Fitness mantra
Secret of energy
A few adjustments according to the body’s biorhythms help rev up the metabolism
Mridula Wattas

Feeling energised is not just a question of eating high-calorie foods or having energy boosters. In fact, taking too much of glucose leads to too much sugar in the blood which may lead to hypoglycaemia, feeling of tiredness, fatigue and low energy.

There are natural rhythms of energy in our body which we need to understand if we want to remain ‘energised’ throughout the day. We start off feeling sluggish after waking up. Our energy peaks mid-morning, and the body wants a`A0siesta`A0in the afternoon. We get a second spike of energy in the early evening, followed by our lowest energy point just before bedtime. A few adjustments according to the body’s daily biorhythms help to rev up its metabolism.

Don’t skip breakfast: Never skip breakfast or you will feel sluggish throughout the day. A meal of milk/ yogurt, cereals like oats or missi roti and egg white/ paneer and a citrus fruit is ideal as it is low-fat, high-protein and high-soluble fibre meal with added Vitamin C.

Avoid a large lunch:Fats stay in the stomach longer, diverting blood away from the brain, muscles, and other tissues, making you feel sluggish. Include some iron and magnesium-rich foods in lunch. Iron helps transport oxygen to tissues, increasing energy levels. Good sources of iron include red meats, the dark meat of chicken, iron-enriched breads and cereals, raisins, dried apricots, legumes, dates etc. Magnesium helps maintain muscle and nerve function, and keeps the heart rhythm steady and bones strong. A handful of sunflower seeds canfulfill half of the body’s daily magnesium needs. Other rich sources are nuts, soybean, flaxseeds.

Drink more water: Have at least eight glasses a day. With every cup of coffee, or a glass of wine, drink two extra glasses of water to counteract their dehydrating effects.

Get enough B vitamins: B vitamins cover a`A0range of bodily functions. Most B vitamins are involved in the process of converting blood sugar into usable energy.

Have an afternoon snack: A`A0small, snack, low in sugar, with protein and fibre, a couple hours after lunch helps. Mixed nuts and fresh fruit, non-fat yogurt, sprouts, or roasted chanas are good options.

Get regular exercise: Aerobic exercise increases the amount of oxygen that flows to cells. This increased oxygen can improve health and aid in digestion, circulation, and respiration.

Have an early dinner: Have an early but leisurely dinner and let the process of relaxation begin.

Take time to relax before calling it a day. Switch off the TV, do not use phone or computers at least an hour before bed. Dim the lights, take a warm shower, or read a book. A good night’s sleep is very important to feel energetic the next day.

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