We all require energy to function. This energy is derived from the food we eat and is burned by our bodies being measured in calories. We can define vitality is a feeling of well-being providing you with the ability to breeze through a busy day and still have sufficient amounts of energy to spare at the end of it. To capture this feeling of vitality you must ensure that you consume high energy, low-fat foods and undertake regular exercise. It is important however to also permit yourself sufficient time to relax and recuperate your body.
One of the principal physical energy foods is carbohydrates the starches and sugars of which, are abundant in selected plant foods such as vegetables, cereals, pulses and fruit. Although it is true to say that fat and protein also provide your body with fuel, most of the body’s energy requirements are supplied by carbohydrates given the majority of them break down into glucose, which is the primary source of energy for the human body. Consuming sugar derived from fruit provides us with valuable energy and vitamins minerals and fibre. Raw sugar however provides us with an abundant supply of energy but with no additional nutrients and as a consequence it is often referred to as “empty calories”.
It is far more beneficial to derive your sugar intake from fruit and fruit juices. Pasta, bread, potatoes, and rice are all starchy foods and are renowned for their energy boosting properties. These are also favourite foods of athletes given their ability to assist the body in building up their energy stores prior to competitions. Some nutritionists understand that grazing on smaller snacks throughout the day can help to keep your energy flowing. If your busy schedule does not allow you to have three square meals in a day is far better to consume food on a little and often basis for example breakfast followed by mid-morning snack, a small lunch, a little mid-afternoon snack and then a light evening meal. Never undertake to starve yourself through most of the day and then eat a larger meal during the evening as this will lead to encouraging your body to gain weight.
In light of the fact consuming food directly affects the chemistry of our brain, eating the correct foods at specific times of the day will make some difference to your mental alertness. Meals which are rich in starch may well improve your physical endurance but it could also have a calming and relaxed effect on the brain which is why you often experience feeling sleepy after eating potatoes or pasta for your lunch.
Exercise makes us feel full of vitality and alive given that it triggers the release of endorphins which are the chemicals in your brain making you feel happy calm and more relaxed. Here are a few tips to start up your own exercise program thereby increasing your energy and vitality levels.
1. Undertake an exercise that you will enjoy doing on a regular basis for around an half hour period three times a week.
2. Start your exercise regime gently and gradually build up to your desired level.
3. Tailor your fitness activity to your fitness needs. Examples would be yoga for flexibility, weight training for strength, or swimming for endurance
4. If you are having trouble motivating yourself to exercise then why not team up with a friend or take part in a team activity or joining a running group
5. Vary your exercises. Introducing variety into your exercise regime will go some way to maintain your motivation and will also help exercise other areas of your body