Exercise
Being active helps to produce energy. Even if you don’t train regularly, just a short walk every day can help to recharge your batteries.
Everyday Energy Boosters
Faster living, stressful jobs, unhealthy diet: these are just some of the factors that can affect your energy levels. In many cases, adequate vitamins and minerals can go a long way in picking you up and keeping you energised! Why are they so important?
- Vitamins and minerals are essential nutrients for the body. For example, vitamin C, magnesium and zinc are crucial for the body to function properly. Magnesium is used in around 300 biological reactions in muscles, the brain, bones and cells.
- Vitamins and minerals enable the body to produce energy, face the challenges of everyday life and maintain good health.
Nowadays there has been a significant increase in fast food chains and takeaway outlets. People choose fast and easy food without taking into account the nutritional value of these meals. This change in the way people eat may lead to an inadequate intake of vitamins and minerals. We know that eating fruits and vegetables can help you avoid vitamin and mineral deficiencies, but what exactly are good changes you can make to your diet to improve your intake?
The best way to boost your energy is by including fruits and vegetables with each meal.
- It is recommended that you have at least 5 servings of fruits and vegetables every day. They can be in different forms: raw or cooked, fresh or canned.
- Eat a variety of fruits and vegetables to be sure that you cover your needs. Different fruits and vegetables provide different sources of vitamins and minerals.
- It is advisable to pick seasonal fruits and vegetables. For example, oranges and kiwis are rich in vitamin C and vitamin B6. They play an important role in energy generation.
- Mushrooms, which can be served in many forms (as a starter, as a soup or as an ingredient in other dishes), are rich in B-group vitamins (B2, B3, B5 and B9).
- It is advisable to choose a fruit or vegetable as a starter, dessert or snack rather than foods full of added sugar.
- Be careful when preparing and cooking fruits and vegetables to preserve as many vitamins and minerals as possible. Some of them are sensitive to water (water soluble), heat or air, so it is recommended that you steam rather than boil them.
- When you feel you lack energy because you are not providing your body with enough vitamins and minerals, you can consider taking a vitamin and mineral supplement. Remember that any supplements you take should always accompany a varied, balanced diet and a healthy lifestyle.
There are also other ways of boosting your energy.
These involve changing your lifestyle, slowing down and living closer to nature.
Here are some more tips how to increase your energy levels:
Sleep well
Adults should have a minimum of 7 hours of sleep at night to feel rested and ready for the challenges of the next day.
Relax before bedtime
In order to get a good night’s sleep, it is recommended that you switch off your TV and mobile phone and do something relaxing before bedtime, like having a bath or reading.
Think positive
Research indicates that positive thoughts can make you happier and more content with yourself, giving you more energy for life’s challenges.
Get some sun in the winter
The sun is the best source of vitamin D. It is important to go outside for at least 30 minutes to an hour in winter because the natural light can help restore your energy levels. Make sure that you are sun safe!
Limit smoking and alcohol consumption
Smoking and drinking alcohol can contribute to vitamin deficiencies and negatively impact your physical and mental energy levels.
If you feel like you are often in need of an energy pick-me-up, it might be good to look at changing your lifestyle. A healthy diet rich in fruits and vegetables, proper hydration, exercise and good sleep are all important energy boosters that you can start implementing straight away. But if you feel unwell or lack energy over extended periods of time, it’s always a good idea to consult your doctor.
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