phone down.

Make your lunchtime walk more mindful.

Leave the phone at home and just feel your feet on the ground,

The air in your lungs,

The colors of the season.

Find your own routines.

Of all of the things I've introduced today,

Find three or four ideas that suit your life.

Make them work and I promise you will make a difference to your energy levels.

That was it from me.

Thank you very much for your time today.

I hope you enjoyed this and found it useful and I'll speak to you soon.

Reviews

These are very valuable short bites of practical wisdom. Thank you. 😊

An easy to understand and quite comprehensive presentation. I will keep 3 things in mind to follow in my life.