Energy and Well-being
A series of tips and hints on energy and well-being taken from a new pocket book written by Gillian Burn, one of our expert trainers and a specialist in health and well-being.
KEEPING HYDRATED
- The body loses two and a half litres of fluid in normal body functions daily. This needs replacing.
- Try and drink 8-10 glasses of water a day.
- Hydration helps brain power and concentration.
- Try not to drink at mealtimes. It dilutes the digestive juices and delays the absorption of nutrients.
POWER LUNCHES
- Focus mainly on eating protein food, for cellular and muscular growth.
- Protein is digested slower than carbohydrates and puts less demands on the digestive system.
- It is easier for the body to digest protein alone.
- Aim to eat protein and salad/vegetables to stimulate clear thinking.
SLEEP
Sleep is an important part of our well-being. Most people need between 6 - 8 hours a night to be effective throughout the day. Whilst we are asleep our cells recharge and assimilate information from the day, muscular energy is replenished, cells and tissues are repaired and rebuilt and the immune system combats illness.
To ensure you are getting a good nights sleep follow some of these guidelines:
- Get up at the same time every day - lying in on days off disrupts sleep patterns
- Don’t go to bed hungry - carbohydrates have a mild sleep enhacing effect so try toast, cereal or some fruit
- Avoid sugary, spicy or fatty foods which act as stimulants
- Early evening exercise will promote sleep but try not to exercise too close to bedtime i.e 2-3 hours before
HEALTHY NUTRITION
- Healthy nutrition is essential for brain function, memory skills and enhanced learning.
- The brain is made up of 85% water, so drinking at least 2 litres of water a day is essential for healthy functioning of your brain cells.
- Breakfast - breaking the fast is important for maintaining energy levels to stimulate brain function.
- High energy food for the brain includes oats and brown rice. These help in the production of serotonin, an important neuro-transmitter enhancing mental and thinking skills.
- Omega 3 oils are excellent for the brain and can be found in fish such as salmon, pumpkin seeds, walnuts, almonds and brazil nuts.
- Regular meals help maintain sufficient glucose stores and iron levels for increased energy.
EXERCISE
Exercising for just 30 minutes every day can bring you the following benefits:
- Increases energy and stamina
- Increases oxygen supply to your brain, improving brain function.
- Improve muscle tone and lung function
- Keep your heart fit and strong
- Help manage weight, blood pressure, cholesterol and blood sugar levels
- Promotes relaxation and reduces stress
Handy hints to get you started and keep you motivated
- Walk somewhere every day
- Choose exercise you enjoy and vary your activities
- Remember to stretch your body after every activity
- Alternate strength and flexibility exercises, perhaps on different days of the week.
- Remember that rest and recovery are vitally important
- Steadily increase duration and pace of walks
- Increase resistance of strength training
- Maintain water and food intake
If you would like to order a copy of Gillian Burn’s Energy and Well-Being Pocket Book please Click Here
Tags: Exercise, Healthy nutrition, Keeping hydrated, Power lunches, Sleep, Well-being