Be Full Of Energy

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EAT WELLYou can make a major difference to your energy levels by adopting healthier eating habits. Just follow our 10 steps to creating a better, more balanced diet.Have breakfast. Having something to eat first thing will kick-start your metabolism, which means you will burn more calories during the day than if you had skipped breakfast.Little and often. Ideally, you should have five to six small meals a day as this will keep your blood-sugar levels stable and will decrease cravings and mood swings.Avoid sugar. Refined sugar is toxic to the body and will use up your store of nutrients.

Reduce caffeine. It’s a drug that stimulates the nervous system. It is a quick pick-me-up but your energy levels might well slump later on.

Know the signs. Start eating when you recognise your physical hunger signs. Eat slowly, savour your food and stop when you are comfortably full.Drink plenty. Around 60 per cent of your body’s weight is water and so even mild dehydration can sap your energy and cause headaches. You should be consuming around two litres, or 3½ pints, a day. However, drinking too much at once can wash away essential salts and leave you feeling light-headed.Eat high-energy foods. Those with a low glycaemic index (a low GI score means there is only a small change in the blood-glucose level after eating them) include potatoes, apples, pears, oranges, spaghetti, basmati rice and baked beans. Whole grains are also slow-releasing for sustained energy.
Moderate alcohol. A hangover is the ultimate energy sapper, causing severe dehydration, an upset in blood-sugar levels and an overload of toxins.Get the balance right. Mix different food groups so you have a combination of fruit and vegetables plus protein and complex carbohydrates. It is not just eating the right stuff but ensuring that your body can absorb the nutrients it needs.Detox for a day. Give your body a break from trying to metabolise all the snacks and foods you are eating and allow your liver to get on with the job it has been designed to do and cleanse your system. Living off juices can increase the antioxidants in your body.
KEEP FITIf you focus on long-term physical fitness, this will have a major impact on your energy levels. If you don’t like the gym don’t go – find other enjoyable ways of expending energy. Make high physical energy levels part of your everyday life. Exercise improves your body shape, makes you feel good and increases your physical energy levels.It can be split up into three types:Aerobic exercise, which increases blood flow to the muscles for extended periods and promotes cardiovascular fitness. It needs to be done at regular intervals for at least 30 minutes. The heart becomes stronger, bigger and more effective at pumping blood. Try walking, aerobics, swimming, circuit training, running or cycling.
Flexibility training is about stretching muscles, reducing muscle tension and improving balance, posture and breathing. It improves muscle elasticity, thereby increasing movement and agility. It has a secondary effect of relaxing the mind and body. Try Pilates, yoga or tai chi.Strength training increases the physical strength of the muscles, tones appearance and increases muscle support around the joints. It also protects against osteoporosis by increasing bone density. Use free weights or variable resistance machines. Check with your doctor before starting a strenuous regime.Remember, quality not quantity is best when carrying out some exercises and always warm up and cool down.
INSTANT ENERGISERSThere are some things we can do to perk ourselves up quickly. These include exercises to improve breathing, maximising our oxygen intake and posture, as well as stretching, which will increase our flexibility before we undertake any more vigorous exercise.Breathing: Our breath supplies oxygen to our lungs so that it can be passed around the bloodstream and it removes the waste product carbon dioxide.The benefits of breathing well include lowering blood pressure, improving digestion and reducing the effects of stress.

We tend to breathe using the upper part of our lungs rather than the whole of them, which means we are not maximising our oxygen intake and toxin removal. Ideally, we should take deep, long breaths in through the nose, where the air is filtered and warmed before being transported to the lungs.Posture: Don’t move for a moment and just make a note of your posture.If you are sitting down, is your back straight or are you slumped? If your neck is curved, sit or stand up for a moment and feel the difference. Not only will changing your posture reduce the strain you put on parts of your body, it will also make you look taller and slimmer and feel less tired.Maintain awareness of your posture and keep practising how you stand. Stand in front of the mirror to check your alignment and use shop windows to see how you look when you are walking.

Stretching: A good stretch can leave you feeling instantly rejuvenated and full of energy. Easing muscular stresses, improving posture, pumping blood around your body and filling your lungs with air, it really is an instant energiser. If you are healthy and don’t suffer from a bad back try to stretch every day and hold the stretch so that it lengthens the muscle.

Don’t bounce to increase the stretch but wait until the feeling of tension decreases and then increase the stretch a little bit more. Hold each stretch for 20 seconds on each side of your body – if you notice that one side is less flexible, focus on stretching that side until you bring your body back into balance.

There should not be any pain, just a sense of tension and then release as you stretch and relax.

If you are not so healthy and experience back pain see your doctor first, especially as joint flexibility can reduce with age.


You can influence your own physical wellbeing and energy levels through good nutrition and fitness. Our bodies provide us with a great deal of feedback if we choose to stop and listen. Just ask yourself the following questions: have you noticed changes in your energy as a result of what you eat and drink? What happens when you give yourself some time for self-care and a balanced meal? Is your energy expenditure based on driving a car to work or sitting in an office? Are you taking regular exercise? Are you listening to your warning signals or do you tend to keep on going until you have overdone it?


Your brain needs sleep to remember, concentrate and solve problems. Your body needs sleep to mend injuries, fight sickness and grow muscles, bones and skin. If your goal is to increase your energy levels, getting sufficient sleep is the most important step you can take.

To be well rested avoid sugar, alcohol, smoking, caffeine and foods you know will disturb you before bed. Also have a warm bath as this will raise the body’s temperature, which helps to aid sleep.

You don’t want to be too hot or too cold so keep the room at a temperature of about 18C.

Don’t watch television in bed just before you sleep as it will stimulate your senses. Also try to go to bed early and get up early as this will simulate your body’s natural sleeping rhythms. If you do wake in the night don’t look at the clock or start clockwatching.

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