How to Boost Energy Levels

Fatigue and low energy levels are two of the most common problems faced by people of all ages.[1] Low energy levels can make it difficult to be productive at work or to engage in everyday activities. Fortunately, there are steps you can take to increase your energy levels. Eating the right types of food, exercising properly, getting enough rest, and controlling your stressors can help give you more energy to enjoy your day and get back to doing the things you love.

Changing Your Diet to Boost Your Energy

1.
Give your body more protein. Even if you're eating enough food every day, it's possible you're not eating the right kinds of food. Dietary deficiencies are one of the most common causes of low energy levels, and protein in particular plays a big part in your daily energy levels.

    Protein is essential for increased energy levels. But not all protein is good protein. Some meats, for example, are high in protein but also come with high sodium or saturated fat levels.    Medical professionals recommend that adults consume at least eight grams of protein for every 20 pounds of body weight (or 0.8 grams of protein for every kilogram of body weight) every day.    Optimal sources of heart-healthy protein include salmon, eggs, and legumes like beans, lentils, and tofu.


2.
Choose slow-burning starches. Starches and carbohydrates are an essential part of a healthy diet. They provide us with energy to complete all manner of activities, from running to breathing. But there are good carbs and bad carbs, and if you're feeling fatigued it's important to choose healthy carbohydrates that will help fuel your body throughout the day.
    Eat four to eleven servings of grains each day, and opt for whole grain foods instead of processed or refined grains.    Whole grain or wholemeal sources of starch and carbohydrates release energy gradually throughout the day, helping you feel more energetic. Choose whole grain, complex carbohydrates rather than simple carbs, which can cause an energy crash shortly after eating.    Some sources of energy-boosting, complex carbohydrates include vegetables, legumes, and whole grains like bran and germ.    Choose breads and pastas made from whole grain whenever possible.



3
Select good sources of fats. Fats act as a source of energy as your body begins to run low on carbohydrates. Your body needs some dietary sources of fat, but it's important to choose the right kinds of fat.

    The four basic forms of fats are monounsaturated fatty acids, polyunsaturated fatty acids, saturated fats, and trans fatty acids. Of these, saturated fats and trans fats are the worst fats.    Choose a diet high in monounsaturated and polyunsaturated fatty acids for more energy and a healthier heart.    Some heart-healthy sources of monounsaturated and polyunsaturated fats include seafood, nuts, seeds, olives, avocados, olive oil, canola oil, peanut oil, sesame oil, soybean oil, grape seed oil, and flaxseed oil.    Nuts that provide healthy fatty acids include macadamias, hazelnuts, pecans, almonds, cashews, peanuts, walnuts, and Brazil nuts.

4
Eat more raw fruits and vegetables. Fruits and vegetables provide you with vitamins and minerals that your body needs to feel full and energetic throughout the day.
    Eat at least five servings of vegetables each day and two to four servings of fresh fruit.    Aim for fruits and vegetables that are low on the glycemic index (GI). High-GI foods cause a spike in blood sugar levels, which typically causes a subsequent energy crash. Low-GI foods enter the blood more slowly and can help avoid energy crashes.    Examples of low-GI foods include non-tropical fruits, sweet potato, corn, yam, beans/legumes, and non-starchy vegetables like carrots, asparagus, cauliflower, broccoli, and squash.    Select vegetables for daily consumption that are leafy and dark green. Green and leafy vegetables are packed with vitamins and nutrients.



5
Drink plenty of water. Inadequate water consumption can lead to dehydration, which causes fatigue and feelings of low-energy. Help fight fatigue by staying hydrated throughout the day.

    Experts recommend drinking nine to twelve glasses of water each day to stay properly hydrated. That total includes water you consume through juice, coffee, tea, and dietary sources of water like fruits and vegetables.    If you're engaging in strenuous physical activity, or if you are in a hot environment, you will need to drink even more water to stay properly hydrated.    Avoid sugary sodas and beverages.    Avoid drinking too much caffeine. Caffeine is a diuretic, which can cause you to lose a considerable amount of water.
6
Avoid sugar. Sugar gives consumers a temporary burst of energy (known as a sugar rush), but these effects wear off quickly. Once the sugar rush ends, most people feel tired and sluggish.
    Don't eat candy, sweets, soda, or any other food products with added sugar, as these will only make you more tired as the day goes on.

Source:wikihow

10 digestive health facts and tips

Problems with digestion are pretty common. It's estimated that around 40% of adults have a digestive issue at any one time.

 

Diarrhoea, constipation, bloating, stomach cramps, indigestion and heartburn are classic symptoms. Many are short-term and easily treated, but there are a number of more serious digestive health conditions.

Your digestive tract is around 25 to 30 feet long (8 to 9 metres). It starts at your mouth and goes through your stomach, small intestine, colon, rectum and anus. It's responsible for turning what we eat into nutrients needed for energy, growth and cell repair.
 
1. A common problem

Digestive health problems are common, whether they are treated with over-the-counter medicines or need other medical treatment.

"Digestive health is a huge issue," says Dr Anton Emmanuel, consultant gastroenterologist and medical director of the digestive disorders foundation CORE. "GPs estimate it accounts 
for around 10% of the patients they see."

2. Keep a journal

Keeping a record of the particular symptoms you are experiencing and after what activities they happen can help to establish a diagnosis.

"The core to a lot of treatments is symptom management," says Dr Emmanuel. "Keeping a diary of your symptoms, and when they occur, helps you and your GP to work out triggers. Self management is often the key for digestive problems."

3. IBS has different symptoms

Irritable bowel syndrome manifests itself in different ways. In some people it can cause diarrhoea, in others constipation, and in others alternating constipation and diarrhoea. Bloating, abdominal spasms and nausea are also common IBS symptoms.

"IBS is very common. It's said we all have it from time to time," says Dr Nick Read, chair of the IBS network. "Fifteen percent of the population experience it, slightly more women than men with the peak age quite young at 18-35 years of age."

"It's hard to diagnose from a positive point of view," says Dr Read. "Doctors often diagnose after ruling out other conditions like coeliac disease, colitis, Crohn's disease and cancer."

4. How you feel affects your IBS

IBS isn't all in your head as some people used to be told but, "It does have a psychological component," says Dr Read.

He adds: "Most people with IBS have had some emotional event going on, possibly a bout of anxiety or depression or their IBS started after a period of trauma like a death or break up of a relationship. Stress can trigger symptoms, that's why it's referred to as sensitive gut."
 
5. Don't miss meals

Drinking water helps keep your digestive system working well and so does eating a healthy diet with plenty of fruit and vegetables and wholegrains, which are packed with fibre to encourage waste to pass through your system.

"There are lots of things you can do to help your digestive health," says Dr Emmanuel. "The priority is regularity of meals. Don't skip breakfast, lunch or dinner. Have three meals a day."

6. Gluten and lactose

Some people suffer digestive symptoms because they have a reaction to gluten, which is found in grains like wheat and barley, but also in a range of other common food products. Coeliac disease is a lifelong autoimmune disease caused by a reaction to gluten which causes damage to the lining of the gut. Coeliac UK estimates 1 in 100 people have the condition. Once diagnosed, it's treated by following a gluten-free diet.

An intolerance to lactose can also cause digestive symptoms like bloating, wind and diarrhoea. It's when the body can't digest a type of sugar mainly found in milk and dairy products. Seek medical advice for a diagnosis before cutting out milk and dairy. If your doctor suspects it is an intolerance they may suggest avoiding lactose for a period of time to see if there's any effect.

Don't assume gluten or lactose is causing your problems. "Avoid being too faddy," says Dr Emmanuel. "Gluten and lactose intolerance is far less prevalent than people fear and if you really don't need to cut out foods, a balanced diet that's not restrictive is much better for you in general."
 
7. Ditch the detox

Detox diets and colonic irrigation that promise to get rid of the toxins in your body sound like a real treat for your digestive system, but they are an unnecessary waste of time.

"There's no evidence that detoxifying diets work," says Dr Emmanuel. "If your body is healthy with a good immune system that's enough to detoxify it. You definitely don't need regular colonics."
 
8. Probiotics

Probiotics are good bacteria found in foods, products or supplements that can have health benefits. They can help to restore the healthy balance of bacteria in the gut and may help with some digestive problems. They can help prevent the diarrhoea that you sometimes get when taking antibiotics.

"After a course of antibiotics, to encourage probiotics have some yoghurt that contains live bacteria," says Dr Emmanuel. "Probiotic products work for some people but not for others as people's gut bacteria is different."
 
9. Talk about your problem

Digestive health is sometimes not talked about as freely as other health issues through embarrassment and awkwardness.

"There's also slight guilt with digestive problems," says Dr Emmanuel. "A feeling that it may be your fault because of what you've eaten or what you've done."

"Always seek help and talk over a problem with your GP unless there's an obvious cause that you are aware of, rather than trying to treat it yourself as you may make it worse," he adds.
 
10. Warning signs

Symptoms may be uncomfortable but harmless. However, in some instances they can be more serious. They may be the result of Crohn's disease and ulcerative colitis, which are the two main forms of inflammatory bowel disease. Symptoms also include blood in diarrhoea, pain and extreme fatigue. Certain cancers can also cause digestive problems, so your GP will want to rule out more serious conditions for your peace of mind.

If you have bleeding from your bottom, a persistent change in bowel habits, dramatic weight loss, increasing heartburn, indigestion or stomach pain, or difficulty swallowing, seek prompt medical advice.
Source: webmd.boot