Having high energy levels is not just about being happy and able to work; energy is everything and without it we cannot live. Every thought, emotion, organ or chemical process is a result of energy and it is therefore essential that we know how to enhance and preserve it.

Optimise Your Digestion to Boost Energy Levels

• We are what we eat and what we absorb. The question is are we absorbing all that we eat for optimal health? For good digestion and absorption, eating the right foods for you and avoiding any hidden food intolerances is fundamental. Efficient digestion makes all the difference to our energy levels, as energy is a result of what we eat. Our food provides fuel for all our cells to work efficiently.
• To maximise our nutrients, we should eat “real” food and avoid refined carbs, saturated fats and food additives, especially found in processed foods. A good serving of fibre and omega-3 essential fat supports digestion as it promotes the absorption of fat-soluble nutrients, and bowel regularity and has been found to minimise the risk of inflammatory bowel conditions.
• Flaxseeds, chia seeds, walnuts and oily fish, like salmon, trout and mackerel are all good examples of omega-3 fats and fibre.
• Remember to include other prebiotic and probiotic foods, which nourish and form the gut microbiome which promotes immunity.
• Stay hydrated and never eat when stressed or anxious as anxiety inhibits efficient digestion. Remember too, to chew your food as digestion starts in the mouth. Proper chewing allows for increased nutrient absorption.
• A little daily exercise goes a long way as was shown in a study of people with chronic constipation who did 30 minutes of walking which significantly improved symptoms.
• A final few habits to adopt is to give up those bad habits such as smoking, drinking too much and late-night eating and if necessary, incorporate gut health supplements, like probiotics, glutamine and zinc. These promote gut healing and immunity.

Balance Your Blood Sugar

• This is the answer to good steady energy throughout your day. Your body relies on stable and even blood sugar. The best way to stabilise blood sugar is to control the glycaemic load or GL for short of your diet. It’s dependent on the choice of carbohydrate and what you eat with it is significant.
• We know that carbohydrates affect blood sugar, but fat and protein don’t have a particularly detectable influence. Eating protein with carbohydrate stabilises blood sugar and energy. For a good balanced meal is advisable to have a quarter of a plate serving of protein, like oily fish, chicken or beans of your choice. The protein serving should be the size of one’s palm. The other quarter of the plate is made up of low GL carbohydrates, like brown rice, baked potato or couscous and the final half of the plate is filled with very low GL vegetables, like leafy greens, broccoli or courgette and or cauliflower. By eating this way, energy is stabilised, and metabolism optimised.

Increase your Antioxidants

• Antioxidants are full of energy giving immune promoting vitamins A, C, E and carotenoids. These micronutrients protect our cells from the effects of free radicals and are a result of the breakdown of foods and exposure to pollutants. Free radicals play a role in disease and influence our bodies’ energy.
• As a protective measure, top up antioxidant levels with regular servings of fruit, like berries, apples, kiwis, citrus, grapes, and olives and with vegetables, like artichokes, red cabbage, sweet potato and broccoli. Nuts and seeds are another way to increase antioxidant status, along with a small glass of red wine, or a cup or two of green tea daily.

Eat Essential Fats (EFA’s)

• These are essential as the body does not make them but needs them to look after certain hormones called prostaglandins. Prostaglandins control hormones manage energy and inflammation, boost mood and the contraction and relaxation of smooth muscles.
• Good examples of EFA’s are oily fish like salmon, trout, mackerel and plant foods like chia, flax, walnuts and algae. Essential fat deficiency is often linked to inflammation causing fatigue, low mood and even depression. The optimal intake of oily fish is three to five servings per week and a handful of nuts and seeds per day.
• To cover any possible dietary shortfalls, supplement with a free-from-contaminants fish oil and or flaxseed oil, containing all the necessary fatty acids, EPA, DHA, DPA and GLA.

Stay Hydrated

Yes, water is the giver of life as it is vital for the provision of cellular energy and function. It promotes efficient digestion, absorption, transportation of nutrients and the elimination of toxins and body waste. Not drinking enough water may lead to dehydration which slows down body functions, causing dips in energy levels, fatigue and sluggishness.

Signs of dehydration are not always obvious and may range from hunger, dry eyes, headaches, loss of concentration and constipation.11 Studies found that drinking water boosts energy levels and minimises fatigue and tired feelings.

A good energy-giving habit is to have a large glass of water upon waking. This is a sure way of switching on our cells and ridding the body of toxins from the day before. Always carry water when out and about and always have a glass of water after you have a glass of wine. A good way to check you sufficiently hydrated is to look at the colour of one’s urine. It should be pale and without any smell.

Keep Fit and Move

Exercise boosts energy levels and feelings of wellbeing because it produces endorphins, the body’s happy hormones. The question is, what type of exercise boosts energy the most? Any bit of physical activity that exercises the heart and encourages blood flow, raises energy levels. Studies from the Journal of Science and Sports Medicine found that aerobic exercise was best at easing symptoms of depression, with lower-intensity exercise like yoga also reducing depression and states of anxiety.

A simple walk around the park may work just as well in giving one’s mood a lift and increasing energy. The choice is yours and be encouraged that even the slightest bit of physical activity makes all the difference to our energy and feelings of vitality.

Manage Your Stress Levels

Chronic stress may have a detrimental effect on energy levels and quality of life. Some stress is helpful as it maintains motivation and involvement. Long-term stress has been linked to low energy, apathy and feelings of exhaustion. Certain strategies may help manage stress, like keeping a diary, writing things down, focusing on the positive and being grateful. Relationships are important too and maintaining friendships and being part of a community gives one a sense of belonging.

Laughing is another worthwhile and highly beneficial activity as it relieves stress and releases serotonin, our feel-good hormone. Learn to use the little word no and set boundaries. Not taking on more than you can manage may help reduce stress and naturally restore energy levels. Listening to soothing music, having a pet and or hugging a person, releases oxytocin, an anti-stress hormone which provides stress buffering support, improves wellbeing and of course, energy levels.

Daily Energy Levels Boosting Health Tips

1. Eat little and often and importantly don’t skip meals, especially breakfast. Have two to three snacks, mid-morning/afternoon and a nibble just before bed, to ensure a better night’s sleep.
2. Minimise stimulants, especially caffeine from coffee as it increases the circulation of our stress hormone, adrenalin. The adrenalin influences blood sugar and together causes spikes and dips, which negatively impact energy levels.
3. Get some sunshine. Vitamin D is essential for energy production within the cells. Deficiency is often linked to fatigue and muscle weakness.
4. Quality sleep will increase energy levels. Sleep needs to be restful and uninterrupted to allow your brain to go through all the five stages of each sleep cycle. Napping may be helpful too in boosting energy. Take magnesium, nature’s tranquiliser mineral, as a guaranteed measure to ensure a peaceful night’s rest.
5. Ensure you eat enough as too few calories lead to tiredness, a reduced body temperature and a compromised metabolism.
6. Sleep according to your circadian rhythm or sleep-wake cycle as studies found that when this cycle is disrupted chronic fatigue may develop. It’s best to sleep during the night whenever possible to maintain our energy levels.
7. Deep breathing activates our parasympathetic nervous system, deactivating the sympathetic nervous system or the stress part of our nervous system and this encourages relaxation. The focus is having an awareness of your breath, making it slower and deeper. This exercise expands our lungs causing the tummy to rise, allowing you to feel more peaceful.
8. One final tip is to avoid procrastination and make to-do lists, giving priority to tasks and deadlines. This will help to focus, minimise stress and maintain energy levels.

Almost half of UK employees keep their workplace snack habits a secret from their partners and a fifth lie about their snack and meal choices at work, according to research. If you need some healthy tweaks to your workplace diet, so you don’t feel the need to shy away from what you’ve consumed, check out our top tips below…

1. Enjoy what you’re eating

Take time to enjoy your lunch. Eating when you’re on the go, and especially if you’re stressed can result in you mindlessly eating. When you eat slowly you are less likely to overeat. We now know that it takes 20 minutes for your brain to register that you are full. So if you eat slowly you will end up eating less food because your brain will tell you that you have had enough. If you eat quickly, you can consume a lot more food than you actually need before your brain realises.

2. Be mindful when it comes to sugar

People who are pre-diabetic, diabetic, overweight and obese in particular need to be mindful of their sugar intake. Go for snacks that satisfy your sweet tooth but contain some fibres, so that you can slow down its absorption and it doesn’t get stored as fat. Popcorn, or peanut butter with apple slices are some of our favourite options here in the office!

3. Don’t ‘save yourself’ before a meal out

We’re all guilty of doing this – don’t miss meals leading up to eating out, for example, don’t miss lunch thinking that it is going to help avoid extra calories because you are eating out that evening. If you miss meals, your body will think there is a shortage of food, slow down your metabolism and hold on tight to your fat stores.

4. Opt out of emotional snacking

If you’re feeling a bit low, are you more inclined to add extra cheese and have a few extra biscuits? When you do get a craving, stop and think, are you really hungry or are you eating for the comfort that you think it’ll give you? Think of other ways to change that feeling rather than food, maybe a chinwag on the phone with a friend or a dog walk.

5. H20, H20, H20!

Water can make you feel more energised and alert. Staying hydrated throughout the day can also help deter you from mindless snacking. Often we can feel hungry, when it may be that we are dehydrated. Drinking a glass of water in between meals may help reduce snacking.

6. Dippy eggs for me please

Always remember that just as important as having breakfast itself, it’s also vital to choose healthy breakfast options such as wholegrain cereals like porridge, organic ‘live’ natural dairy products like yoghurt, organic eggs and fruit. Sugar-laden cereals will cause your blood sugar to rise sharply and drop quite quickly, making you feel hungrier quickly.

Diet and food trends are vast and global and are affected by many factors, including social media, fashion, the economy, geography, and even politics. Some healthy diet trends are faddish and some prove to be longer-lasting. With such a plethora on offer, it’s often overwhelming to know which to choose. Here are a variety of up-and-coming food and dietary trends that may be worth noting, but which ones are healthy and sustainable for optimal health?

Healthy Diet Trend: Feed your Flora

The microbiome or gut flora is gaining much attention because studies reveal it’s the essential part of the body’s immune defence and therefore it makes sense to feed it appropriately.¹ For gut flora diversity, eat artichokes, avocados, leafy greens, garlic, onions, potato skins, apples, beans, fish, chicken & whole grains.

These probiotic foods include indigestible fibrous compounds that feed the microbiome and allow digestive and immune-promoting beneficial organisms to proliferate.¹ These high-fibre foods are prebiotics to the probiotics of the gut flora which fuel and encourage its growth along with fermented foods and drinks; yoghurt, sauerkraut, kefir and kombucha.^3-4

Don’t forget to supplement with probiotics and consume these foods especially when on antibiotics, during recovery and when stressed.  The healthy diet trend for 2019 is shelf-stable probiotic foods that are easy to access and make healthier on-the-go snack foods, like granola and nutrition bars, oatmeal, nut butters, and soups.⁵

Plant Proteins
With the increase in health, environmental and ethical concerns, the forecast trend by many health experts is that people are moving away from animal proteins and opting for plant proteins in pursuit of saving the planet! ⁵ Plant proteins, like avocados, beans, kale, quinoa are nutrient-dense energy giving flavourful examples that pose less environmental health hazard along with the introduction of this year’s trendsetters, amaranth, a wholesome non-wheat alternative, dandelion greens, a micronutrient antioxidant-rich plant, not forgetting rainbow carrots for your beta-carotene anti-ageing fix and king trumpet mushrooms, the new vegetable bacon flavourant & meat texture choice.⁶

The Rise of Peganism

We know about paleo and vegan diets but have you heard about Functional Medicine Specialist, Dr Hyman’s, Pegan Diet?⁷ According to some well-known papers⁸ it’s expected to be a hit healthy diet trend this year as it allows for the combination of healthy animal & plant fats. These are nuts, seeds, oily fish, olive oil, eggs, grass-fed organic reared meat, organic butter or ghee and organic virgin coconut oil and coconut butter.

Avoid dairy, grains, and beans and eat non-starchy vegetables, some root vegetables and a little fruit.⁹ The key is to be like our prehistoric ancestors and maximise healthy plant fibre with minimal meat and carbohydrate content, avoiding sugar in all instances.

Keto says Yes to Fat

Healthy essential omega 3 fatty acids are essential as our body doesn’t make them. Studies show that the majority of people don’t eat enough omega-3 fats however, there is a shift and an acceptance as it’s a very significant food group in the Paleo, Vegan, Pegan and Keto diets. The emphasis of most of these diets is on low-carbohydrate, high-fat protein food choices that enable the body to use fat stores instead of the usual carbohydrates.

This is specifically the Keto diet; this process is ketosis and ketones fuel the body. Some versions of this diet advocate that 75% of calories are from fat, hence the importance of keeping levels topped up. Oily fish like salmon, sardines, mackerel, trout, and olive oil, nuts, seeds, and avocados are healthier here-to-stay trendy food choices that don’t make fat!

Seaweed and More

Think beyond seaweed; sea greens are now being featured in dishes like seaweed butter and kelp noodles along with unique varieties of algae, kelp jerky, water lily and salty fennel seeds. Seaweed, algae and kelp are not only green superfoods but are especially beneficial as they’re high in nature’s tranquiliser, mineral magnesium.⁹ Magnesium works with tryptophan, the amino acid that is responsible for our mood-enhancing happy hormone, serotonin. For this benefit alone these super-green sea plants should be an essential ingredient to all our diets and a healthy diet trend that stays popular.

Non-Dairy Milks

These ‘mylks’ as a healthy diet trend are on the rise, oat milk being the favourite with its perfect proportion of flavour, carbohydrate, protein, fat and fibre. This nut-free vegan plant-based alternative offers cholesterol-lowering and blood sugar-balancing properties, making it more versatile than cow’s milk as it can be made at home. Oats also pose no threat to the ozone and are good for the environment as a hearty crop, with the ability to grow in cold-weather climates and restore nutrients to the soil.¹⁰ Other non-dairy milks that are popular and worth mentioning are rice, almond, non-GMO soya, and hazelnut.

Everything’s coming up Cannabis

Cannabis, and cannabidiol (CBD) are the active ingredients found in Hemp. It’s different from marijuana as it doesn’t have the psychoactive attributes. Recent revolutionary studies prove that hemp is beneficial in many health areas, especially as a natural medication for stabilising mood, reducing anxiety, minimising pain, promoting better sleep and providing an overall sense of well-being.¹¹  Hemp seeds and oil provide tasty accessible ingredients to most meals as well as the latest infused products including chocolate and coffee, which are delicious.¹⁰

Mediterranean Diet

It’s here to stay, being ranked the best diet for its combination of all food groups; vegetables, fruits, whole grains, legumes, nuts and fish all being on our go-to healthy diet list. Not forgetting the copious amounts of olive oil and with a little exercise, it is ideal.

Bibliography

1. www.mindbodygreen.com, Mayer E Dr, 8 ways to Restore Your Microbiome, 2016, 5 July.

2. Spector, Tim Professor, The Diet Myth, The Real Science Behind What We Eat, W&N. 2016, 12 May.

3. www.bbc.co.uk Rutherford & Fry, The Curious Cases of Rutherford & Fry. The How to be good to your gut.201

4. www.ncbi.nlm.nih.gov, Foster K, Schluter et al, HHS Public Access, The evolution of the host microbiome as an ecosystem leash, 2017, 2 August.

5. www.healthline.com, Fischer, K, From Gut Health to Hemp: These 7 Diet Trends Will Dominate 2019. 2019, 1 Jan.

6. www.media.wholefoodsmarket.com, Whole Foods Market unveils top 10 food trends for 2019.2018,15 Nov.

7. www.amp.mindbodygreen.com, Hyman, M, Food: What the Heck Should I Eat ©2018 Little Brown and Company.

8. www.dailymail.co.uk, Zaczek, Z, The year of the pegan diet: Fad diet is expected to be the hit.2019, 12 Jan.

9. www.today.com, Largeman-Roth, F, Is keto still king? 8 healthy food and beverage trends set to take off in 2019. 2018, 27 Dec.

10. www.cookinglight.com,  Horton, B, 4 Healthy Food Trends You’ll Be Seeing Everywhere in 2019.
2018. 4 Dec.

11. www.canabomedicalclinic.com, Trigwell, J, 5 Health Benefits of CBD oil. 2017, 16 Dec.

12. Www.bostonherald.com, Esposito, M, Healthy eating is the hot food trend for 2019. 2019, 9 Jan.

13. www.thenational.ae, Gillet, K, 11 Top Food Trends 2019. 2019, 14 Jan.

14. www.forbes.com, Knoebel A, Gut Health & Functional Food Top Charts of 2019 Food Trends, 2018, 18 Dec.

Children have already exceeded the maximum recommended sugar intake for an 18-year-old by the time they reach their tenth birthday, according to Public Health England (PHE). This has led to the latest government anti-obesity push – English and maths lessons will now include anti-sugar messages. For example, students will use times tables to determine how much sugar is in different food items, which they will then compare to the recommended daily allowance.

However, many of us could benefit from learning a thing or two about sugar – it isn’t only contributing to the obesity crisis, it is having an impact on our everyday lives. Don’t worry, you don’t have to go back to school, we are here to help…

1. Be a role model

As well as teaching about the dangers of sugar at school, we should be giving out the same message at home – we don’t just inherit genes from our parents, we inherit lifestyle preferences, too.

Maintaining a healthy lifestyle that includes regular exercise is crucial for preventing obesity and its associated health risks. Engaging in physical activity helps to burn calories, increase metabolism, and build muscle mass, all of which contribute to maintaining a healthy weight. Exercise also improves cardiovascular health, enhances mood through the release of endorphins, and reduces stress, which can often lead to unhealthy eating habits. Furthermore, a consistent exercise routine can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes. By integrating exercise into daily life, individuals can achieve a balanced and sustainable approach to weight management, leading to overall improved health and well-being.

2. Don’t be fooled

Always read the labels! Have a look at the different foods you buy – you may be shocked at how many foods contain sugar, not just the sweet ones.

3. Lack of sleep

According to The National Sleep Foundation, the more sugar you eat during the day, the more often you’re going to wake up in the middle of the night. Swap your sugary snack for foods that are rich in Magnesium – known as nature’s tranquiliser. Magnesium is an essential mineral that the body does not produce. You receive magnesium through your diet – Magnesium-rich foods include dark leafy greens, seeds and nuts, squash, broccoli, legumes, unprocessed whole grains and dark chocolate.

4. Increased stress levels

Stress and sugar can become a vicious cycle – you may not be able to control the stress but you can control how it affects you physically and also you can make sure you are not making it worse. Try to keep your blood sugar levels and adrenaline levels stable by eating something every three hours.

Reducing sugar intake and managing stress levels are both crucial strategies for preventing obesity and enhancing overall health. Excessive sugar consumption leads to increased calorie intake and can cause insulin spikes and crashes, resulting in heightened hunger and overeating. By cutting down on sugary foods and beverages, individuals can stabilise blood sugar levels, control appetite, and reduce cravings for unhealthy snacks.

Concurrently, managing stress is equally important, as high-stress levels can trigger emotional eating and cravings for comfort foods, often high in sugar and fat. Techniques such as regular exercise, mindfulness, and sufficient sleep can help lower stress, thereby reducing the likelihood of stress-induced overeating. Together, decreasing sugar intake and stress levels support a balanced lifestyle, making it easier to maintain a healthy weight and ward off obesity-related complications.

5. Breakouts

We all know that consuming too much sugar can contribute to breakouts. When snacking, also opt for walnuts – they are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all nutrients your skin needs to stay healthy.

Anthocyanins are the class of compounds that give red, purple and blue plants their rich colouring.  New research suggests how their rich antioxidant effects could also help to fend off major health problems like heart disease as well as potentially offering anti-inflammatory, anti-viral and anti-cancer benefits.

Anthocyanins have long been used in herbal medicine to treat all manner of health concerns like high blood pressure, colds and urinary tract infections.

Anthocyanins can be found in foods such as berries, red onions, kidney beans, pomegranates, grapes (including wine!), elderberry and tart cherries. Look for those rich red, purple and blue fruits, veggies and pulses in your next food shop for some anthocyanin goodness.

To incorporate more anthocyanins into your day, try this quick and easy salad to add some colour to your day.

Ingredients

• 1 large red onion, thinly sliced
• 1½ teaspoon sugar
• 1 teaspoon ground sumac
• salt (to taste)
• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon pomegranate molasses or ½ tsp. honey,
• 4 cups (lightly packed) fresh flat-leaf parsley leaves with tender stems
• ¼ cup pomegranate seeds

How to make:

Toss onion, sugar, and sumac in a medium bowl; season with salt and let sit for 30 minutes. Add oil, vinegar, and pomegranate molasses and toss to combine; let sit for 5 minutes. Just before serving, toss in parsley and pomegranate seeds; season with salt.

https://health.clevelandclinic.org/anthocyanins