Everyday energy

HEALTH:

We all know that exercise improves your health and your physique, but it also benefits your energy levels and mood.

If you have trouble getting out of bed in the morning and find yourself flagging throughout the day, try the following tips to help you to remain energised.

EXERCISE:

1Research confirms that regular exercise gives you more energy, so always try to fit in some physical activity. Any kind of brisk movement will do; even walking the dog, doing the hoovering or working on your garden.

Get it done early in the day and your levels of the hormone melatonin will be higher at night, helping you to sleep better and feel more refreshed and alert the following day.

NUTRITION:

Although they provide a burst of short-lived fuel, refined carbohydrates will ultimately leave you feeling sluggish and tired after eating.

The trick for staying alert is to opt for nutrient-rich, wholegrain carbohydrates, paired with a source of protein. This combination releases energy more slowly and give you a gradual boost of long-lasting energy.

© Sarah West Nutrition

Sugar hit

HEALTH:

The more sugar you consume, the greater the rise in blood sugar and consequently in insulin levels within the body.

Insulin not only converts sugar into an instant energy source, it also encourages the storage of fat. Keeping your blood sugar levels stable is therefore one of the most important factors in sustaining your energy levels and maintaining a healthy weight.

EXERCISE:

Research has shown that long-term, regular exercise can significantly improve the body’s ability to control fluctuating blood sugar levels.

During strenuous activity your body transports any available sugar directly to your muscles, thus helping to reduce excess sugar within the bloodstream (and preventing it from being stored as fat).

NUTRITION:

Try swapping white bread, white rice, white pasta and sugary cereals for nutrient-dense wholegrain alternatives which take longer to digest.

These foods release their sugar more slowly into your bloodstream, helping to reduce rapid insulin release and keep your energy levels and hunger under control.

 

© Sarah West Nutrition