Energy

A guide on how to balance and improve energy levels.

Energy is something we associate with vitality, happiness and good health. Who doesn't want to leap out of bed in the morning feeling refreshed, positive about the day ahead and then go through the day with boundless energy, coping in a calm manner with the days' challenges, enjoying our free time to the max, before we fall relaxed and happy into a deep and restful sleep?

Unfortunately, as we rush about in our busy lives, get exposed to environmental and dietary toxins, suffer the stresses of work and home life and struggle to get the sleep we need, our lives can really take a toll on our energy levels and leave us feeling below par. Feeling "tired all the time" or TATT as it has become known, seems to be a condition we try and put up with or maybe don't know how to deal with.

There are many levels of exhaustion and tiredness and it is therefore important to rule out any underlying health issues with your GP. Examples of illnesses, health imbalances and other factors that can affect our energy levels include:

• underactive thyroid
• adrenal fatigue - chronic fatigue and ME (myalgia encephalomyelitis)
• anaemia
• blood sugar imbalances
• stress
• depression and other mental health problems
• being overweight
• toxicity in the body due to poor liver function or overexposure to toxins
• under-functioning immune system
• lack of sleep
• sluggish digestion, including constipation and malabsorption of essential vitamins and minerals especially B vitamins, magnesium, vitamin C and essential fats
• poor diet and lifestyle
• hormonal imbalances such as those found in PMS or menopause

The most important thing is to listen to your body and don't ignore any signs that things are not working well. Once you have ruled out serious illnesses with your GP, there are many simple steps both dietary and lifestyle related, that can help boost flagging energy levels.

Dietary Recommendations

As a general and very simple rule, if we eat complex carbohydrates that release energy slowly, take good levels of essential vitamins and minerals and avoid stimulants and depressants we will stand ourselves in good stead. Let's explain this in more detail....

Increase:

• Complex carbohydrates - these are carbohydrates with a low GL rating that release energy slowly into the blood stream. Not only do these help balance blood sugar, but they are also a good source of B vitamins which are essential for energy production.
o Swap to wholegrain bread, pasta, noodles, cereals and rice or look for wheat alternatives such as buckwheat pasta and cereals, rye bread with quinoa and amaranth and millet and oat-based cereals.

• Nutrient dense fruit and vegetables - these provide useful enzymes, antioxidants, nutrients and fibre which helps maintain regular bowel movements. Aim for 5-7 portions of fruit and vegetables a day. Good choices include sprouted beans and seeds such as alfalfa, mung bean and aduki beans, vegetable juices, wheatgrass juice and salads including a rainbow of different coloured raw vegetables.

• To aid relaxation and good sleep foods rich in magnesium and calcium can be beneficial - good sources include green leafy vegetables such as broccoli, kale and cabbage as well as nuts and seeds, and tinned fish with bones such as sardines and pilchards.

• Ensure sufficient intake of essential fats, in particular omega-3 essential fats DHA and EPA found in oily fish. Eat at least 2 portions per week.

• Increase intake of calming herbal teas. Chamomile before bed can aid relaxation.
Limit / Avoid

• Foods containing sugar - sweets, chocolate, pastries, biscuits, sauces, ready-meals. Sugar will give you an energy high for a short while which will be followed by an energy slump. This can often result in reaching for more sugar or other stimulants and can set up a cycle of peaks and troughs throughout the day.

• Refined (aka "simple" carbohydrates - such as those found in white flour, bread, pasta and noodles. Energy is released more quickly than with complex carbohydrates causing energy peaks and troughs.

• Stimulants such as tea, coffee, energy drinks, fizzy drinks.

• Heavy meals containing a lot of protein eaten later at night can overburden the digestive system. Go for a higher proportion of wholegrain carbohydrates in your meal.

• Eat small regular meals and small snacks to ensure a constant supply of energy and to avoid energy peaks and troughs.

Further Tips

• Make sure you get enough sleep - most of us need 8 hours a night -some more/some less. This is when our body carries out most repair and regeneration.

• Practice good sleep hygiene - make your bedroom a relaxing environment - don't do work or watch TV in bed, make sure it is completely dark and not too warm.

• Try some relaxation tips in the evening to encourage good sleep and to unwind from the day - yoga, gentle stretching, tail chi and meditation are all good. Or try a relaxation CD that encourages you to progressively tense and relax your muscles.

• Don't ignore illness - make sure you take time out to recover from colds/flu etc as battling through doesn't allow the body to recover fully and could set up long term problems.

• Practice deep breathing exercises throughout the day - sometimes tiredness can be due to inefficient uptake of oxygen. Belly breathing with a longer exhale than inhale can help take on oxygen and release tension. Also, make sure you get up and walk around once an hour.

• Get moving - moderate exercise such as jogging, gym, walking, tennis etc can make you feel alive and give you long lasting energy and a restful night's sleep.

• Maintain a healthy weight - being overweight can be a drain on your energy reserves.

Supplements

Multivitamin and Minerals - See our guide to multivitamin and mineral formulas. A good broad spectrum formula will generally help provide essential nutrients to help support energy production. Of particular importance for energy are B vitamins, zinc, chromium, co-enzyme Q10, vitamin C, iron, copper, zinc, magnesium. The amino acids choline, methionine, tyrosine, carnitine are also involved in energy support.

Co-enzyme Q10 (ubiquinol) - this is produced naturally by the body, but levels can decline with age, or when taking certain medications such as statins. There are 2 forms, ubiquinone which is the reduced version and may be harder to absorb (especially when you are older) and ubiquinol which is the oxidised form and may be easier to absorb. Ubiquinol tends to be more expensive.

Siberian Ginseng - has been used as a short term tonic for many years to help support adrenal function.

L-carnitine - This amino acid plays a role in energy production, effectively by helping us utilise fats for energy.

Rhodiola rosea - an adaptogenic herb that can help the body adapt to stresses and optimise energy production.

Milk Thistle and Dandelion - supporting liver function is a key area to consider when energy levels are flagging as this organ is responsible for detoxification of harmful substances.

Alpha-Lipoic Acid - this substance helps to convert glucose into energy and also helps lower blood sugar levels. It is also a powerful anti-oxidant which helps to recycle other antioxidants such as vitamin C.

Here at Alexandra Worsley, we can support and guide you with advice on which products and lifestyle changes we consider would be best for you. Just ask! Email us or call 0161 439 9856 or pop into the shop for a FREE shop floor consultation. If we can't help immediately, we have a team of therapists who can help, particularly in more complex cases. We always recommend that with any health condition, you consult with your GP in the first instance.