This article was sponsored by, and written in collaboration with Pharma Nord.
The following contains general information about health and wellness. It should be treated as educational and does not constitute medical advice. If you have any questions, you should seek the support of a registered medical professional.
Please do not rely on the information from this article as an alternative to the advice from your doctor or healthcare provider. Thankyou!
Do you ever wish you had more energy? If you struggle to stay awake in the evenings or to get through a busy day, there are a few simple things that you can do to feel more energised. Lindsay Baldry, from nutrition expert Pharma Nord, shares some tips.
Idea 1: Increase your B Vitamin intake
The impact that the right nutrition can have on your energy levels should not be under-estimated. Our food gives us the fuel our bodies need to operate, and nutrient deficiencies can lead to tiredness and fatigue.
Good sources of B-vitamins include shellfish, offal such as beef liver and oily fish such as mackerel. Good vegetarian sources include tempeh, brewer’s yeast and eggs. Vegans should pay particular attention to vitamin B12 as it is can be difficult to obtain from non-animal sources.
Some B-vitamins are needed for the formation of new cells, which play a role in our energy metabolism. As B-vitamins are water-soluble they can’t be effectively stored within the body and so need to be obtained from the diet continually.
It can be difficult to get all the vitamins we need from our diet on a daily basis and so some people choose to take a supplement. Because they act together and support each other in the body, B vitamins are often most effective when taken in combination as a B vitamin complex.
Idea 2: Get more water
It’s important to remember the vital role of water. Water is one of six major groups of nutrients that are important for a healthy balanced diet, which also include proteins, fats, carbohydrates, vitamins and minerals. Sometimes we forget to stay hydrated and this can leave us tired and drained.
The average human body contains about 40 litres of water, representing around two thirds of the body’s weight. Water is an important medium to transport nutrients around our bodies and also where metabolic reactions essential for our bodies to function take place.
We must consume a minimum of one litre of water from food and drink per day, with two litres being optimal.
Idea 3: Sleep more, stress less and spend less time in front of a screen
Remember that as well as eating a diet high in vitamins & minerals, it’s important to also target other potential reasons for your tiredness. A deficiency in vital nutrients can mean your body is not operating to its full capacity. In this case, supplements can help you to feel more energised, and ensure you achieve your recommended daily allowance.
It’s also important to target other lifestyle factors that could be leading to your tiredness. If you feel stressed, try a slow-paced, gentle exercise such as yoga, swimming or Pilates to help you unwind. If you struggle to get a full night’s sleep, try to regulate your sleeping patterns by going to bed at the same time each night. Also avoid using computers, smart phones or tablets for at least one hour before bed.
Idea 4: Get more sunshine
Up to 50 per cent of people in the UK are thought to be deficient in vitamin D due to limited exposure to strong sunlight. The highest levels of deficiency are in Scotland, Northern England and Northern Ireland. It’s important to spend time outdoors when we can – as vitamin D is essential for the health of our bones and also to support our immune system.
Busy working lifestyles don’t always allow for this, so taking a vitamin D supplement can help. Choose vitamin D3 (cholecalciferol), as it’s identical to the kind produced naturally in the skin and is more easily absorbed and used by our bodies.
Idea 5: Get more Coenzyme Q10
Stimulants, such as caffeine and sugary snacks, provide a short- term energy boost – but when the effects wear off, they can leave us feeling drained and craving more. Coenzyme Q10 is a vitamin-like substance that, although relatively unknown, is absolutely essential to your energy levels.
Our bodies’ ability to manufacture CoQ10 decreases from our mid-twenties, which could explain a drop in energy as we age.
CoQ10 levels can also be depleted by chronic illness and intense physical exercise, which can create a need to top up with a supplement.
Idea 6: Get more Chromium
One way that can help lessen sugar cravings and prevent energy highs/lows is by consuming more chromium, which is found in nuts, mushrooms and seafood. This trace mineral works together with insulin to control blood sugar levels and convert glucose into energy.
Chromium is readily depleted from food during cooking, so some people choose supplementary chromium to complement their dietary intake.
It is not necessary (and it’s probably impossible) to do EVERYTHING suggested in this article. In fact, it may only take one, or a few, of these changes to start seeing some results. And you’ll never know until you find out for yourself!
So why not give some of these a try?