Tuesday, 19 May 2015

Feeling tired and looking for an energy booster? Here are 7.

We are six months into 2015 and fatigue might be setting in so where do we get an energy booster?

It is mostly believed that consuming energy drinks, taking vitamins supplements, detoxing or eating special foods mostly termed as superfoods will boost or help us to regain energy but these are not the best  ways to do so.

While manufacturers of energy drinks claim that energy drinks boost energy, what the consumer may not be told is the fact that  the energy drink is most likely to contain high amount of caffeine and sugar. Consuming more caffeine is associated with nervousness, abdominal pain, irritability, anxiety, stomach upsets and consuming high amount of sugar is mostly likely to lead to weight gain, which is a high risk factor for Type 2 Diabetes and heart diseases.

Also, eating variety of food will provide us with adequate nutrients and hence there be will no requirement for additional supplements unless recommended by a health professional. Additionally, there is no single food (superfood) that can provide our bodies, all the nutrients, it requires perhaps except breastmilk, which is meant for babies. Consequently, there is no need to eat high amounts of these "superfoods' but rather sticking to eating variety. Our bodies are constantly getting rid of toxins form our bodies through urine, sweat etc. hence there is no need for a special detox treatment.

So what then should be the best ways to regain energy and/or boost it? Here are tips to help you.

1. Eat a healthy diet, rich in fruits and vegetables, grains, cereals and other starchy foods. Also have some milk, other dairy products, meat and at least one portion of oily fish (salmon, tuna, mackerel) in the week. Cut down on foods high in sugar, fat and salt. An unhealthy diet is associated with weight gain, which can contributes to fatigue. Get tips to cut down on fat, sugar and salt.

2. Cut down on your alcohol consumption, if you drink. Alcohol especially when consumed in the evening can disturb your sleeping pattern, preventing you from having a good sleep and the result, fatigue. Get tips to cut down on alcohol here.

3. Become physically active and let it be regular. This will help you to maintain a good weight. An unhealthy weight can contribute to tiredness. Also staying active can also help you to sleep better. Get tips to stay active here.

4. Take breaks during task, take your leave at work as well as get more sleep. It is recommended that an individual 18+ years gets between 6 - 8 hours of sleep.

5. Organise your work and learn to manage your time very well to reduce the stress that arises from poor organisation and time management. Stress can contribute to fatigue.

6. Cut down on caffeine containing drinks especially energy drinks as explained above and drink more water instead. NB: Children are very sensitive to caffeine.

7. Contact your health professional to rule out any diseases as some conditions such as anaemia, thyroid problems, food intolerance, sleep apnoea, depression, diabetes etc. may contribute to tiredness.

Above Photo credit: www.health.com

Get more tips from the book, Become A Healthier You.

About contributor
Irene Danquah, ANutr holds a BSc Biochemistry from the Kwame Nkrumah University of Science and Technology (KNUST), Ghana and an MSc Public Health Nutrition from the University of Southampton, UK. Irene is member of the UK Association for Nutrition (AfN) and the Ghana Nutrition Association. She is on the UK Voluntary Register of Nutritionists (UKVRN) as an Associate Nutritionist. Irene is the author of the book, Become A Healthier You. Like the World Bank, Irene also believes "Nutrition is an investment issue and improved nutrition is one of the major drivers of economic growth - World Bank, 2006". 


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