Are you ready to take a running jump into 2017 with more energy than ever before?
After a relaxed, care-free festive season, many of us are eager to get back on our feet and get moving. Even though mental, physical and overall health are probably our top priorities this time of the year, this newly desired vitality take some, well, a lot of energy!_
Diet and supplementation is key. We have spent the last few weeks treating ourselves to some guilty pleasures which in turn, have probably left us feeling a little lethargic and somewhat heavy ( to put it lightly! ). Below are some key supplements and functional foods to put a spring back in your step and fight fatigue.
Low levels of vitamin B12 , a vitamin that lies at the core of our body’s ability to make DNA for new cells, form healthy red blood cells, and turn the food we eat into energy to power our metabolism, can often be a factor in decreased energy. Inadequate B12 levels can lead to deep fatigue and mood changes, preventing you from feeling your best and performing at your highest energy level. Vitamin B12 is commonly found in animal sources, such as eggs, milk and milk products, shellfish and poultry. For those who abstain from eating meat, consider taking a vitamin B12 supplement to ensure you receive sufficient amounts in your daily diet.
Vitamin D _
Probably the most underestimated vitamins on the planet. Vitamin D has a whole host of energy boosting benefits. Most recent studies have shown that Vitamin D is vital for making our muscles work more efficiently, helping to relieve fatigue, cramps and generalized weakness. Although the sun’s rays are the primary source of vitamin D and we always encourage you to get outside and soak them up for at least 10-30 minutes a day, supplementation is an easy, affordable, safe, and most effective alternative to get your fix . Adults are recommended to take vitamin D3 in regular capsule or tablet form at levels between 1000 IU and 5000 IU daily.
The thing that is perhaps most important for uso understand is that zinc is essential if vitamins are to be able to their jobs. It exists in some small quantity in virtually all of the body’s cells, and carries with it hundreds of the enzymes the body needs to make use of the vitamins you consume. Without it, cells are unable to properly utilize the nutrients provided by your consumption of food, leaving you with a disrupted capacity for energy production.
In most cases, zinc supplementation is best focused on by those who rely almost exclusively on vegetables in their diets. Most people who regularly consume meat cannot help but get enough of the mineral to meet their needs. Still, for anyone who has problems absorbing zinc from their food, a supplement of around 15 mg daily can help. Vegetarians, however, can supplement with around 30mg a day, since many of them end up severely deficient in this critical nutrient.
The mighty magnesium mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. This vital mineral has been shown to positively impact energy, muscle function and bone quality and studies show as many as 80% of us are deficient in this power generator! It is required for both aerobic and anaerobic energy production ( basically all energy production ) and for glycolysis as part of the Mg-ATP complex ( ATP is the main source of energy in your cells and ATP needs to hang out with Mg2+ in order to function ). The highest dietary sources of magnesium include raw spinach, pumpkin seeds, almonds, sesame seeds, beans, avocados, and quinoa.
In traditional Chinese medicine, Siberian Ginseng has been used to treat lacking stamina, fatigue and lethargy. It is an adaptogen, an antioxidant and a diuretic and its benefits are believed to generally promote wellness, increase energy levels and alleviate fatigue, as well as enhance athletic performance. Siberian Ginseng can be consumed orally in capsule or liquid form, or you can make a great energizing tea from the root itself!_
Extra Energy Boosting Tips:
Hydration - Dehydration leaves you feeling drained and drowsy, which slowly eats away at your bodily functions you need to get through the day, so drink up!
Sugar swaps - Sugar can only sustain your energy levels for a very short time (30 minutes at most) so choose snacks that will keep you sustained longer, such as nuts, seeds, whole grains and high fibre snacks.
Fresh air - Nothing wakes you up like a dose of fresh air. Fresh air provides you with a steady supply of oxygen which is needed by your brain and every single cell of your body.The increased oxygen level in the body brings with it increased energy and is the single most important element that allows your body to work and function properly.