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Natural solutions for more energy

admin — Thu, 27 Oct 2011 08:00:53 +0000

Are you the type of person that jumps out of bed every morning with a smile on your face as soon as your alarm goes off, ready and waiting to face the day? Do you remain full of energy and on full pelt for the rest of the day before having a great night’s sleep every night? Or are you more likely to hit snooze on your alarm as much as possible before you absolutely have to get up? Then day-dream about your bed as your energy levels drop through the floor throughout the day?! If you are more likely to be the latter, you are most certainly not alone.

A persistent lack of energy is one of the most common complaints in both men and women across the nation. Daylight, and more importantly sunlight, has a great effect on our overall energy levels. Historically we are used to being outside all day benefiting from the effects of sunlight. Modern living, however, results in the majority of us spending large amounts of time indoors, deprived of sunlight and this causes problems with our body’s natural rhythm and well being.

Officially summer comes to an end this weekend with clocks going back an hour. This signals the start of dull days with very limited and less intense sunlight and even less opportunity to benefit from the sun. This can bring about a reduction in energy levels for much of the population and reduced daylight can, in some cases, cause Season Affective Disorder (SAD) – sometimes known as Winter Depression. As a result many people begin to dread the winter months. There are, however, many natural ways to combat low energy and SAD. Balancing your circadian rhythm is a great way to do this.

Below we have drawn up a brief guide on how you can boost your energy levels and prevent the frequent desire for those 3pm snoozes!

Early Morning (approx 6.30am – 9am)

A boiled egg with wholemeal toast will provide you will a slow and sustained release of energy throughout the morning. (1)

Your Internal Bodyclock is in its “awakening” mode at this stage. Your metabolism is slow and rising. Your body temperature, blood pressure and cortisol levels are all also increasing, signalling to your body to wake up. You may feel ‘groggy’ first thing and crave that morning cup of coffee or a bowl of sweet, sugary breakfast cereal. This may give you a rapid increase in energy, but it will also leave you with an energy slump once the initial effects have worn off. This is where people can fall into the habit of regular caffeine or sugary snacks in an attempt to maintain this feeling.

There are better ways to boost your energy and replenish the low blood glucose levels that have developed during sleep. Try adding a slice of lemon to hot water – this has natural sugars and also helps cleanse the digestive system (having the effect of a bit of a mini detox) ready for the day ahead. Also opt for high fibre breakfasts such as 100% pure rolled porridge oats with a handful of fruit and seeds or a boiled egg with wholemeal toast. These kinds of foods will provide you with a slow and sustained release of energy throughout the morning, keeping you full for longer and reducing those energy slumps.

Try to get out in the daylight as much as possible in the morning as this will wake your body up for the day. The winter days will prevent many people from being able to do this, therefore you may wish to try using a sunrise alarm clock, like the Lumie Bodyclock Starter in the mornings. This will stimulate your brain into waking gradually, balancing your circadian rhythm and your cortisol levels, which has the added bonus of being able to also support your immune system and stress levels.

Morning until Lunch (approx 9am – 2pm)

As your cortisol levels are still increasing you are more alert and efficient and your mental capability has reached its peak of the day. This means your concentration, memory and focus are all waiting to be utilised. So use this time to get all your lingering tasks done!

You could also try using a SAD light for 30 minutes every day for energy stimulation. The effectiveness of SAD Lights is measured in lux, which is the level of light intensity that you would normally get from the sun. A SAD light with 10,000 lux is recommended for those who want to see the most benefits.

Also avoid drinking coffee at this time as this can cause the swift rises and falls in energy levels. Instead you could try green tea, which is packed with antioxidants and contains much less caffeine per cup. Other teas are also great options such as ginger tea, which is good for digestion. Peppermint, fennel and camomile are also good options.

Females should take extra care too. A lack of energy can be due to low iron levels and coffee has been shown to reduce iron stores in the body. Make sure your levels are topped up by eating foods rich in iron such as meats, some fish and leafy greens such as spinach. Consider taking an iron supplement and remember to take this with vitamin C to help its absorption. B vitamins are also great for energy – You could try adding a multivitamin with extra B Complex, such as Viridian High 5 Multi Vitamin to your daily routine.

Another helpful tip is to try to get outside during your lunch break – the fresh air and daylight can do wonders to prevent that mid-afternoon slump. When choosing your lunch, choose slow-release carbohydrates such as brown rice or wholemeal bread rather than refined carbs such as white bread or crisps. Also ensure you have some protein in your meal too – such as lean chicken, fish, beans or pulses.

Afternoon (approx 2pm – 5pm)

Your cortisol levels start to drop which can often lead to drowsiness or that mid-afternoon slump. It’s best to avoid the temptation for biscuits or chocolate for a sugar boost at this time. If you must have a snack, try a small piece of minimum 70% quality dark chocolate or some dried fruit, nuts or seeds. Make sure you prioritise your tasks for the afternoon so you know exactly what you need to achieve before home time. That way you can go home happy and content with the day. ‘A well spent day brings happy sleep’ after all. Also taking in deep breaths is great for energy levels and can help reduce stress and aid concentration.

The Lumie Bodyclock Active, which gradually dims helping your brain to naturally switch off

Evening (approx 5pm – 10pm)

As the evening progresses your melatonin levels start to increase (the hormone that prepares your body for sleep) and your digestion slows. Try to avoid snacking in the evening and heavy meals before bed time. This will require a lot of digestion as insulin is less effective at night. Also your digestive system will struggle to cope with excess amounts of food before bed and this can lead to weight gain as well as disruptive sleep – contributing to an imbalanced circadian rhythm. It is best to avoid all stimulants such as coffee, tea and alcohol as much as possible at this time as these can also disrupt your sleep.

A bad night’s sleep can cause low energy the following day and contribute to reduced mental performance. This can cause stress and lead to a spiral of stress and disrupted sleep which is hard to get out of. If you have trouble drifting off at night, try a sunrise alarm clock with a sunset feature like the Lumie Bodyclock Active. The light gradually dims helping your brain to naturally switch off. If a sunset feature is not for you, then try spraying lavender on your pillow or rubbing some lavender sleep therapy balm on your body to help you switch off.

In addition to these helpful tips, specific nutrients that can support energy levels are:

Magnesium – found in leafy green vegetables such as spinach and kale
Vitamin B Complex – found in brown rice and wholemeal bread. If you supplement this, it is best taken as a “complex” of B Vitamins
Alpha Lipoic Acid (ALA) & Acetyl-l-Carnitine (ALC) – Found in green foods such as broccoli, spinach and some red meats
Co-Enzyme Q10 – found in fish, organ meats such as liver and whole grains
Iron – found in a multitude of food sources, such as red meat, beans and pulses, leafy green vegetables, tofu and fortified breads and cereals
Ginkgo Biloba – a widely available supplement or combined in an energy supplement such as Femergy

Consistent poor energy levels should be treated seriously. If you think the cause of your low energy levels is more than poor diet you should always consult your GP or Natural Health Practitioner.

Written by Katie Guest and Lauren Foster

References

1. Image courtesy of Simon Howden.

Why magnesium is important for health

admin — Tue, 20 Sep 2011 08:30:14 +0000

In our efforts to remain healthy and youthful there is a lot of talk about antioxidants, omega oils, calcium and several other nutrients and yet we may have overlooked the missing link in our diets, the mineral magnesium.

Magnesium is the fourth most abundant mineral in the body and can be found in the teeth, bones and red blood cells. In fact half is found in bone and the rest in soft tissue in the body. The body jealously maintains about 1% of its magnesium within the blood making blood tests notoriously difficult to identify a deficiency (1). Magnesium is our most interactive mineral. It is essential for numerous biochemical reactions carried out within the body (over 350 in fact – more than iron and zinc combined) and interestingly the symptoms of magnesium deficiency are identical to those found in old age and include low energy levels, irregular heartbeat, clogged arteries, migraines and headaches, heavy metals build-up, high blood pressure and insulin resistance (2).

Magnesium – our most important mineral that we all overlook

A study published in 2005 (3) showed that a staggering 70% of the US population may be magnesium deficient and 19% didn’t even reach half the Recommended Daily Allowance, which has just been raised to 360mg in the UK. People at serious risk of magnesium deficiency include the elderly, diabetics, children, those on low calorie diets, those over-indulging in alcohol and those engaged in heavy exercise and stressful lifestyles.

Modern Western diets

Unfortunately modern farming methods have depleted the soils and artificial fertilizer favours certain minerals over others. Over processing food depletes magnesium levels as does increasing the shelf life of food. Did you know that we lose over 80% of the magnesium in wholegrain flour when we convert it into white bread? In fact, magnesium levels in our diet are half what they were hundred years ago. Foods rich in magnesium include pumpkin seeds, nuts, wholegrains and dark green vegetables but these rarely feature within our daily staple diet. In addition our calcium intake has never been higher (4). Asian and African populations have a dramatically lower intake of calcium with little incidence of osteoporosis. Their magnesium intake however is at least double that of Western diets.

Magnesium deficiency develops over time so we often only notice problems when we experience changes due to age, the menopause or when our body is under stress.

Low Energy & Fatigue

Magnesium is a key mineral in the enzyme processes that convert food into energy and several studies show that individuals with low magnesium levels use more energy and therefore tire quickly. Magnesium is critical for both the synthesis and secretion of insulin so diabetics are often found to be deficient in magnesium (5).

PMS & Hormonal Imbalances

Sufferers of PMS have significantly lower levels of magnesium suggesting a clear association. In fact research by Dr David Thomas showed sufferers of severe PMS will tend to have common elements within their diet consuming only a quarter of their necessary magnesium but almost 80% more dairy and a staggering 275% more sugar (6)!

Insomnia

The inability to sleep may also be linked to magnesium deficiency. If you find it difficult to sleep or find yourself waking up in the middle of the night with muscle spasms, cramps or stiffness you may benefit from higher levels of magnesium (7).

Bone Health

Although calcium is the most abundant skeletal mineral it is very poorly soluble on its own. It requires sufficient hydrochloric acid (quantity of which reduces as we age) magnesium and vitamin D in order for it to be absorbed into the bone. Calcium that is not made soluble cannot enter the bone and settles in soft tissue such as joints, muscles and in arteries as cholesterol plaque (8).

Cramps & Spasms

Magnesium is essential for the proper function of muscles. Calcium is responsible for the contraction phase of muscles whilst magnesium is needed for the relaxation phase. Cramping at night and irritating twitches in the eyelids are often clear signs of magnesium deficiency. Restless Leg Syndrome, a poorly understood neurological disorder, responds favourably to magnesium chloride rubbed into the muscles (9).

Headaches

Many studies indicate that there is a relationship between headaches, migraines and low levels of magnesium in the bloodstream. Magnesium helps to relax blood vessels, encouraging normalised oxygen flow to the brain (10).

Anxiety, Nerves & Irritability

A deficiency in magnesium can result in the symptoms of anxiety and irritability since magnesium is required for the manufacture of adrenal stress hormones.

Kidney Stones

Kidney stones, one of the most painful urinary disorders, have beset humans for centuries. A kidney stone is a hard mass of chemicals from urine. The most common type of kidney stone contains calcium oxalate. Studies indicate that magnesium helps prevent recurrence of calcium oxalate kidney stones due to its effects on solubilising calcium in urine (11).

Skin problems

Magnesium is necessary for the elasticity and dermal protection of the skin and low levels will reduce skin cell health (12).

Magnesium absorption through the skin

Our intestines are simply not efficient at absorbing relatively large doses of magnesium from supplements and increasing the intake simply results in diarrhoea. Absorption is dramatically reduced with poor digestive efficiency, particularly as we age or when unwell. This is why hospitals will always favour a slow, gradual supply (IV drip) rather than an oral supplement.

Magnesium chloride is the form favoured by our bodies as it is the result of all other magnesium compounds being exposed to the hydrochloric acid in our stomachs. Magnesium chloride is in fact the result of evaporation of sea water. As pure and as simple as that and it is perfectly suited to absorption through the skin. Cardiff University has just completed the first clinical trial to produce evidence that magnesium is excellently absorbed through the skin (13). And an earlier trial in 2010 showed that the body could remineralise five times faster by skin application than by oral supplementation (14).

Written by Andrew Thomas from BetterYou

References

1. Last, W., “Magnesium Chloride for Health & Rejuvenation”.
2. Cargue, Otto, Vital Facts about Foods, 1933, quoted in J.I. Rodale, Magnesium, the Nutrient that could Change your Life, Pyramid Books, New York, 1968; also see “Excessive Calcium causes Osteoporosis”, Sircus, Mark, “Magnesium and Calcium”.
3. CSIRO Minerals Report DMR-2378, September 2004.
4. Karpf, Anne, “Dairy Monsters”, The Guardian, UK, 13 December 2003.
5. Office of Dietary Supplements, “Magnesium”. King, D. et al., “Dietary Magnesium and Creactive Protein Levels”, J. Am. Coll. Nutr. 2005 Jun; 24(3):166-71
6. http://www.mywire.com/a/WorldWatch/Nutrients-declining-food-supply/1632863/
7. Davis, W. and Ziady, F., “The Role of Magnesium in Sleep”, Montreal Symposium 1976, also see http://www.medicalnewstoday.com/ articles/70832.php
8.12.Sircus, Mark, AC, OCD, Transdermal Magnesium Therapy, Phaelos Books, Chandler, Arizona, 2006, p.199; see http://www. magnesiumforlife.com/ or http://www. magnesiumforlife.com/thebook.shtml
9. Restless legs syndrome is treatable but under-recognised. British Medical Journal. 2 September 2006; 333:457-458 doi:10.1136/bmj.333.7566.457
10. Vergini, R., MD, “Magnesium Chloride in Acute and Chronic Diseases”, or http://www.industryinet.com/~ruby/ magnesium_chloride.html
11. Piesse, J.W., “Nutritional Factors in Calcium Containing Kidney Stones with Particular Emphasis on Vitamin C” (review article), Int. Clin.
13. National School of Pharmacy, Cardiff University. Pub date TBC.
14. A Pilot Study to determine the impact of Transdermal Magnesium treatment on serum levels and whole body CaMg Ratios, Josling & Watkins. Date of publication 09/04/2010.

bodykind do some detective work on food intolerance

admin — Tue, 05 Jul 2011 12:00:00 +0000

Do you have a health issue getting you down that Doctor’s just can’t seem to help with? Do you not feel quite as well as you should? According to Allergy UK as many as 45% of people in the UK suffer from a food intolerance (1), many of which lead to varying symptoms that while not life threatening, can make all aspects of life uncomfortable, painful or just down right miserable. Symptoms of food intolerance are varied and can have a serious effect on the quality of your day to day life. From abdominal pains to eczema, fatigue and Irritable Bowel Syndrome, food intolerance can lead many to unhappiness. But it is a common area that can be difficult to get help for from many in the medical profession.(2)

According to Allergy UK as many as 45% of people in the UK suffer from a food intolerance

There is a stark difference between food allergy, and food intolerance. Food allergy sparks a rapid response in the body’s immune system to a particular food. The immune system mistakes a food for an ‘invader’ which often results in a rapid allergic reaction, commonly associated with nut and seafood allergies.(3) Food intolerance on the other hand can lead to many less serious reactions but uncomfortable symptoms that manifest themselves through skin conditions, digestive problems, aches and pains and much more.(4)

There are numerous foods that can spark intolerances including dairy, meat, fruit, fish, gluten, wheat and even vegetables. But how can you find out just what it is that’s upsetting you. You could try eliminating certain foods from your diet to see if this has a positive effect on your symptoms but this can be a long drawn out process (and must be done under the supervision of a qualified Nutritionist). There are a number of products on the market today however that offer home tests for a variety of different food intolerances and the Food Detective is one of the most popular.

Food Detective is the world's first self test for food intolerance

Simple, safe, reliable and fast the Food Detective is the world’s first self test for food intolerance. No more waiting days for results, the Food Detective tests your reaction to 59 common foods through a finger prick blood sample and gives you results in about 40 minutes. The test identifies foods causing IgG antibody production which may be involved in various conditions such as IBS, eczema, and arthritis. The test gives you the ability to easily identify the type of foods that may be affecting your health and eliminate them from your diet giving you the peace of mind to eat the right things and improving your lifestyle.

It is important to note however that changes to diet should only be made after consultation with a qualified nutritionist. Symptoms of intolerances and allergy can be eased with nutritional and dietary help. ”Some general advice would be to boost the immune system via a diet rich in a variety of vegetables and fruits which provide vitamins and bioflavonoids. In addition to this omega 3 fatty acids from oily fish e.g. salmon, trout, mackerel and sardines (at least two portions per week) are really helpful to the immune system and also to reduce inflammation in the body.”(5)

Written by Mike Pye

1. http://www.allergyuk.org/

2. http://www.foodintoleranceawareness.org/isitfi.htm

3. http://www.foodintoleranceawareness.org/isitfi.htm

4. http://www.foodintoleranceawareness.org/symptoms.htm

5. Ani Kowal, Food Allergy and Intolerance Week, bodykind Blog, January 27th 2010.

A few ways that might help to keep ‘back to work’ lethargy at bay

admin — Mon, 04 Jan 2010 15:10:45 +0000

Many people are currently heading back to work after an extended Christmas and New Year break. It can be tough to get back into the swing of things after having time off and often people feel lacking in energy. There are a few natural ways that can be useful to help provide a mood boost and prevent feelings of lethargy.

Back in September I wrote about the link between anxioxidant nutrients and symptoms such as stress, anxiety and fatigue. It is important to keep your dietary antioxidant levels high, this will boost your immune system but may also help to combat fatigue. The best way of providing the body with ample antioxidants is to eat a variety of colourful vegetables and fruits daily. Get a minimum of 5 portions a day. A good way to make sure you are always supplied is to take easy to eat fruits and vegetable stick to work with you. Keep them at your desk and snack away guilt-free. Blueberries, any berries in fact, are packed with antioxidants and also very tasty. Clementines are easy to peel and readily available at the moment and most supermarkets stock carrot and celery sticks if you don’t have time to prepare your own in the morning. You can dip these into a tomato-based salsa for an extra antioxidant hit. Any fruits and vegetables will work to boost antioxidant levels in the body – remember to eat a variety to provide an array of different antioxidants to the body. Antioxidant supplements made from natural berries and herbs are now also available to buy but should not be viewed or used as an alternative to a healthy diet.

Magnesium is also considered a great lethargy buster. Fatigue is thought by some in the medical field to be one of the typical early symptoms of magnesium deficiency (1). Stress hormones can promote a reduction in tissue magnesium levels and mild magnesium deficiency may promote the feelings of fatigue. Magnesium is an incredibly important mineral and acts as a multi-functional nutrient in the body where it is present in all cells! It takes part in around 300 processes in the body and is vital to many bodily functions such as energy production, nerve function, muscle relaxation, bone and tooth formation, heart rhythm and aids in the production and use of insulin.

The National Diet and Nutrition Survey (NDNS) of adults aged 19-64 (2) found that quite a shocking number of women in the UK are not achieving adequate daily magnesium intakes with 74% of women age 19-64 not reaching the RNI (reference nutrient intake) for magnesium and 85% of 19-24 year old women not beaching the RNI for this vital nutrient. Many men (about 42%) too appear not to be reaching recommended levels. Modern society does not eat as many whole grains, seeds, beans and nuts as in previous times and it is these sources that are rich in magnesium. Processed foods contain little of this vital mineral. Good dietary sources of magnesium include dried figs, almonds, hazelnuts, walnuts, cashew nuts, sunflower seeds and dark chocolate (minimum 70% cocoa solids!). Wholegrains such as brown rice and oatmeal also contain good amounts.

Omega 3 fatty acids from oily fish such as salmon are vital for the brain and may help lift the mood. Good dietary sources of omega 3 fatty acids include oily fish such as mackerel, salmon, sardines, trout and some nuts, especially walnuts, and flax seeds. For people who don’t regularly eat fish considering a daily omega 3 supplement could be very helpful. In fact I would suggest that the majority of individuals in the UK do not achieve good dietary Omega 3 intakes. For vegetarians and vegans a flaxseed oil supplement can be useful and there are now supplements containing the longer chain omega 3 fatty acids, EPA and DHA, available which are made from algae.

Ginseng is often taken as an energy boosting supplement. Korean Ginseng, also known as Panax ginseng, appears to be helpful in treating and reducing stress-related fatigue (3,4,5). A short term, one month, supplement with this herb could be worth a try. Remember to read the label and stick to the recommended dosages.

Keeping blood sugar levels stable during the day will help prevent energy and mood slumps – a key here is to ensure you include a source of protein with each meal, this could include eggs, unprocessed meats and fish, beans, lentils or other pulses and nuts or seeds. It is also important to avoid refined carbohydrates and minimise caffeine intake since this can disrupt hormones involved in blood sugar balance. Eating a healthy balanced diet rich in a variety of vegetables and fruits and minimal processed and refined foods will help to keep levels of all nutrients and antioxidants high. If you feel that you are in need of a boost or are consistently finding it hard to eat a diet rich in a variety of vegetables and fruits you could consider taking a good quality multi-vitamin and mineral supplement to cover any dietary shortfalls. Personally I like the food-state supplements which are easily absorbed by the body and derived from natural sources. Multi-nutrient supplements that also contain probiotics (‘good’ bacteria) are also available. A study (6) found that such a supplement could help to reduce stress and exhaustion as well as improving the immune system. Remember that a nutrient supplement can never be considered as an alternative to a healthy diet.

(1)Saris N-E L et al. 2000. Magnesium: an update on physiological, clinical and analytical aspects. Clinica Chimica Acta. 294:1-26, 2000.
(2)Henderson L et al. 2003. The National Diet and Nutrition Survey: Adults aged 19-64 years. HMSO London.
(3)Bannerjee U et al. 1982. Antistress and antifatigue properties of panax ginseng: comparison with piracetam. Acta Physiol Lat Am. 32(4):277-285.
(4)Reay J L et al. 2005. Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. J Psychopharmacol. 19(4):357-365, 2005.
(5)Reay J L et al. 2006. Effects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained ‘mentally demanding’ tasks. J Psychopharmacol.
(6)Grunenwald J et al. 2002. Effect of a probiotic multivitamin compound on stress and exhaustion. Adv Ther. 19:141-150
Written by Ani Kowal