7 things you should do everyday to build up your energy

If you want to be super productive and have fabulous energy levels for the entire day, then you have to put your best foot forward when getting out of bed in the morning.

We all have super powers, whether we are conscious of them or not, and this formula will enable you to tune into yours and engineer a higher chance of success in all areas of your daily life.

MAY 8, 2016

BY LIAM HARKNESS

Here's how to stay full of energy everyday. Photos: Shutterstock

You’ll be able to put an end to the chaotic, stimulant-driven mornings when you wake up exhausted and are immediately overwhelmed by the pressure of the daily tasks looming ahead of you.

Planning the perfect day starts with a perfect night’s sleep and nothing lets you sleep more deeply than knowing that tomorrow is all planned out.

Falling asleep thinking, “I’ve got tomorrow covered” is a different experience to trying to get some shut eye while tomorrow’s theme song is “Aiyo, so much to do!”.

Here are seven ways you can engineer your energy levels to last you the whole day:

1. Scheduling tomorrow’s events

There is nothing more likely to make you hide under the covers in the morning than waking up without a plan and having to make decisions. It is the all-time energy sapper.

Spend 15-20 minutes the night before organising your day so that when you wake up, you hit the ground running.

2. Get seven-plus hours of quality sleep (the hours between 11pm and 6am are sacred)

Sleep is the foundation of health and energy restoration. Following your circadian rhythm, and sleeping by 11pm is very important, as this is the time the liver works on healing and tissue regeneration.

If you want to wake up refreshed and full of energy, then turn off all electrical gadgets like phones and iPads at 10pm, and all lights at 10:30pm.

Getting enough sleep is an important part of keeping your energy levels high.

Training yourself to stay up after midnight is like living in another time zone. You wake up dazed, exhausted and disorientated, and stumble around looking for the nearest pot of coffee.

When we travel, we call this jet lag, but living in this self-induced state of perpetual jet lag not only affects your performance, it also leads to hormone depletion and rapid ageing.

According to the Dalai Lama, “Sleep is the best meditation”, and leads to longer life expectancy; decreased inflammation and lower stress levels; increased memory, creativity, attention span and focus; increase in muscle tone and size; lower body fat levels; better energy levels; decreased dependence on stimulants like caffeine; and a more positive outlook on life with lower risks of depression.

So, make sleep a priority: “Early to bed and early to rise, makes a man healthy, wealthy, and wise,” said former American president Benjamin Franklin.

3. Don’t check your email, social media or watch the news before 10am

Eighty percent of people between the ages of 18 and 44 check their smartphones within 15 minutes of waking up.

Checking the news or reading emails puts you in a reactive, as opposed to a proactive, state.

Social media and other notifications are databases for other people’s agendas; they’re distractions that get in the way of your own agenda and take up your time.

Any external information can affect the delicate development of your mood and energy levels, so be extremely disciplined and filter the sources and information that you are exposed to before 10am.

4. Get moving (20-30 minutes)

Shake off that sleep and boost circulation with some light to mid-intensity exercise.

Morning movement spikes your natural cortisol levels and floods your body with oxygen and the nutrients it needs to start your day.

Sometimes, the last thing you want to do is the best course of action, but 20 minutes of exercise will clean the brain fog, leaving you feeling fresh and ready to tackle your day.

5. Take a cold shower (3-5 minutes)

If we are looking at habits of highly successful people, then look no further than Tony Robbins. The highly successful motivator starts every morning by jumping into a 57°F (14°C) swimming pool!

Cold water immersion is the gold standard of wake-up calls. It floods the body with adrenalin, stimulating the sympathetic nervous system for a fight-or-flight response.

Now, we don’t all have an ice pool, but try blaring out your favourite pick-me-up theme song and jump into a cold shower for three minutes, and you’ll feel like the Wolf of Wall Street.

6. Download your mindset by programming it while you exercise

We already talked about building your physical energy levels up; now, it’s time to engineer and anchor your mood.

Time is precious, and even more so in the early morning, so use your exercise time to programme your mental approach to the day. It’s up to you to pick the right material to put you in the best mindset for each occasion, but don’t worry because you will have already picked this out the night before.

Personally, I love to laugh in the morning, and so, I watch a comedy series that lasts 20-25 minutes while I work out. (In the evening, I like to relax and be inspired, so I usually listen to spiritual podcasts or audio books while I chill out and focus on breathing and planning tomorrow’s schedule.)

Building habits like this is essential to successful living, and in no time at all, you’ll improve mentally and physically, and have benefited from listening to hundreds of books.

7. Fill the body with essential nutrients

There are various schools of thought on what’s the best fuel to start your day, so you’ll have to listen to your body and experiment to see what works best for you.

Personally, I prefer high-fat fuels like avocado with poached eggs or protein shakes with soaked nuts and coconut oil.

After working out with weights, you might want to add more lean protein to your cooked breakfast. (Tim Ferriss, author ofThe 4-Hour Body, recommends 30 grams of protein 30 minutes after waking up.)

The most important rule to weight and energy management is avoiding all sugars and starches until after 3pm, so no cereals, bagels or toast.

In conclusion, this morning routine will take you less than 60 minutes, but will change the way you approach your day, and eventually, your whole life.

We have known for many years how incorporating habits like exercise and meditation can improve your health, but scientists are now discovering their ability to actively change the fabric of your very being by switching on and off genes in your DNA!

So, set your alarms an hour early tomorrow, folks, and find out exactly what the best version of you looks and feels like.

Send us your before and after photos, and let us know how our advice has helped you personally! We love to hear and share inspiring stories.

http://www.star2.com/living/viewpoints/2016/05/08/7-things-you-should-do-everyday-to-build-up-your-energy/

This post is on Healthwise

6 Good Reasons to Eat a Banana Today

Bananas are not only rich in vitamins and fibre, but are also fat-free and cholesterol-free.

This post is on Healthwise

Source: By Fadhlina Jasni for Health Xchange, with expert input from the Tiong Bahru Community Health Centre.

Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source ofvitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?

Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre explains why bananas are good for you and when you should eat them.

Health benefits of bananas

Bananas are one of the best fruit sources of vitamin B6

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.

Vitamin B6 helps your body:

• produce red blood cells,
• metabolise carbohydrates and fats, turning them into energy,
• metabolise amino acids,
• remove unwanted chemicals from your liver and kidneys, and
• maintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps:

• protect your body against cell and tissue damage,
• your body absorb iron better,
• your body produce collagen - the protein which holds your skin, bones and body together, and
• support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.

Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

Potassium in bananas is good for your heart health and blood pressure

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

Bananas can aid digestion and help beat gastrointestinal issues

A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements.  This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:

• constipation,
• Stomach ulcers, and
• heartburn

Bananas give you energy – minus the fats and cholesterol

Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.

When is the best time to eat bananas?

The best time to eat bananas depends on your nutritional needs and preference.

Generally, the taste and nutritional value of bananas change as they ripen. Newly-ripened bananas tend to be less sweet than well ripened bananas because the starch hasn't fully broken down into simple sugars.

The upside to eating newly-ripened bananas is that you stay full for longer and enjoy the benefits of the resistant starch therein.

On the other hand, a well-ripened banana with some dark patches on the skin is easier to digest and may give you the energy boost you require before playing sports.

Can everyone eat bananas?

Some medical conditions can result in people having a high level of potassium in the blood. In that case, it will be wise to refrain from taking bananas.

And contrary to popular belief, a person with diabetes can eat bananas as long as the carbohydrate contents are accounted for.

 -----

Article contributed by the Tiong Bahru Community Health Centre.

Tiong Bahru Community Health Centre (CHC) strives to bring about convenient health services to the community. It is helmed by a team of experienced nurses and allied healthcare professionals to support and complement GPs in their management of patients with chronic conditions.

Main services include Digital Diabetic Retinopathy Photography, Diabetic Foot Screening, Nurse Counselling and Education, as well as Dietetic Services.

http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/6-Good-Reasons-to-Eat-a-Banana-Today.aspx

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Drink THIS First Thing in the Morning:

This post is on Healthwise

This daily trick can help you detoxify, improve your digestion and boost your metabolism & energy levels

by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging

You're bombarded with toxins in today's modern world... everywhere from the polluted air you breathe, the water you drink, the shampoos and other cosmetics that lather your body with chemicals, and of course, all of the chemical additives, pesticides, hormones, antibiotics and other harmful compounds in the food that you eat.

All of these TOXINS can have harmful effects on your body, harming your metabolism and hormones, impairing your digestive system, and zapping your energy levels.

If I could tell you ONE thing that you could do each morning right as you wake up to help your body eliminate some of these toxins, improve your digestion, stimulate your metabolism, and BOOST your energy, would you do it?

Of course you would... and it takes less than 1 minute!

Here's the trick...

Immediately upon waking each day, squeeze about 1/2 to 1 full lemon (depending on size of the lemon) into an 8 oz glass of warm or room temperature purified water.  This is gentler on your body first thing in the morning compared to ice cold water.  I've found that slicing the lemon into quarters before squeezing by hand is easier than squeezing halves.

Drink this at least 10 minutes before eating any food for the day.

Make sure to use fresh organic lemons to make this drink, and not bottled lemon juice.  You want to use organic lemons to avoid the pesticides that can accumulate.

3 Major benefits of this morning drink to your body, health, and energy:

According to a leading health publication, TheAlternativeDaily.com:

"The health promoting benefits of lemons are powerful. For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components. We know that lemons are a great digestive aid and liver cleanser. 

Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immunity so that the body can fight infection.

Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. 

The minerals in lemons are actually what helps to alkalize the blood.  Most people are too acidic (from eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints.

This reduces the pain and inflammation which many people feel. And the American Cancer Society recommends warm lemon water to encourage regular bowel movements."

Benefits that you can enjoy:

1. Improves your digestion:

Lemon juice helps your body improve digestion and stimulates bile production. Lemon juice can even be an aid for heartburn and indigestion.

2. Boosts your energy for the day:

Even just the scent of lemon juice has been shown to improve your mood and energy levels, and reduce anxiety.  Plus the detoxifying effect and alkalizing effect of fresh organic lemon juice can improve your energy through the removal of toxins from your body.

3. Helps you to lose fat:

Since lemon juice helps to improve your digestive system, aids in removal of toxins, and increases your energy levels, this all combines together to help you to lose body fat as well through improving your hormonal balance... Yet another reason to add warm lemon water to your daily morning routine!

That's a pretty simple trick, right?

Go to Healthwise for more articles

http://www.truthaboutabs.com/drink-this.html

A treatment worth its salt? - Salt Therapy

Published: Sunday November 10, 2013 MYT 12:00:00 AM                

by allie shah

 

Salt therapy is a homeopathic remedy meant to help respiratory problems.



It’s called salt therapy, and it has gained a foothold in Minnesota, US. Touted as an all-natural way to bring relief to those who suffer from allergies, flu or asthma, salt therapy treats patients by allowing them to inhale dry, microparticles of salt dispersed by a generator.

 

THE first thing you notice when you enter the Salt Cave is the floor: It crunches.

Your bare feet slide gingerly across the pebble-like floor covered with 4,000 pounds of Himalayan salt crystals. The walls around you are lined with pink and orange-hued bricks of salt.

As you slide into one of the zero-gravity chairs, you hear the sound of crashing waves streaming from overhead speakers. As you relax and your breathing slows and deepens, you inhale air pumped with pharmaceutical-grade salt.

After a few minutes, you touch your tongue to your lips and taste salt.

This total sensory experience is called salt therapy, a homeopathic remedy meant to help respiratory problems. The age-old alternative therapeutic remedy, sometimes called halotherapy or speleotherapy, is said to alleviate symptoms of asthma, allergies, anxiety and other ailments.

There are no US clinical studies examining the effectiveness of salt therapy, but its adherents swear by it.

Lori Danielson is one of them. Danielson, who suffers from allergies, is a regular at the cave in south Minneapolis.

“I get energy and more oxygen into my body. I’ve noticed my nasal passages clear up,” she said. “The biggest benefit is I know I can breathe.”

Co-owner Scott Wertkin said his Salt Cave – which opened a year ago in a former chiropractor’s office – is one of only 30 or 40 businesses in the US offering this treatment. Other centres have opened in New York, Florida, California and Chicago in recent years.

Although new here, salt therapy’s use in modern history dates back to 19th-century Poland.

In 1843, a physician named Dr Feliks Boczkowski noticed that workers at a salt mine, unlike other miners, did not have respiratory or lung problems. He attributed their healthy lungs to the air climate inside the salt mine.

Salt is known to have anti-bacterial and anti-inflammatory properties. Soon, spas opened in the salt caves, and today, the therapy is popular in Eastern Europe, Russia and Canada.

Wertkin became interested in salt caves when he and his wife were researching remedies for their son, Jack, now 13, who has asthma. They visited a salt room in Florida and were amazed at the difference it made for their son. They decided to open their own business after learning that Chicago was the closest city with a comparable salt room.

They sought to emulate the look of a real salt mine by transforming the chiropractor’s exam room into an otherworldly space.

Wertkin constructed the cave out of 12,000 pounds of rock salt shipped from a mine in Pakistan on the edge of the Himalayas. (The most popular salts used in salt therapy are Himalayan and Dead Sea salts.)

Wertkin compares the salt room’s effect on customers’ nasal passages to “a dry Neti pot”. He said more than 3,000 people have visited the Salt Cave, located in a tiny strip mall next to a yoga studio.

Does it work?

Doctors remain skeptical about the health benefits of inhaling dry salt particles.

“There is no science behind it,” said Dr Scott Davies, a pulmonologist.

Ingesting salt does have therapeutic properties. A 2006 study in the New England Journal of Medicine found that saline therapy was an effective and safe supplemental treatment for patients with cystic fibrosis.

But Dr Charlene McEvoy, another pulmonologist and head of the Asthma Center at HealthPartners, said there is a difference between sitting in a salt-covered room and ingesting a solution of salt and water directly.

She also cautioned that patients with conditions such as asthma should not replace their medications with salt therapy. “If by doing the salt therapy they couldn’t afford their medications, absolutely not. I have data on their inhalers. I know they help. Mortality for asthma has dropped significantly using our current medical treatment,” she said.

Dr Davies acknowledged there’s a history of “people using (salt) as a homeopathic remedy”, and said he knew of no harm that could come from sitting in a room full of salt. Rather than a medical treatment, Dr Davies said, he would put salt therapy in the same category as a spa treatment.

Maybe that’s a good comparison.

The last time Valerie Petit, another salt-therapy enthusiast, made a trip to the Salt Cave, she fell asleep. Petit said she goes to the cave mainly to unwind in the beach-like environment. “I don’t have any health issues,” she said. “I’m just doing it because it feels good.”

And even Dr McEvoy said there could be value in asthma patients doing anything that allows them to relax and slow down their breathing.

A 45-minute session of salt therapy costs US$30 (RM96). The cave also is used for groups doing yoga, meditation or story times for children.

Terri Peterson, a pharmacist, leads a breathing class once a month inside the cave. She said her sinuses open up, an effect that can last for a few days.

Eric Christopher, a member of Peterson’s class, said he’s been to the cave more than eight times since first reading about salt therapy in an alternative health newspaper. He occasionally will take an antihistamine for his allergies, but he believes the breathing classes in the salt cave have helped.

“I woke up having had a restful, deep sleep,” he said after a recent visit to the cave.

Christopher isn’t deterred by the lack of research on salt therapy.

“I let my own experience be my guide in that,” he said. – Star Tribune (Minneapolis)/McClatchy-Tribune Information Services

http://www.thestar.com.my/Lifestyle/Health/Alternatives/2013/11/10/A-treatment-worth-its-salt.aspx

The “King of Herbs” Improves Chronic Fatigue Symptoms

September 17, 2013

Despite what you may think, it’s not just about being tired all the time. In fact, exhaustion is only one symptom of Chronic Fatigue Syndrome (CFS). And getting a good night’s sleep or taking a nap doesn’t help.

CFS also makes it hard to concentrate on what you just read or remember how to add simple numbers. It can get so bad that just maintaining a “normal” life and relationships can be difficult.

Yet the condition remains a mystery. Doctors aren’t sure what causes it or how to fix it. The usual treatment is a combination of harsh drugs. But as usual, they don’t provide much relief. And the severe side effects—like kidney damage, stroke, and worsening depression—are hardly worth the risk.1

Your best bet? An ancient Chinese herb—one you might already know about—that research shows improves many of the symptoms.

It’s called the “King of Herbs” because it benefits so many systems in the body. It mainly works by increasing blood flow. That extra blood flow feeds the brain and improves mental capabilities.2

This 2,000 year old antioxidant gives you more energy and helps you think clearly…

Panax ginseng has been a staple in Chinese medicine for thousands of years. Now, this extract is practically mainstream here in the U.S. with over 6 million people regularly taking it.3

Ginseng is a potent antioxidant that can improve mood, memory, and mental functioning in CFS patients.4 This is a huge discovery for a condition with almost no real treatments.

Study participants with chronic fatigue took 400 mg of Panax ginseng once a day for eight days.
The result? These people felt calmer and were better at mental arithmetic. And the effects were practically immediate.5

Another study had even better results. The group experienced better overall mood and improvement in mental performance. They also had more energy. The study showed that ginseng can help with multiple symptoms, including fatigue which can be the most pervasive problem for CFS patients.6

But here’s the key… You need to take the right kind of ginseng. Make sure it’s panax ginseng.  The Chinese extract works better than American ginseng.

With a syndrome that causes so many symptoms, finding effective relief for even one of them may seem like a miracle. Panax ginseng safely reduces many CFS symptoms including pain, fatigue, and mental decline.

References:
1 http://health.nytimes.com/health/guides/disease/chronic-fatigue-syndrome/medications.html
2 http://www.ncbi.nlm.nih.gov/pubmed/20737519
3 http://www.nlm.nih.gov/medlineplus/druginfo/natural/1000.html
4 http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0061271
5 http://www.ncbi.nlm.nih.gov/pubmed/20737519
6 http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0061271

 

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http://institutefornaturalhealing.com/2013/09/the-king-of-herbs-improves-chronic-fatigue-symptoms

9 Foods That Will Boost Your Energy And Make You Active

No date of article

Feeling low on energy? You might be lacking the essential minerals and vitamins. Here is a selection of top 9 foods for boosting your energy and being more active to get through your busy day.

 

Banana

 

An excellent post workout recovery food item, banana is a simple carbohydrate but an instant energy source. They are also an excellent source of potassium – reduced level of potassium in the body can result in physical weakness. The sugars found in banana can be digested quickly and converted right into energy for your body.

 

Lentils

 

Lentils must be a staple part of your daily diet. They’re rich in amino-acids, protein, minerals and vitamins, and can replace rice or pasta in almost any recipe. Lentils are also rich in fiber that keeps you at the peak of satiety and doesn’t allow glucose levels to rise to higher level. Give your lunch salad an energy boost by adding a cupful of cooked red kidney-beans or garbanzo beans.

Oatmeal

Oatmeal is one of the primary energy boosting foods. Without butter and brown sugar, oatmeal is a good complex carbohydrate. It helps control your blood glucose levels and also keep your tummy fuller for a long time. Also, it has B vitamins that are known for improving the levels of body energy. Having said that, oatmeal would certainly add more energy to your day; the optimum time to eat oat meal is before 11-a.m.

 

Eggs

 

One of the food items that a lot of people undervalue as a major source of energy is eggs. Eggs are rich in protein, amino acids and omega-3 essential fatty acids, which are vital for muscle growth, a powerful immune system, brain power and equilibrium of fluids in the body. Eggs are also one of the top high energy foods because they contain more than 10 key nutrients that are essential for your body.

 

Walnuts

 

Walnuts are one of the best plant protein sources. They are usually regarded as “brain-food”, not just because of the wrinkled look of the shells, but also because of the higher concentration of omega-3 essential fats. A fistful of walnuts in your daily diet will certainly boost the energy levels. Walnuts are also a good source of fiber, bone-building calcium, and several other essential nutrients that your body requires in order to function effectively and have ample amount of energy.

Dark Chocolate

 

Sources of energy don’t have to be tasteless and lack luster as many energy sources taste really sweet. One such amazing energy source is dark chocolate. Dark chocolate is filled with heart-healthy anti-oxidants. Additionally, it consists of caffeine, which is a stimulant that helps keep your body alert and improve metabolism. If you go for dark chocolate as an energy source, then be sure to you buy organic dark chocolate, that’s free of dairy. At the same time, eat dark chocolate in moderation for best results.

 

Coconut Water

 

Coconut water isn’t a solid food; however, it’s one of the most inexpensive and valuable sources of energy. It is often known as “natural energy drink”. It’s full of vital vitamins and minerals, such as potassium along with lauric acid. The potassium supplies the body with the nutrients and electrolytes that replenish the body. Lauric acid is useful in accelerating a person’s metabolic process and providing an energy boost. Additionally, coconut water is low in sugar, fat as well as sodium content.

Yogurt

Yogurt is a yummy, filling treat that is now available in a range of flavors. For desserts, you should try eating low fat yogurt instead of something that’s high in sugar. Yogurt contains calcium, vitamin B-12 and protein; all of these are quite good for your overall body health. It’s also able to convert nutrients directly into energy.

 

Green Smoothies/Shakes

 

Get the energy packing power of leafy greens, yogurt bananas, apples and combine it with some other fruits you like, and now you have got a wake up call just in a glass. Kale and spinach are the most favorite for green smoothies as their mild flavor is either masked or complemented by the flavor of the fruits.

http://www.fitnea.com/9-foods-that-will-boost-your-energy-and-make-you-active/

Quick Way To More Energy

Carl Lowe | Jul 22, 2013


If you’re sitting around feeling tired all the time, researchers at the University of Georgia have found a quick way to increase your personal energy by 20 percent and decrease your fatigue by 65 percent. And it only takes a few moments.

Get off the couch and do some low intensity exercise, say the scientists.

“Too often we believe that a quick workout will leave us worn out, especially when we are already feeling fatigued,” said researcher Tim Puetz, the lead author of the study. “However, we have shown that regular exercise can actually go a long way in increasing feelings of energy, particularly in sedentary individuals.”

“A lot of people are overworked and not sleeping enough,” says researcher Patrick O’Connor. “Exercise is a way for people to feel more energetic. There’s a scientific basis for it, and there are advantages to it compared to things like caffeine and energy drinks.”

According to this study, a slow, easy walk is enough to decrease your fatigue.

“Exercise traditionally has been associated with physical health, but we are quickly learning that exercise has a more holistic effect on the human body and includes effects on psychological health,” Puetz says. “What this means is that in every workout a single step is not just a step closer to a healthier body, but also to a healthier mind.”

http://easyhealthoptions.com/alternative-medicine/quick-way-to-more-energy/

The Health Benefits of Pineapple

Thursday, August 9th, 2012               
Functional Foods, WEIGHT MANAGEMENT by for Bel Marra Health                

Pineapple is a favorite fruit of many people because it’s tangy, sweet and oh so delicious. But did you know that pineapple is an exceptional healthy food with a number of good health benefits? Many healthy food options, including fruits and vegetables, are functional foods and pineapple is not an exception.

Functional foods are consumed as part of a normal diet and are known to have physiological benefits and/or they reduce the risk of chronic disease.

Functional foods contain bioactive compounds which make them healthy food options. Eating a variety of healthy food, including lots of fresh fruits and vegetables will provide many health benefits when eaten as part of a regular diet.

Let’s take a closer look at pineapple to see what makes it such a healthy food choice…

Bromelain

Pineapples contain an enzyme called bromelain. This enzyme provides the digestive benefits of pineapple by helping with protein breakdown. In addition, bromelain is considered to have anti-inflammatory properties and is believed to help relieve pain that is often associated with osteoarthritis. Bromelain is found in the stem of the pineapple, not the fruit part of this healthy food.

It is therefore possible that taking a bromelain supplement in addition to eating pineapple with provide you with enhanced health benefits.

Vitamin C

In addition to bromelain, pineapples contain vitamin C. Vitamin C is an anti-oxidant that helps to prevent free radical damage. Additionally, Vitamin C helps to ensure that the immune system is functioning optimally.

Vitamin A and B Complex Vitamins

Pineapples are a good source of Vitamin A and beta-carotene which are both known to have anti-oxidant properties. Vitamin A is essential for healthy mucous membranes, skin, and vision.

Pineapples contain manganese which is essential for the maintenance of healthy bones. Additionally, manganese helps with energy production and anti-oxidant defenses. In addition to manganese, pineapples contain thiamin (Vitamin B1) which also helps with energy production.

Eating functional foods including a variety of fresh fruits and vegetables is not only delicious; it will help you support your overall health.

http://www.belmarrahealth.com/weight-management/the-health-benefits-of-pineapple/

7 Reasons You Don’t Have Energy To Do Stuff

June 20, 2013             

 

You want to check things off of your to-do list, but you just don’t have the energy to do them all. Ever wonder why this is? Check out the 7 reasons why people exhaust their energy out and you may be able to change things for yourself!

 

1. Carbohydrates

 

Sure those fast food fries taste good and that bread you just ate was filling, but did you know junk foods actually make you tired? Your body uses a lot of energy processing carbohydrates, which means you’ll feel tired and lethargic soon after eating them. You probably have noticed this in the past after eating heavy meals. Do you just want to take a nap when you’re done eating? If so, that’s because your body is busy processing those carbohydrates and converting them into energy!

 

2. Exercise

 

If your body is used to not getting any exercise, then it’s going to feel tired even from exerting even a small amount of energy. Exercising can actually give you more energy when you do it on a regular basis. Your body will release endorphins and it will build muscle as you continue to work out more often. This will result in being able to do more without feeling nearly as tired fatigued as you did before.

3. Sleep

Sleep isn’t just great because it makes you feel more alive; it also gives you energy. When your body doesn’t get rest at night it won’t be able to recover the way that it needs to. So, you need to make sure that you’re getting adequate sleep at night. This might mean going to bed earlier than you would like, but you will feel a lot better in the morning if you do. Even a half an hour can make a big difference with how you feel when you get up.

4. Breakfast

If you like to eat cereal laden breakfast in the morning, then you might want to consider quitting this habit right away. While these might give you energy right away, that is going to be gone in just a few hours time. This will result in you feeling super tired when you really need it. Eat a whole grain breakfast or eggs instead, and you will find that you have more energy throughout the day.

Women need to get around 7-9 hours of sleep at night and men need just the same. If you happen not to get that much sleep, then try to take a short nap during the day, but only for 10-20 minutes. This nap can give you energy without putting you into a fatigued state.

5. Coffee

That morning cup of coffee is going to stimulate your cortisol and adrenaline, but did you know that excess coffee is going to make you sleepy? If you continue to drink coffee all day long you’re going to deplete both of those hormones, which is going to result in fatigue. Try and cut back to one cup of coffee per day and drink water throughout the day as well.



6. Nutrition Deficit

There’s good reason why the FDA recommends getting five servings of fruits and vegetables per day. Not only will this make you healthier, it will also ensure that you get the nutrients that your body needs for energy. For example, lack of magnesium could be causing you to feel sleepy all the time. Fortunately you can get more of this nutrient by eating dark green vegetables and kidney beans, as well as a wide variety of other foods.

Try to eat as many raw foods during the day that you’re able to. This means cutting out bad foods and getting more that are whole, which will give your body more nutrients that it needs. There are tons of recipes out there that can help, so explore them!

7. Stress

Everyone has to deal with stress on a daily basis, but excess stress might just be what is causing you fatigue. The brain uses up a lot of energy when you’re stressed, which will cause it to release adrenaline. You need this adrenaline, so it’s important that you try to avoid stress as much as you can. Meditation and deep breathing are great tools that you can use to release your stress and gain a new perspective. Both of these can also give you more energy, so try them out!

http://www.fitnea.com/7-reasons-you-dont-have-energy-to-do-stuff/

The Vitamin That Supplies More Energy

Carl Lowe | Jun 11, 2013


Crohn’s disease, an inflammation of the digestive tract, can cause muscle weakness and fatigue while generally ruining your life. But researchers at Trinity College Dublin, Ireland, have discovered a simple vitamin that restores your energy, helps get you back on your feet and rejuvenates your zest for life.

Their study shows that three months of taking 2,000 IU of vitamin D per day can help restore muscle tone and relieve many of the discomforts caused by Crohn’s.

“Our findings may have significant implications for these patients,” says researcher Tara Raftery, a research dietician. “These findings, to our knowledge, are the first to suggest potential benefits of vitamin D supplementation on muscle strength with corresponding benefits for fatigue and quality of life in Crohn’s disease. These findings, however, need to be confirmed in larger studies.”

The people in the research who took vitamin D also enjoyed more mental energy and a higher quality of life.

http://easyhealthoptions.com/alternative-medicine/the-vitamin-that-supplies-more-energy/

EAT WELL: Kitchen cures

04 June 2013| last updated at 08:26PM

By Indra Balaratnam


FEEL VIBRANT AND ENERGETIC

 Feeling tired is a common complaint. One nutrient that is important for energy metabolism is iron. Low levels can make you feel lethargic. In the long run, it leads to iron deficiency anaemia.

Meat, seafood, eggs, iron-fortified whole grains are nature’s best source of iron. To get enough iron, have at least two to three servings of animal protein, as well as four to six servings of whole grains every day.

If you exercise actively, you can have more.

•     One serving of animal protein is 60g cooked meat or seafood, one medium-sized piece of fish or two eggs.
•     One serving of wholegrains is one cup cooked wholegrain pasta or two slices of bread.
•     Dark, leafy green vegetables also contain iron.


KITCHEN TIPS

 Stick to lean meat. Trim off all visible fat and poultry skin to cut down on saturated fat.

The iron in plant-based foods such as whole grains and leafy greens are better absorbed by the intestines in the presence of Vitamin C. So having citrus fruit juice with these foods help with iron absorption.

The tannin compounds in tea and coffee cut off iron absorption. Wait two hours after a meal before having tea and coffee in order to maximise your iron intake from iron-rich foods.


BRAIN POWER

 Becoming more forgetful than usual? Perhaps you’re not getting enough Omega 3 fatty acids in your diet.

Omega 3 fatty acids is present in brain tissue and part of the building blocks of brain cells.

Insufficient intake may be a contributing factor to weakening of brain function as you age, resulting in mild reduction in memory capacity.

Omega 3 is an “essential fatty acid” because your body can’t make it. So you have to get it from food.

•     Salmon, tuna, anchovies herring, sardines, mackerel, halibut, flounder, cod and sea bass are rich sources of Omega 3 fatty acids. Aim to include two to three servings of these fish weekly. One serving is a medium piece of fish.
•     Nuts and seeds are bursting with Omega 3 as well. A serving for nuts is ¼ cup and for seeds, two tablespoons.
•     Use unsaturated oils for your cooking such canola, soya bean or olive oil that contain Omega 3 fatty acids.


KITCHEN TIPS

•     Look up fish recipes to get ideas instead of just deep frying fish.
•     Nuts and seeds are great sprinkled in a salad, oatmeal, smoothie, yoghurt, breakfast cereal or stirfried into dishes.
•     If ¼ cup of nuts is too little for a snack, add dried fruit such as raisins, apricots or cranberries.


CONTROL YOUR BLOOD PRESSURE

 All the years of living unhealthily and carrying excess weight can creep up on you in the form of high blood pressure.

Potassium helps to regulate blood pressure by neutralising the effects of sodium. If you constantly eat out, overindulge in junk and processed foods, you can easily consume way too much sodium than what is recommended for an average adult, which is no more than 2,400 mg per day.

This is equivalent to two teaspoons of table salt.

High blood pressure damages blood vessels over time. Left unchecked, it increases your risk for a heart attack, stroke and kidney failure.

The Health Ministry warns that it is the fastest growing chronic disease among Malaysians.

•     Fruit and vegetables are good sources of potassium. Aim to include a minimum of three to four servings of fruit and three to five servings of vegetables a day.
•     For a serving of fruit, follow the one cup rule. For example, how the amount of grapes you can fit into a cup.
•     For vegetables, one serving is ½ cup of cooked vegetables and one cup of raw vegetables, as in a salad.


KITCHEN TIPS

•     Increasing your fruit and vegetables intake is easier than you think. When fixing yourself a plate of food, make sure it is half filled with vegetables, one quarter with carbohydrate and the other quarter, a lean protein.
•     Serve fresh cut fruit after meals as a refreshing dessert.
•     Cut fruit and vegetables and keep in the fridge for a quick snack.
•     Blend fruit with milk and yoghurt to make smoothies.
•     Add extra vegetables when cooking your meals.
•     Choose one or two days of the week to go meatless.
•     Be aware of mindlessly adding salt or soya sauce to your food. Taste first, as you may not need it after all.
•     Cut down on processed foods.
•     Limit carbonated drinks. These are high in sodium even though they taste sweet.
•     Go easy on using sauces to cook. Herbs and spices will add vibrant flavour without having to rely on salt and sauces.


http://www.nst.com.my/life-times/health/eat-well-kitchen-cures-1.292921

Coffee Fights Depression

Posted on Thursday, May 09 , 2013 



Feeling blue? Have a cup of coffee. Several studies show that drinking as little as two cups of coffee a day lowers your risk for depression. But be sure to keep away from the sugar. Sweetened beverages have been shown to increase depression risk.




More on getting out of a bad mood...

• Bouncing Back From a Bad Mood
• Down and Depressed? Acupuncture Can Help
• Light Therapy: Not Just for Wintertime Blues

http://www.dailyburstofenergy.com/index.php/entry/coffee-fights-depression?

Maca Benefits for Various Health Conditions

Danica Collins

Maca Benefits: A Super Herb That’s Been Used to Heal a Variety of Health Conditions

The Peruvian herb, maca, is not only one of the best known natural aphrodisiacs, but is also highly beneficial to your health…

Maca (Lepidium meyenii), a hearty root vegetable belonging to the radish family, grows in the high Andean plateaus of Peru. It has gained the reputation of being a super herb in recent years, and the benefits of maca have been used for over 2,000 years to heal a variety of health conditions.

It is best known for its ability to enhance fertility and libido. Even before the Spanish conquistadors colonized the Inca Empire in the 16th century, the Incas had already been using maca for a multitude of health reasons.

In 1960, Gloria Chacon de Popovici, Ph.D., a Peruvian biologist, isolated the 4 alkaloids responsible for maca’s reputed positive effect on hormonal issues such as hot flashes, fatigue, mood swings, memory loss — and even male impotence.

Maca’s reputation for restoring physical strength and libido has caused many a South American to nickname it “Spanish Viagra.” [Note: Maca bears no resemblance to, nor does it have any association with, the trademarked drug after which it is nicknamed.]

Throughout its long history of therapeutic use, maca has been shown to provide the following health benefits:

• It is a powerful natural aphrodisiac and libido-enhancer that also promotes reproductive health. The journal Plant Science reported that when maca was used in a reproductive health study, it increased the sperm count in male test subjects in just 2 weeks!
• It alleviates the symptoms of menopause and PMS. Indian women use it to treat menopausal symptoms, and Peruvian women have used it for years to encourage fertility and treat pre- and post-menstrual problems. Maca’s calcium, silica and magnesium content helps prevent bone loss that may accompany menopause-induced osteoporosis.
• It boosts energy levels and aids in athletic performance.
• Maca contains glucosinolate and fibers that help prevent certain forms of cancer. Its fatty acid content helps strengthen the body’s immune system, thereby enabling to body to fight cancer.
• It promotes mental clarity. Researchers have given maca to students before tests to improve students’ test scores.
• Maca is an adaptogen. As such, it increases the body’s resistance to stress, trauma, anxiety and fatigue.
• It is rich in antioxidants, fatty acids, vitamins, minerals, amino acids and other nutrients that support optimum health and longevity.
• Because of its high iron content, it has been shown to be beneficial for those who suffer from anemia.
• Maca contains terpenoids and saponins which give it the ability to relieve pain, act as expectorant, sedative and analgesic — and even lower cholesterol levels.

In Peru, maca is usually eaten like a potato, boiled and used in pudding, jams and drinks. Everywhere else, maca is more readily available at health food stores and from online retailers as a powder that can be conveniently added to food or drinks. Maca is also available in the form of capsules or liquid extract, both of which can be self-administered as dietary supplements.

http://undergroundhealthreporter.com/maca-benefits-for-health-conditions

Energy Zappers Depleting Your Zest For Life

"Energy is the power that drives every human being. It is not lost by exertion but maintained by it."
Germaine Greer

 

 

If you don't feel up for the kids, are annoyed at every demand, and you're living for the weekend, than it is time to fix what's zapping your energy.

We can compare our energy levels to, let's say, an air in a car tire. If the tire has no holes, it can keep the air inside for years. If the tire has a hole, even a tiny one, it will deflate with time and all your efforts to pump it up will be useless until you plug that hole.

The same applies to your energy level. Before deciding where to begin to increase it, I would recommend looking at your energy zappers first. No matter how strenuously energy boosting you do, the energy will just continue to drain until you plug your "holes".

Check out these energy zappers and see how many apply to you.


1 Lack of sleep

Sleep is a time for repairing and restoring and it is the true source of our energy. I belive poor night sleep is the biggest and fastest energy zapper in most people's lives. One bad night can ruin the next 24-48 hours.

When it comes to sleep, both quantity and quality matter. Lack of sleep, disrupted sleep, and irregular sleep partenns have a dire effect on energy levels, creativity, mental alertness, general wellbeing and health. People who are unable to sleep properly at night tend to be weary most of the time and lack the ability to concentrate.

What to do? Simply trying to go to bed earlier will usually fail. If you go to bed when you are not enough sleepy it takes a long time to fall asleep. The very attempt to force yourself to sleep actually awakes you, making it more difficult to sleep.

Go to bed when you are sleeppy and get up at the same time every morning. If you got not enough sleep one night, you will feel drowsy earlier and get more sleep the next night. If you are full of energy and aren't exhausted, you may need somewhat less sleep hours.

Read some tips on how to improve your night sleep on HealthAssit.


2 Weekend oversleep

Do you look forward to the weekend to sleep yourself out? Carrying a sleep debt throughout the week with the hopes of paying it off on the weekend is a bad strategy. Studies have found sleeping longer than usual on weekends can disrupt your body's natural sleep schedule (circadian rhythm)1.

What to do? I think the key here is to establish your sleep schedule and have a will-power to follow it on weekends.


3 Clutter, mess and disorganization

Our cluttered, disorganized and unpleasant surroundings can drain us of more energy than we realize. According to the American Demographic Society, Americans waste more than 9 million hours each day looking for lost and misplaced items!

Looking for lost or misplaced stuff is a huge physical drain. Being long looking for necessary thing adds emotional drain. And trying to remember where all things are is a big mental drain. Just being in a cluttered room makes a person tired. A cluttered environment tends to clutter your mind.

What to do? Clean your clutter and organize your environment. Give everything a storage place. Throw out items you no longer need or love. Some areas you might consider giving a clean-up: work-place, home, wardrobe, computer.


4 Procrastination: unfinished tasks and projects

Everything undone, incomplete or unresolved in your personal or professional life drains your energy. As long as affairs are left unfinished they continue to distract you.

Procrastination is quite toxic. I have noticed if there is something I have left undone it keeps running through my mind until it is done. This causes needless energy spending.

What to do? Try outsourcing your life. See which tasks can be eliminated or delegated. Decide what you aren't going to do. Focus on what is really important and can actually be done. Also, don't put off till tomorrow what you can do today.


5 Anger

Anger can be a powerful destructive force. It drains your energy and makes you waste your time in negative thinking.

Most people have some difficulty handling their anger. The problem is usually not the anger itself but the ways in which it is expressed. Some people express their anger in aggressive ways, such as breaking things, lashing out at others, exploding in rage, intimidating and offending. Others express it indirectly, in passive-aggressive ways like sarcasm, nagging or silence and withdrawal. All of these ways are destructive and simply don't work, since they just keep you stuck in the anger and drain your emotional, physical, and mental energy.

What to do? Of course there are exceptions: some people redirect anger towards building success for themselves, but on the whole anger is draining rather than invigorating. When you find yourself engaged in anger, change the focus.


6 Living beyond your means: Overspending

Living beyond your means is a persistent energy zapper. Trying to keep up with co-workers and friends who have a larger financial resource than you will certainly create financial trouble.

What to do? Sticking to the budget that fits your level of income can help prevent your energy from being zapped by worry how to pay bills each month. Know exactly how much you have to spend and use money wisely. When going out for shopping keep a list of items which you "really" need to buy and stick to your list. Develop plan for financial future and try to increase your source of income.

Having freedom from financial worry can certainly lead to the freedom to achieve success in many areas of life as well.


7 Information overload & addiction

Do you feel overwhelmed with the amount of information that enters your life in the form of media, books, magazines and e-mail? The information glut drains your time and your emotional energy. Worse, perhaps, it dulls your ability to think. Just because we have access to all the information in the world doesn't mean we can process it all.

Do you like blogs, e-mail and social networking sites to get the latest news and keep in touch? But that love can quickly turn into an obsession if you aren't careful.

What to do? You have to decide which information is important enough to read, watch, or pay attention to.

William Van Winkle observed, "Data is like food. A good meal is served in reasonably sized portions from several food groups. It leaves you satisfied but not stuffed. Likewise with information, we're best served when we can partake of reasonable, useful portions, exercising discretion in what data we digest and how often we seek it out."


8  Resentment: taking offence

Resentment drags you down and keeps you grasped by your past. In most cases where resentment takes place, the only person who suffers is the victim of the incident.

What to do? The only way the sufferer can get rid of the burden of resentment is forgiveness. Yea, this can be very difficult to achieve! But for as long as you continue to resent your offender, he or she will sap your joy for living and haunt your dreams at night.


9 Worrying & Control issues

We spend a lot of time and energy trying to control everything that goes on around us: events, people and situations. Some people feel an urge to fix every problem that comes up but it is impossible to create a perfect world.

Constant worrying drains your brain of energy and focusing power, and it is a waste of your precious time. This is one of the most difficult to get rid of since worrying is completely irrational, yet something so inherently human.

What to do? When you find yourself getting into the worry mode, ask yourself, "What's the worst that can happen?" Though usually the worst doesn't happen, this switch the power from worry and empowers you to come up with a plan. The energy waste is reduced, turning your force into a creative power.

Let go off things you can't control and focus on what you can! Ask yourself if there is some action you need to take. If there is no action you need to take, then say to yourself: "There is nothing I need to do about this right now, so there's no point in focusing on it." and switch your attention elsewhere.


10 Gossiping

People waste so much time, and create a negative environment by gossiping. It is a real energy drain to discuss others negatively. In fact, next time you gossip, take notice how your energy is lower than before you gossiped.

What to do? If you find yourself in a conversation with a gossip, although you may have no other choice but to listen, do not engage. When there is a break in conversation try to change the subject.


11 "Energy vampires"

Did you ever talk to someone and felt tired, drained, depressed and exhausted afterwards? We often call such persons "Toxic people" or "Energy vampires". They suck positive energy out of you and leave feeling so mentally, emotionally, spiritually, and physically drained.

Toxic people are those who complain or grumble all the time, constantly in need for help, advice, sympathy, or confidence-boosting. They always expect the worse to happen. They encourage you to have feelings of guilt, inadequacy or inferiority. They blame others, spoil for a fight, and provoke a quarrels.

However, there are other, more subtle toxic people. Deliberate "energy vampires" may be very appealing, charming, highly inventive or compellingly persuasive.

What to do? One of the first things to do is to be aware of who the energy vampires are in your life. Try to avoid toxic peole if possible or limit time with them. Whenever the negative talk starts just smile and don't say anything. The less you pay attention to them, the less they'll affect you.


12 Poor diet

When fast food and processed food is your main diet your body is not provided with enough vital nutrients such as vitamins, minerals, fiber, and essencial fatty acids. You simply don't get what you need. Low levels of B-vitamins, potassium, iron, and iodine contribute to fatigue.

Sugary food may promise a quick rush of energy but are followed by an energy crash. These foods trigger a large output of insulin, which lowers blood sugar and leaves you feeling sluggish.

Too much food is just as dangerous for your energy as too little food. Too many kilocalories will leave you lethargic. Too few and you're deserting without the fuel and nutrients you need.

Waiting too long between meals can also sap your energy. If you skip meals, your body slows the metabolic rate and starts conserving energy because it lacks nutrients.

What to do? Eat healthy! Reduce the amount of processed foods. Focus on increasing fruits, vegetables, whole grains, fish, low fat dairy products and lean meats.


13 Overwork

Being chronically overworked can seriously drain energy reserves. When your job extends over working hours, the things that could recharge your energy battery suffer as well. You get less sleep, less rest, and load up on caffeine.

What to do? It's important to seek a proper work-life balance in order to maintain energy levels. Work to live, don't live to work.


14 Endless "to-do" list

Too many commitments is extremely exhausting. Often, just thinking about what you have to do is draining. In addition to the physical force that chores like cleaning the house, cooking, and grocery store shopping demand from you, they drain your time and energy without giving much joy.

What to do? Simplify your to-do list up to the few essential tasks. Organise your list - prioritise which ones you think should be done first. If something can be delegated to someone else, then do it.

Also, make sure that once you complete the task, it's done properly. This helps to avoid going back and re-do anything.


15 Lack of exercise

Lack of exercise = lack of energy. It's a downward cycle: If you don't exercise, you can’' be fit, and if you're not fit, you won't have the energy to exercise.

 

Exercise causes release of chemicals called endorphins into your blood stream. These chemicals give you a feeling of happiness and positively affect your overall sense of well-being.

What to do? Even though it seems like exercise might deplete your last remaining energy reserves, it's actually the best way to beat fatigue and feel refreshed.


Sources & References

• 1. Yang CM, Spielman AJ, D'Ambrosio P, Serizawa S, Nunes J, Birnbaum J. Melatonin prevents the phase delay associated with a delayed weekend sleep pattern. Sleep. 2001 May 1;24(3):272-81. Pubmed

http://www.emedexpert.com/tips/energy-zappers.shtml