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Lack of Energy

If you lack energy and feel tired all the time even when you’re getting enough rest and sleep, the causes can be emotional or physical. Depression, anxiety and low mood can all cause lethargy, while illness, convalescnce and post-viral fatigue can easily wipe you out.

However there are also dietary and other lifestyle links which we look at here.

Too little exercise can make you feel tired and reduce your body’s capacity to deal with a busy life. Exercise is one of the best ‘cures’ for daytime tiredness and lack of energy, as long as it is moderate (e.g. walking) rather than hard/vigorous. Short term, the increase in blood circulation and therefore available oxygen has a re-generating effect on the brain, which is the seat of much fatigue. Long term, increased fitness can help you keep going for longer without becoming exhausted.

Poor diet can induce tiredness by not providing enough of the energy-converting vitamins and other nutrients. Drastic dieting can also mean that there aren’t enough calories available to provide energy. Too much alcohol can make you tired, affect blood sugar levels and cause poor sleep. Smoking can make you tired by blocking the oxygen that your brain needs to feel alert.

There are several supplements which are claimed to help improve energy levels.

Co-enzyme Q10 is probably one of the best and particularly good for improving stamina for exercise. Acetyl-l-carnitine and alpha lipoic acid are two over the counter supplements used together that may increase energy by boosting mitochondria, the internal combustion engine of cells, the slowing down of which tend to be a factor in the ageing process. Iron pills may help even if you are not anaemic – in one recent study in the Britihs Medical Journal, non-anaemic women had increased energy levels after a month’s iron supplementation.

Siberian Ginseng is said to be an energising tonic and does seem to work well for many people with a steroidal-like boosting effect (though avoid if you have high blood pressure). Chinese herbalists can make up herbal prescriptions for tiredness and lack of energy.

Tips for improving energy

Eat a balanced breakfast to sustain you through the morning and have a high protein lunch containing only small amounts of good quality carbohydrates. A lunch high in carbs, especially those such as white bread or white pasta, will make you feel tired in the afternoon because they encourage your body to produce sleep-inducing hormones.
Get as much fresh air into your life as you can. Try to work in a room where you can have the window open; and always sleep with the window ajar. Stale air makes you feel stagnant. Also keep heat down.
Avoid sugary drinks and snacks for energy during the day. The boost they will give you will be short term, and within an hour or so you will feel tireder than ever. Instead choose small amounts of lean protein such as yogurt, or nuts and seeds.
For an instant reviver, do one minute’s skipping or marching on the spot with arms moving or running up and down stairs. This increases circulation and carries oxygen to the brain.
Use a lunch break to escape to somewhere peaceful and quiet for 15 minutes and try to meditate. Our bodies need to relax regularly in order to function well.
Drink two litres of fluids a day – preferably water. Your brain needs to be only 3% dehydrated to affect mental and physical performance considerably.

For personal advice on increasing your energy levels through diet – or on any other health/nutrition topic, contact me.

Brain Power

Brainpower – including memory, concentration and speed of communication – tends to be at its peak in youth and young adulthood, and can show signs of decline in the mid years. However, much can be done to stop this downward spiral and the right diet is an important factor.

Several types of nutrients have been shown both to help maintain your brain in ‘good working order’ and to help prevent the brain diseases that most often attack in old age, including Alzheimers and Parkinsons.

A diet low in fruit and vegetables and too high in saturated fat is strongly linked with a greatly increased risk of getting Alzheimers disease later in life, for example.

And it appears to be the anti-oxidants in a healthy diet which have a particularly marked effect on reducing the risk of Alzheimers. One large study reported in the Journal of the American Medical Association in 2002 showed that volunteers with a high intake of vitamin C, vitamin E, beta-carotene and dietary flavonoids were less likely to develop the disease.

Regular meals also predispose to better brain power. There is much research to show that a good breakfast is important for brain function. A breakfast of wholegrain cereal and fruit has been found to improve memory by increasing your concentration, and the speed at which you process thoughts. This could be because breakfast gives you an all-important ‘shot’ of glucose after a long night’s fast, and the brain relies on glucose for its energy

Building on the foundation of a generally healthy diet and regular meals, all the following foods/nutrients have been shown to improve brain functioning:

Mono-unsaturated fats: During the 1999 Italian Study on Ageing, it was found that a diet rich in olive oil (which is very high in mono-unsaturated fats) improved memory and helped prevent cognitive decline in old people, probably by maintaining the structure of the brain membranes. Mono-unsaturates are also found in good amounts in avocados and nuts.

Omega-3 fats: There is much research to show that omega-3 rich oily fish really does prove the old saying that ‘fish is good for the brain’. Fish such as salmon, herring, mackerel, tuna and sardines helps to maintain the nerve function and the structure of brain cells. A diet high in anti-oxidants will ensure that the omega 3 oils (which are part of the polyunsaturated group of fats) can work properly.Vitamin E rich foods: One 2002 study by the US National Institute of Ageing, published in the Journal of the American Medical Association, found that old people who had the highest intake of vitamin E were 67% less likely to develop Alzheimer’s disease. Another study by Harvard Medical School, published in October 2002, found that a diet rich in vitamin E can lower the risk of Parkinson’s disease. In this study, 124,000 people were followed for 14 years. Vitamin E is found in olive and other plant oils, in avocados, nuts, seeds, egg yolk and various vegetables and grains.

Vitamins B12 and folate: Low levels of these two B vitamins in the blood have been shown to increase the risk of Alzheimers, according to a 2001 study published in the journal Neurology. Find vitamin B12 in lean meat, offal, fish, eggs and cheese, and folate in liver, pulses, fortified breakfast cereals, and leafy green vegetables.

Red wine: One large Danish study carried out over 30 years recently found that drinking red wine can lower the risk of getting Alzheimers disease by 50%. However the amount of red wine needed is quite small – one drink a week is enough, according to the research! Coffee: Drinking moderate amounts of coffee throughout life may improve your brainpower, two studies have found. One (published in the European Journal of Neurology) found that three to four cups of coffee a day consumed since the age of 25 lead to a 60% reduction in Alzheimers disease compared with people who drank 1 or fewer cups a day.

Supplements: Several supplements may improve brainpower. Gingko biloba seems to increase apillary function and blood flow to the brain, which is an important factor in how the brain works. Siberian ginseng may also affect the brain in a similar positive way.

And what not to eat …

You can enhance the effect of the brain super-nutrients listed above by cutting back on certain items in your diet too.

Sugar: Research conducted by the New York university School of Medicine has found that a diet high in sugar may encourage the hippocampus – the area of the brain that controls memory – to shrink. In tests, high blood sugar levels made participants perform badly in short-term memory tests. High blood sugar is also linked to insulin resistance.

High alcohol intake: Although small amounts of alcohol are good for health in older people in several ways, excess intake is not. Long term high alcohol intake can affect short and long term memory – it appears to kill the brain cells.

Saturated fats: A high intake of these blocks the work of the polyunsaturated fats (e.g. omega-3s) which are important for brain health.

For personal advice on how to improve your brain health and memory through diet, or for any other nutritional advice, contact me.

Depression/Low Mood

Being depressed not only feels horrible but can adversely affect your health – research shows that depressed people’s immune system is lowered, causing them to get more coughs and colds. Profound periods of depression may even cause early death through cancer and cardio-vascular disease, researchers at the Danish Epidemiology Science Centre have found.

Though a tendency to depression can be hereditary, it is often ‘circumstantial’, following a bereavement, disappointment or other negative life event.

In chronic depression, the balance of brain chemicals is altered and treatment via prescription drugs (usually SSRIs) may be necessary to restore the status quo, but there are several self-help methods to help you overcome it. Getting started is the hardest step, as depression can leave you unwilling to even get out of bed.

Research shows that depressed people do best at first with gentle exercise in a non-competitive environment – swimming or yoga are ideal. Three 30-minute sessions a week of walking lead to a greater boost in mood than SSRI’s, one study found. Comfort eating is a cliché – but some foods and supplements can help to boost feelings of well-being. A general healthy diet, high in complex carbohydrates such as whole grain rice, wholegrain bread, wholewheat pasta and sweet potatoes, ensures good brain function, while any serotonin-boosting food such as turkey, bananas, milk, nuts, dried apricots,will help. Depression can be linked with folate and selenium deficiency – eat plenty of folate-rich foods such as leafy greens and fortified breakfast cereals, find selenium in Brazil nuts and offal. Avoid alcohol as this can acually lower your mood further.

Supplements of St John’s Wort are mild antidepressants, while 5-HTP and omega-3 fish oils may also work. SAD may be allieviated with light therapy (special lamps or lightbulbs) – home use equipment can be purchased via the internet/mail order. Essential oils and perfumes can lift mood – citrus, neroli, green tea and rosemary are uplifting. Upbeat music is a great mood-enhancer, especially if you dance not just listen, and laughter produces body chemicals that enhance mood. Of course you don’t feel like laughing when you are depressed – but ask someone to bring you in a comedy video or book and you might find yourself laughing nevertheless.

If depression lasts longer than two weeks – see your doctor.

For personal help with way to beat depression through diet or for advice on any other nutrition topics, contact me.

Heart Health

It’s fairly easy to improve your heart health - and protect yourself from heart and circulatory diseases in the future - by incorporating certain types of foods into your diet. One large controlled trial in the USA found that a diet containing regular amounts of soya protein, nuts and soluble fibre from oats and barley was as effective at lowering blood cholesterol as statins were. It is also important to watch your fat intake – but a very low-fat diet isn’t the right answer. Your heart needs fat to make it healthy – it just has to be the right kind of fat….

Here are some guidelines on what you should include in your diet on a regular basis.

Fruit and vegetables The first step toward a healthy heart is to eat five to seven portions of fruit and vegetables every day. These should be rich in antioxidants, and in general, these tend to be the items which have the brightest and deepest colours – e.g. red, purple, dark green, orange and bright yellow. Leafy veg have a particular role to play – they are high in vitamins B6, B12 and folic acid which can help prevent high levels of a substance called homocysteine in the blood – raised levels of which are linked with increased incidence of heart disease and strokes.

Oily fish such as salmon, mackerel, sardines and trout are high in omega-3 essential oil, which help to keep the heart beating regularly and helps to prevent blood clots.

Fats When cooking, use oils with a high level of monounsaturated fats, such as olive and rape seed oil. They’re less likely to be turned into cholesterol in our bloodstream than other fats. Use olive oil on salads and bread, too. Eat a low saturated fat diet (saturates are found in highest quantities in fatty meats, chicken skin, fatty dairy produce and commercial baked goods). Avoid trans fats – similar to saturates, they seem to encourage LDL ‘bad’ cholesterol to fur up the arteries. Trans fats may be present in commercial baked foods, desserts and spreads. A diet low in saturated and trans also helps the omega-3 fats to work better.

Garlic, onions contain allicin and sulphides which can help to lower cholesterol and prevent clotting.

Pulses such as soya beans and tofu, kidney beans and lentils are high in soluble fibre as are oats. Soluble fibre can help lower LDL ‘bad’ cholesterol.

When thinking of the right diet for heart health, think ‘natural’ and ‘whole’ – complete the picture with plenty of whole grains (brown rice, whole wheat pasta, wholegrain bread, rye bread).

It’s not all bad news for hedonists – a glass of red wine a day and 2 – 4 squares of dark chocolate are also good for the heart. They contain anti-oxidants which help to prevent the arteries furring up.

For personal advice on how to keep your heart healthy through diet, or for advice on any other nutrition topic, contact me.

Weight Problems

Obesity is linked with a wide range of diseases and symptoms which are most common in people over 40. Heart disease, stroke, high blood pressure, some cancers, insulin resistance, diabetes type 2 and osteoarthritis are the major ones and it is now thought that overweight people are more prone to Alzheimers disease.

Obesity is an increasing epidemic which has been put on a level with smoking as a cause of medical expenditure in the USA , and some estimates say that by the year 2020 most adults in the UK and USA will be overweight or obese unless something is done.

Even if you are not severely overweight, keeping an eye on your calorie intake and lifestyle habits may prevent obesity in later years.

Before you begin to try to shed pounds, you need to know if you really are overweight, for while obesity is linked with curtailed life, being too thin in your middle years is nearly as bad.

A quick and easy well to tell is to measure your waist. Fat stored around your stomach and waist is linked with greater risk of heart disease, syndrome X and diabetes than fat stored in the hips and thighs. A waist measurement of over 37 inches for men, or 31.5 inches for women indicates a slightly increased risk,while a measurement of over 40 inches for men and 34.5 inches for women indicates a substantially increased risk.

The way to lose …

If you do need to lose weight, you need to balance your food and drink (calorie) intake with the amount of energy your body uses up. That normally involves eating and drinking a little less (of certain foods, see later) and taking a little more exercise on a regular basis.

You need to achieve this balance by eating healthily and by avoiding fad or crash diets. Weight is definitely easier to control long term if you do things sensibly and make changes in your eating habits that you can stick with for the rest of your life.

Choose foods which are natural and healthy as much as possible. It has been shown that diets which are regularly high in items such as baked goods, confectionery, desserts, crisps, fast food and highly processed foods of all kinds are the diets which predispose to weight gain and make it hard to lose weight.
Don’t reduce your food intake too low. Eating just 100 calories a day less over the course of a year would result in a weight loss of about 10 pounds. Studies show that weight lost slowly is less likely to come back on.
Choose foods low or moderate on the Glycaemic Index. This index measures how quickly or slowly foods are converted into glucose and absorbed into the bloodstream. Foods high on the GI index, such as sugar and many refined carbohydrates will be absorbed quickly and have you feeling hungry again before long, while low GI foods, such as pulses, wholegrains and most fruits and vegetables will keep your blood sugar levels even and keep hunger at bay.

Low GI foods: All pulses, wholegrain pasta, wholegrain rye, pot barley, pearl barley.

Apples, dried apricots, peaches, cherries, grapefruit, plums, oranges, pears.

Avocados, courgettes, spinach, peppers, onions, mushrooms, leafy greens, leeks, green beans, broad beans, sprouts, mangetout, broccoli, cauliflower, tomatoes.

Yogurt, milk, nuts.

NOTE: The Glycaemic Index only measures carbohydrate foods, but both protein and fat foods reduce the rate of food absorption and so have a similar effect to low GI foods.

Choose a good balance of food types. A varied diet is important for health and this shouldn’t be ignored while you are losing weight.
Eat regularly – ‘little and often’. Research shows that most people stick better to a weight loss plan if they eat frequently, with no more than 3 hours between each meal or snack. This doesn’t encourage overeating as long as the meals and snacks are small and healthy
A very high protein/low carbohydrate diet should be avoided as, although it produces excellent initial weight loss there is good research to show that it can cause health problems, particularly for women. It may exacerbate calcium loss from the bones and is linked with kidney stones. A low carbohydrate diet is also low in dietary fibre, fruit, many vegetables and may cause nutritional deficiencies.

For personal advice on how to reduce your weight or keep it stable and still eat well, or for advice on any other nutrition topic, contact me.

Top Topics

Find out how your diet can effect each topic.

Insomnia

So what can be done?