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Do You Need A Boost? (Health)

Do You Need A Boost? (Health)
Regularly swapping between activities stimulates the mind and boost energy in the short term, but may be draining in the long term. Concept-shifting (doing two or three things at once) and time-rush working to deadlines all the time are the two biggest causes of stress, which stimulates production of the hormone cortisol, the “wake-up” hormone your body pumps out in the morning to get you going.
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  • Regularly swapping between activities stimulates the mind and boost energy in the short term, but may be draining in the long term. Concept-shifting (doing two or three things at once) and time-rush working to deadlines all the time are the two biggest causes of stress, which stimulates production of the hormone cortisol, the “wake-up” hormone your body pumps out in the morning to get you going. However, over time, excess cortisol production leads to fatigue, as well as poor concentration, memory loss, suppressed immunity, depression, loss, of muscle tone and even loss of bone density.

  • Power Napping Replenishes Energy Supplies

  • It’s fine as long as you don’t nap for too long -15 minutes can help you feel refreshed; any longer means you enter deep sleep and get woken up in the middle of a sleep cycle, leaving you feeling as if you need more.

  • Supplements Boost Your Energy Reserves

  • No supplement will change your life if your diet and lifestyle are unhealthy, but taking vitamins B and C may be useful if you’re feeling drained, as they boost the adrenal glands. If you’re convalescing or under major stress, try ginseng, but see a qualified practitioner to work out which type you should take.

  • A Hearty Breakfast Sets You Up For the Day

  • If you eat a huge breakfast, it can actually make you feel sluggish, as more blood and energy are needed to digest large meals. Something like a bowl of fibre cereal, two slices of brown bread and a glass of orange juice is enough.

  • A Brisk Walk Will Wake You Up

  • Some people actually feel more tired after exercise, but this is probably because they haven’t eaten properly or they’re feeling stressed. For most people, a walk will boost energy, as it increases circulation, which wakes up the whole body. There’s also the feel-good factor of getting some fresh air.

  • Early Morning Is the Best Time to Exercise

  • There are no hard and fast rules about this, but if your energy levels are low in the evenings, it’s best to work out first thing. However, if you don’t feel energised in the mornings, exercise after work or at lunchtime. Ideally, before you exercise you should have a glass of fruit juice, which is readily absorbed and so can be used immediately for energy.

  • Exercising first thing generally boosts energy, but you can over-exercise, which will lead to fatigue, a suppressed immune system and poor recovery. On the other hand, late-night exercise can give a buzz and stop the person from sleeping properly.

  • Burning Essential Oils Will Give You A Lift

  • If you’re totally wiped out, you probably need a rest rather than a boost. Good relaxing essential oils are lavender and geranium. However, some oils can help to perk up for a short time. Lemon, grapefruit and juniper are good uplifting oils; for mental concentration, try peppermint and rosemary.

  • A Morning Coffee Gives You Energy

  • Drinking coffee has a temporary effect on your energy but like sugary snacks or energy drinks, leads to blood glucose and energy imbalances because of the stimulants it contains. It can also lead to sleep problems if you drink it regularly, even if you only have one in the morning. This is because it has a cumulative effect in the body.

  • Sugary Snacks after Exercise Gives Instant Energy

  • Most people don’t have an energy slump after exercise; they normally feel invigorated. But if you must eat refined carbohydrates, such as chocolate, the best time is after immediately after strenuous exercise.

  • This is because it will replace used glycogen - the energy source in the muscles - without putting on the weight.

  • Drinking Plenty of Water Helps You Feel Alert

  • The body needs a certain amount of water to function effectively and stay ticking over on a day-to-day basis, but it won’t give the body any fuel.

  • Iron Supplements Keep Energy Reserves High

  • Taking iron won’t boost energy unless you’re anaemic. In excess, iron can lead to a number of health problems and an increased risk of cardiovascular disease. Research has shown that around 10 percent of women are deficient in iron partly because of their monthly periods, so a supplement could well be a good idea. The doctor can take a blood test to check for anaemia.

  • More importantly, studies have shown that between 50 and 80 per cent of women of child-bearing age have a low store magnesium, which can also cause fatigue. Most doctors can now do a red cell magnesium test if you want to find out whether it is worth taking a supplement.

  • An Extra Hour’s Sleep Will Make You Feel More Alert

  • More sleep isn’t always better - it often depends on quality rather than quantity. If your sleep is too light, broken or disturbed, it’s not benefiting you. The body much prefers going to bed and getting up at roughly the same time each day. Too much sleep can make you feel groggy-that hangover feeling you get is usually due to dehydration. Only the odd person feels great on 12 hours a night.

  • Eating Three Meals a Day Is Best For Energy Levels

  • You should eat little and often - four to five times a day - of the right types of food. Most people eat refined carbohydrates, like white bread, pasta and rice, which cause a rapid rise in blood glucose levels followed by a rise in blood insulin. Eating small amounts of complex carbohydrates is better. Adding in some protein further aids a more sustained released of glucose and energy. Women who feel lethargic and tired due to premenstrual tension often feel much better if they eat five smaller meals over the course of a day rather than three. This means the body gets a regular supple of energy and nutrients.

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