Dead duck is
possibly what best describes young urban Indians. While the stress that
professional and personal challenges throw at you isn't going to dip anytime
soon, the good news is that your body's energy is renewable. This
explains why waking up to sunlight perks you up.
Instead of turning to vitamin supplements, caffeine and energy drinks for a power kick, here are 10 daily must-dos that can help you harness maximum energy to get through the day, and some more.
Breakfast like a boss
No matter how late you are running, don't skip a hearty breakfast. Diet consultant Mehar Panjwani suggests you start the day with a slice of fresh aloe vera on an empty stomach. "It cleanses the colon, detoxifies the liver, and enhances absorption of nutrients. A cup of green tea with two oats biscuits will begin your day on a high. A tomato or spinach omlette, brown pohe or a preparation of ragi, oats and sesame seeds is the best breakfast," she suggests. Throw in a few dates and nuts — both energy boosters are packed with protein, which take longer to convert into glucose, offering you a longer lasting energy supply.
Breathe right
The importance of breathing right is often undermined. The correct way is to breathe deeper, slower, quieter. What that does is send more oxygen into your cells, slowing the heart rate, lowering blood pressure, improving circulation, and ultimately providing more energy. When caught in stressful situations, we always end up breathing poorly. "Less oxygen means uneven distribution of nutrients in your system. When we are in the thick of work, breathing is invariably shallow. The solution is simple. Be aware of how you breathe. Make it deep. Soon, you will develop the habit of breathing right," says Panjwanii.
Be cheerful
Whether you drink, eat or smell vitamin C-rich foods (taking a whiff of essential oils of orange, lemon, grapefruit or lime ups alertness), you end up boosting your energy reserves. So, instead of sipping on a latte, down a glass of water with juice of half a lemon. Panjwani advises you include at least one citrus fruit (orange or sweet lime) in your daily meal. "It's best to snack on a fruit between breakfast and lunch. Vitamin C is rejuvenating and helps in absorption of iron in your breakfast. Iron is critical in replenishing haemoglobin (a protein in red blood cells that carries oxygen) levels; that's why you don't end up feeling tired."
Don't shun carbs
While low-carb diets are the new fad, carbohyrates are in fact the cheapest source of energy and key to keeping you active, says fitness expert Leena Mogre. "It's important to treat food as fuel. If you wish to reduce carb content at dinner, have a fistful of brown rice with salad." Panjwani recommends incorporating green leafy veggies, a salad and yellow-orange veggies with brown rice or multi-grain bread/rotis. "For protein, throw in paneer, tofu, pulses, legumes or some lean meat into your plate. Have a cup of curd to ensure you feel light and energetic post lunch; good bacteria in it aids digestion." Walnuts, almonds and bananas are instant energy snacks.
Have a drink
Expect your energy levels to sag if you don't glug between three to four litres of water a day. Mogre says, "Opt for the antioxidants-rich green tea instead of the regular. Two cups a day is just right." For instant rejuvenation, drink alfalfa or wheatgrass juice, suggests Panjwani. Sugar and caffeine from colas offer a burst of energy, but also bring on patches of lethargy.
Take a break
Good blood circulation is critical to energy because blood transports oxygen and nutrients — fuel for our cells — to the muscles and brain. If you have a desk job, get up once every hour and walk around the office. Give your mind a rest by taking 10 minutes off to think about nothing, before resuming work. And plan the most taxing tasks when you notice your energy levels peak.
Keep good company
Rather than rant about how that pesky colleague is squeezing your mojo dry, act. Stay away from him or her. The upside? Interacting with energetic people will rub off some of their liveliness on you.
Do what you love
Indulging in an activity you love goes a long way in reshuffling your stressed mind. Better still, start learning something new. That way, your active mind will reward you with the release of dopamine, a chemical that will motivate you further.
Max it with magnesium
Sluggishness and muscle weakness are symptoms of magnesium deficiency. Magnesium keep your blood pressure in check, guards you from fatigue, maintains muscle, heart functions, and promotes bone strength. It's found in whole grains, kidney beans, almonds, cashew, dates, flax seeds and sesame seeds.
Work it out
Mogre suggests you exercise four times a week. "Weight training increases your Basal Metabolic Rate (amount of energy expended while completely at rest), reduces slowing-down fat and ups lean muscle tissue." The release of endorphins and enkephalins leaves you cheerful. Get adequate rest (seven hours a day). Since light interferes with sleep, stay away from your smart phone, laptop and TV just before you sleep.
By ANAND HOLLA, Mumbai Mirror | Jan 13, 2013, 09.00 AM IST
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