The weather in the UK is beautiful and sunny and extremely hot! I’m certainly not complaining as I am loving being outside enjoying this stunning weather (lathered up in sunscreen of course!) however, this heat can often make you feel quite lethargic. Fortunately, I recently completed BioCare‘s ‘Spring Energy Challenge’, a 60 day challenge taking BioCare’s, ‘Methyl Multinutrient’ and ‘Magnesium Citrate’, food supplements that help combat fatigue and can help you feel more energised. These multinutrients are great and I have continued to take them as part of a healthy diet, but we wanted to know what else we could do to help combat tiredness especially during this hot weather. Chris Newbold, head of Clinical Nutrition at BioCare has shared his top tips for boosting your energy and he has thoughtfully shared these with Healthy Living London’s readers…
Chris Newbold, head of Clinical Nutrition at BioCare has shared with us his top tips for boosting your energy.
- Give yourself a breakfast boost
It is important to go for healthier options, such as porridge, fruit, an omelette or wholemeal toast. Avoid fatty foods such as fry-ups, as these take a while for your body to digest and will leave you with less energy. Although it may be difficult to resist the office pastries, try opting for a healthy alternative as their lack of fibre and protein, and high sugar content will leave you wanting to snack on more food before lunchtime.
- Add some protein
To fill you up and give you all-day energy, high quality protein is the answer. There are a variety of different options to choose from such as salmon and eggs for breakfast, followed by tuna or chicken for lunch and dinner. Alternatively, for a vegetarian option, try eggs, nuts, and a range of peas and beans.
- DON’T ditch the complex carbs
Foods such as brown rice, sweet potatoes, chickpeas, wheat and granary bread fuels the body and mind, to help you make it through the day. These complex carbs are turned into glucose (blood sugar) in the body and are used as energy.
- Avoid caffeine after 2pm
Caffeine is great for increasing alertness, however, you should consume this cautiously and try to avoid it after 2pm, as it can cause problems with winding down in the evening and may cause restlessness before bedtime.
- Ditch the drink before bed
Alcohol can trick you into thinking that you will sleep better as it can often make you feel drowsy and can make it easier to fall asleep. However, this can also affect your energy levels the next day, as you’re more likely to wake up and feel groggy. Drinking alcohol can dehydrate the body, so reach for a glass of water between alcoholic drinks to ease the hangover symptoms the next day.
- Get some shuteye
Getting enough sleep is vital to feeling energised throughout the day. A bad night’s sleep can have a knock on effect for the rest of the week, so make sure you’re well rested every night to feel re-energised the next day.
It can take around 24-36 hours for your body to recover from a bad night’s sleep. If you’ve had a bad night’s sleep, make sure that you look after yourself the following day; stay hydrated, eat well don’t drink too much caffeine and front load your day by making sure that you get all the important things you need to do, done first.
Find Out More:
BioCare’s Website – https://www.biocare.co.uk/
Chris Newbold on YouTube – Nutrition: Introducing Methyl Multinutrient
Check out our review of BioCare’s food supplements, ‘Methyl Multinutrient’ and ‘Magnesium Citrate’ here – TRIED & TESTED: BioCare’s Food Supplements.
Remember, as with any food supplement, they are a supplement, not a substitute.
*Health Advice: It is advisable to consult with your doctor before using any new product.