Boost your energy level to get the most out of your day!

Boost your energy level to get the most out of your day!

July 21, 2017

It’s no secret that many of us are living a hectic lifestyle, juggling family, friends and work commitments. Trying to find a work life balance, while trying to stay healthy and active can prove tricky and your energy levels can suffer. To help ease those feelings of tiredness and fatigue and give you a natural boost of energy, here are some diet and lifestyle tips that are easy to employ into your lifestyle….

Superfoods

It often hits the headlines, but ensuring your diet is packed full of nutritious, fresh foods is essential to give you that ‘get up and go’ feeling.

  • Spinach is an excellent source of iron, which is a key component of energy production in the body.
  • Salmon is not only a great source of omega 3, but it is also full of protein and vitamin B6, both of which help convert your food into energy.
  • Eggs are another great source as they contain a high amount of protein and essential amino acids, which help reduce fatigue.
  • Bananas are a great snack to have in-between meals or added in to your morning smoothie as a quick and easy form of energy.
  • Quinoa is a gluten-free grain that is higher in protein than rice, so try switching this up next time you cook a salad or stir-fry!

If you can introduce these foods into your weekly meals, you will be providing your body with the nutrients it requires for optimal energy. As well as adding the right foods to your diet, our Once a Day Energy B&C supplement contains nutrients that contribute to the reduction of tiredness and fatigue, giving you a natural daily boost.

A good night’s sleep

Sleep is crucial for your energy levels as it gives your body time to re-energise, re-charge and repair. For a good night’s sleep, try to stick to a regular bedtime routine as much as possible and avoid all stimulants, such as tea and coffee in the evening. Make sure your bedroom is a calming, relaxing space to help you feel ready to hit the sheets for a peaceful night’s sleep. Try to limit exposure to light in your bedroom too, as this can make it more challenging to fall asleep. So, turn your phone on silent and pop it in a drawer to avoid an interrupted sleep!

If you still struggle to get a solid night’s sleep, it could be because your body is lacking in magnesium. Magnesium is another vital nutrient for converting food to energy – it can help relax the muscles, help relieve symptoms of stress and aid sleep. Our Synergistic Magnesium Capsules taken in the evening, or before bed, will provide your body with healthy magnesium levels to assist in better sleeping patterns.

Get moving  

When you’re feeling fatigued, exercise may be the last thing you feel like doing, but believe it or not this is actually essential in keeping your energy levels up. It is recommended that you should try and fit 30 minutes of exercise in each day. Keep in mind that your workout does not always have to be a visit to the gym, especially if you’re struggling with time. Walk and talk with friends, get off the bus early or take the kids to the park after school. Playing some games with your kids will not only give you your daily dose of exercise, but it will also give you some quality bonding time. If you struggle to find that extra bit of energy to complete your daily workout, adding a Coenzyme Qu10 supplement to your diet could help. Coenzyme Qu10 plays a vital role in helping your body convert food to energy. Miranda Kerr has sworn by Qu10 supplements for many years now, crediting this, along with her health-conscious lifestyle to not having one single sick day in her entire career! Give yourself some oomph with our Ubiquinol Q10 supplement in order to help enhance your energy levels.

The importance of B vitamins

B vitamins also play an important role in converting your food into energy for your body to function at its best. Most B vitamins are found quite easily in fresh fruits and vegetables, wholegrains, meat and fish. Vitamin B12 is one of the vital nutrients our bodies need for energy, yet deficiency among us is quite common. Part of the reason may be because it is found largely in animal foods, so vegetarians and vegans, in particular, may lack this vitamin and secondly, some people do not absorb it very well from their food. To keep your levels topped up try our Vitamin B12 supplement, which can help with your energy metabolism and the reduction of tiredness and fatigue.

Ditch the sugar

Oh yes, we know it can be a tricky one, but sugar really can be the enemy! You may want to think twice about reaching for a sugary snack to give you a ‘pick me up.’ Sugar gives you an immediate boost of energy because it converts to glucose very quickly. The body then needs to remove this glucose, which causes our blood sugar levels to drop, giving us an energy dip and leaving us feeling even more fatigued than before the snack!

Try switching up your nibbles. Blueberries and raspberries are sweet and delicious, yet low in natural sugars and packed full of nutrients. If you struggle to reign in your sweet tooth there are plenty of healthier options available now, such as cakes that are made from naturally sweet vegetables and fruit and free from refined sugar. With this being said, sugar is highly addictive, so if you need a little help ditching the sweet treats, our Equigluco can help. It is a specialist formula designed to support blood glucose regulation and contains chromium and green coffee extract, which helps to balance insulin levels to help keep those afternoon sugar cravings at bay.

Get the most out of your workout

Get the most out of your workout

July 16, 2017

You’ve worked out a set routine in the gym to improve your fitness levels and burn calories each week, but are your sessions leaving you feeling fatigued and struggling with muscle and joint pain? With regular exercise, it’s important to get the right nutrients and vitamins in order to increase your energy levels and allow your body to recover and repair. To make the most of your workout, minimise fatigue and risk of injury, here are some tips to allow you to perform your best!

Pre-exercise food for fuel
Let’s start by talking about why you should be eating certain foods pre-workout. You have to ensure your body has enough fuel in order to train at your optimum level. If you don’t support your body with essential foods, the chances are you won’t be able to train at your best and therefore won’t see the best results.

Bananas are packed full of digestible carbohydrates and potassium, which aids in maintaining nerve and muscle function. Wholegrain bread and oats are also great pre-workout foods as they are full of fibre, meaning they gradually release carbohydrates keeping your energy levels consistent during a workout. If you struggle with time before those early morning gym sessions, opt for a banana smoothie with Greek yoghurt as a meal on-the- go.

Give your body an energy boost
When you’re working out 3 times a week or more, your body will naturally become more fatigued. You should always support your workouts with a nutrient-rich diet. To give you that extra boost of energy, try our Once A Day Energy B&C which is a quick release formula that provides a full spectrum of the B vitamins, plus vitamin C, which also helps to reduce fatigue and stress, helping you to feel more energised for exercise!

Post-exercise food for recovery
Thinking of rewarding yourself with sugary and fatty treats after a sweaty session in the gym? Think again! Over-indulging with the wrong foods can take away all that effort you put into a workout. What you eat after a training session can be the most important meal to get right as your body is in recovery mode, which means your body needs nutrient-rich foods.

Opt for vegetables and grilled chicken – a source of lean protein and rich in carbohydrates, while the vegetables are packed full of vitamins. Eggs are also a top choice as they are a great source of protein and also help to aid muscle growth and recovery. Carbohydrate-rich sweet potato is another great option as it helps to restore glycogen levels that become reduced after a workout.

Stretch it out
Why is stretching so important after a workout? It helps to reduce muscle fatigue and increases blood circulation. If you don’t stretch after a workout, your muscles can shorten and become tight, decreasing your flexibility which can then lead to joint pain. Try to stretch both before and after a workout to limit your chances of injury and joint pain. If you are stretching regularly, yet the pain in your joints is still getting in the way of your workouts, it would be wise to speak to a healthcare professional or try adding a supplement to your diet. Try our Super Omega 3-6- 9 which is packed full of essential fatty acids which helps to reduce inflammation, pain and stiffness around your joints and improve mobility.

Cramping up?
If you are working out most days per week, you may experience increased muscle pain, leading to cramps. Long distance runners in particular are especially prone to leg cramps, which can negatively impact on performance. Magnesium can support muscle health and helps to relax muscles, preventing cramps and relieving stress symptoms.

Magnesium is found primarily in green leafy vegetables, seeds and nuts and whole grains, so if you eat little in the way of these foods, you could benefit from a supplement. Our Synergistic Magnesium capsules are a great choice for getting your daily dose of magnesium and prevent tightness and cramps affecting your fitness regime.

Keep your bones strong
Although exercising regularly helps to maintain healthy bone mass, it can also place additional pressure on your bones. Ensure you are mixing the type of workouts you do each week to ensure your bones are stay at their healthiest. Workouts that are high-impact, such as kickboxing or HIIT classes, have a bigger impact on your bones than classes such as yoga or Pilates. Our Synergistic Calcium with Vitamin D supports bone health. Supplementing with calcium and vitamin D may also help to reduce the risk of bone fractures and the chance, or progression, of osteoporosis.