Eight great tips for more energy
Healthy food, good exercise, doing something nice with friends – that gives us energy. We usually manage to do nice things with friends … but what about the rest?
Exercising and healthy eating give you more energy to do nice things with. These tips will ensure that you are soon feeling good again!
1. Fully fit with omega-3
Omega-3 fatty acids from fish are a great source of energy. They contain EPA and DHA, important nutrients that are good for the heart. So don’t hesitate to eat an extra fillet or a large portion of prawns. Not keen? Omega-3 in capsules can offer a solution. Plant-based omega-3 isn’t a good idea: it consists of alpha linoleic acid and our bodies are unable to convert that into EPA and DHA. Omega-6 isn’t required either, we consume plenty of that in food.
2. Eat good carbohydrates
We eat mountains of carbohydrates in the form of bread, potatoes and pasta products. These fattening foods are full of refined sugars and we eat them throughout the day. Changing to healthier carbohydrates can help and there is a huge choice on offer: dark leafy vegetables, carrots, pepper, mushrooms, mango, nuts, kernels, seeds, olives… They are packed full of vitamins, for an even greater energetic feeling.
3. Remember magnesium
As far as energy is concerned, you rarely hear anything about magnesium. Even so, it is an essential mineral for the energy that we need. Rich sources of magnesium are cacao, bitter chocolate, shellfish, prawns, nuts and banana. So there is plenty to enjoy, even if you are being a little more careful with what you eat.
4. Natural, fresh and organic
Fresh and organic vegetables give you more energy. That is because organic vegetables contain much more magnesium and B vitamins. B vitamins release energy from the food. The effort that you put into healthy shopping, cooking and eating translates into a healthy body. And that gives you a good feeling!
5. Simplicity is waiting to happen
Convenience food: ready quickly and it tastes pretty good too. But it doesn’t give you any energy. It contains high levels of salt and you would need a magnifying glass to find the overcooked vegetables. A meal like this costs more energy than it provides. Why not force your own hand and stop buying convenience foods. Or read a cookery book containing healthy recipes. Something a bit different, but almost just as easy!
6. Beat the energy guzzlers
Stress is the biggest energy guzzler. Others are over-eating, smoking, drinking, negative thoughts, disinclination and disturbed sleep. We need a little bit of stress, otherwise we wouldn’t get out of bed. But do yourself a favour: say ‘no’ more often. Open a book about mindfulness and forget about that Excel spreadsheet. Once the stress barometer falls you will beat the energy guzzlers.
7. Exercise because you can
Change is difficult, particularly from the sofa. So go and exercise. It doesn’t have to be at the top level; even walking and light yoga can do a lot for you. Plus, during exercise, your body generates endorphins, even if you walk up the stairs. Endorphins are natural analgesics that give you a feeling of well-being. The “happiness hormone” serotonin is also released during exercise. So once you have started it can only get more enjoyable. If you want to get off the sofa today, read this.
8. Go in search of the sunshine
When the weather is fine, every bit of exposed skin generates vitamin D. There is nothing better to build up resistance, flexible muscles, strong bones and even strong teeth. Vitamin D also plays a role in cell renewal in the body – so it really is a rejuvenating vitamin. Unfortunately, the sunny days that we have here can often be counted on one hand … So take additional vitamin D every day. It is usually needed and you can’t ignore it.