CAN'T STOP, WON’T STOP...

ARE YOU AN ENERGISER BUNNY OR RUNNING ON EMPTY?

We all take the time to ensure our mobile phones are not without charge... Do you take the same amount of time and care when it comes to your own energy levels?

I will start off by posing a few questions for you to answer:

Are you tired when you wake up?

Do you need a major shot of caffeine in the morning?

Do the small things make you irritable very quickly?

Do you feel fatigued several times during the day, even sleepy?

Do you persistently try to catch up on rest?

Are you constantly searching for quick-fix sugary food?

If you answered mostly 'yes', it’s time to re-assess your approach to energy management. It could help you cope with the stresses and pressures of day to day life.

The daily grind can be a drain, leaving you physically tired, sleep deprived and flagging before the day is done. Here are some tips for staying energised.

HOT POTATO

Sugar provides an effective quick-energy fix, but with a catch. After eating sugar, the body secretes hormones that stimulate the release of glucose from the liver, boosting sugar levels. But it results in an energy imbalance that leaves you feeling low and lethargic later on. The hormones also happen to be adrenalin and cortisol, the stress hormones, so if their release happens during the night it can interfere with your sleep. Constant stimulation of this kind can even lead to adrenal fatigue. When these special glands, just above the kidneys, are overstimulated, it results in a weakened immune function and an increased susceptibility to infection, energy drain and burnout. To keep blood sugar levels stable we need to manage what and when we eat and avoid foods that send our sugar levels through the roof - i.e. those with a high GI value (Glycemic Index). These include some seemingly innocuous foods, such as baked potatoes and wholemeal bread, both of which have a high GI and could cause a mid-afternoon slump if eaten for lunch. Try replacing them with foods that have a more stabilising effect, such as meat, fish, eggs, nuts, seeds, fruit and vegetables. Many oily fish have the added benefit of being great brain food, high in the essential fatty acids Omega 3, 6 and 9. These are better taken naturally through food than by loading up on supplements.

TIP: Nuts, including almonds, cashews, walnuts and pecans, have especially good blood-stabilising qualities, although salted nuts should be avoided if you have high blood pressure.

WATCH YOUR FLUIDS

Cells that are not sufficiently hydrated can't take up glucose efficiently, which can affect your performance. Even a one per cent drop in hydration can result in a loss in concentration and memory. Drinking 8-10 glasses of still water every day can help to boost your mental performance, while at the same time reducing tension and often boosting mood.

TIP: Checking your urine is a useful way to tell if you're dehydrated. It should be pale yellow and odourless. If it has a darker tone and smells (often an odour like ammonia), you're low on fluids and should drink a few glasses of water. Within 20 minutes the problem is often solved.

GET SOME SHUT-EYE

The importance of sleep cannot be overestimated. The first few hours of sleep (DELTA sleep) are essential for the body to repair and rejuvenate itself, and help us to feel fresh the following day. During this early period, cortisol levels drop, brain frequencies are slower and other stress hormones are suppressed, all aiding repair and recovery. The next two or three hours are know as REM sleep. This is when we move towards the waking state, the brain becomes more active and we tend to dream. This stage of sleep has been associated with enhancing brain function, including memory, and so if curtailed can have a negative impact on performance. Clarity of thought, short-term memory and creative thinking may all be impaired and we are more likely to make mistakes under pressure.

TIP: Dispense with the alcoholic nightcap. Once the initial feeling of relaxation has gone, the alcohol will disrupt your Delta sleep and dehydrate you, making your sleep erratic and restless.

BREATHE DEEPLY

Practise diaphragmatic breathing by placing one hand on your chest and the other on your stomach, around the naval. The hand on your stomach should move out more. Babies breathe from the stomach, as do opera singers in order to extend the length they can hold each note. Chest-only breathing tends to limit oxygen absorption from the air into the bloodstream, whereas deep diaphragmatic breathing promotes better oxygen supply, improves blood sugar levels and promotes better chemical balance in the blood. The end result is a greater sense of calm and focus.

TIP: Practise diaphragmatic breathing for 10 minutes every day and when under pressure, even when your heart rhythms stabilise.

TAKE EXERCISE

The endorphins produced during exercise provide all of the above benefits, such as stabilising heart rhythms and blood pressure, but exercise should be moderate rather than high intensity. High-intensity training, where you train above the anaerobic threshold, may be much promoted and publicised in the media, but can be dangerous. If in doubt, seek further advice from your Doctor or Heath Professional.

And finally - those mobile phones we ensure are charged and ready for the day?

My advice - Take a break from them once in a while, live in the moment.

Be well

Dorian

www.drdoriandugmore.com