Posted on January 12th, 2009 | Comments (0)
What you eat and how active you are have a big impact on how much energy you have.
The body takes in energy from carbohydrates, fat and protein. Metabolism is the chemical process that changes food into useable energy. If the food taken in is not balanced with the work done, the body will store the extra as fat. Energy is mainly stored in the body by chemical bonds. ATP transports energy round our body. It works like a rechargeable battery. Energy is released from ATP in a process like using up the charge in the battery. When you eat, the battery is recharged. Large food molecules are pulled apart, releasing the energy in their chemical bonds. This energy is then used in respiration, to repair cells, to help the organs function and to enable the muscles to contract.
When a meal is digested, carbohydrate is broken down into glucose. Glucose levels in the blood rise and the pancreas releases insulin which converts the glucose to glycogen. Insulin and glycogen control the level of sugar (glucose) in the blood. The hormone insulin is produced to take glucose from the blood when levels are raised. Glycogen is the body’s main store of energy and is stored mostly in the muscles and liver. Glycogen stored in the liver can be used by the body later when there is a need for glucose as it can be broken down into glucose again and used as fuel. Glycogen stored in the muscles can only be used by the muscles. The liver can also convert glucose from excess carbohydrates to fatty acids and amino acids from excess protein to fatty acids so too much carbohydrate, fat OR protein can make you fat.
Some foods release glucose into the blood stream very quickly (particularly processed, sugary foods), while others (such as oats, beans and brown rice) slowly and steadily. Becoming aware of these foods can help avoid dips in energy level when you may be likely to go for a sugary snack but that will just repeat the quick rise in energy followed by a dip. When your energy levels fluctuate, think about what you have eaten.
Sugary foods are absorbed quickly, so a lot of sugary food will mean a lot of insulin is released to try to decrease blood sugar levels. It will do this by moving glucose into ALL cells including FAT cells so the glucose is converted into fat and stored. Similarly a big meal will trigger a lot of insulin, while several smaller meals throughout the day will release less insulin and less fat will be stored.
BREAKFAST
‘Breakfast’ means breaking the fast and is important for good health. Your body has been without food for hours and needs refuelling. People who skip breakfast are more likely to have a weight problem than those who do eat breakfast. Protein should be included at every meal. Porridge is a good choice as it releases sugar slowly into the blood stream and so avoids blood sugar levels dipping mid-morning. Oats contain lots of fibre and protein, and milk is also high in protein. If you can’t have dairy products try soya milk. Go for breakfast cereals that are high in fibre and low in sugar and fat. Avoid the processed cereals that give the rise then dip in blood sugar levels and energy. Instead try making your own muesli using oats, dried fruit, nuts and seeds, serve with ice cold milk and slice some banana on top. Scrambled eggs on wholemeal toast is another good breakfast. If you don’t have much time or can’t stomach solid food first thing then mix up a smoothie and drink that.
LUNCH
That mid afternoon energy slump is caused by lower than normal blood sugar levels. When lunch consists of refined carbohydrates there is a surge of sugar in the bloodstream and insulin production is stimulated. The higher the rise in sugar, the more likely the body will over compensate and produce too much insulin, causing a low sugar slump 2-3 hours later. Lunch for many is a sandwich. Sugar is released quickly from the starch in white bread and so there is the dip later. A better option to give a slow release of glucose and keep your energy levels up would be a good portion of protein such as beans, egg, fish or chicken with salad or several vegetables and a limited amount of carbohydrate. Including fibre-rich food such as fruit, vegetables and wholegrains as well as protein at each meal to help you feel satisfied and fuller for longer.
TO MAINTAIN GOOD ENERGY LEVELS:
· Snack on small portions of healthy food like fruit, a handful of almonds/sunflower seeds or a couple of oatcakes to break the cycle of fast then feast and avoid your blood sugar levels dipping up and down.
· Caffeine, found in coffee and to a lesser extent tea, acts as a stimulant which doesn’t give you real energy, just a short term boost followed by a drop in blood sugar levels. It is best avoided or limited.
· Spend more time doing the things that energize you, and restrict the things (and people) that sap your energy
· Laugh and have fun
· Think positively – you attract what you think about. Worry is a waste of time and energy. Instead, use your energy to change the things that you can do something about
· Set yourself goals and work towards them one step at a time
· Get outdoors and into the fresh air. Daylight causes the brain to produce more serotonin which lifts your mood
· Do some yoga
• Get enough sleep. Some people need more than others but you do need to get good quality sleep to wake up feeling refreshed.
Energy is released in the body from various processes, but when key nutrients or oxygen are lacking, energy levels drop. Feeling very tired can be a symptom of Iron Deficiency Anaemia. Iron deficiency is one of the most common nutrient deficiencies in the UK. Red meat is a good source of iron, but iron can also be found in green leafy vegetables and fortified breakfast cereal. Having Vitamin C at the same time improves absorption, while tannin in tea reduces absorption so grapefruit or orange juice with your breakfast would give better results than a cup of tea. A blood test is needed to diagnose anaemia.
About the Author
Weight Talk has been created for the everyday individual who finds difficulty leading a healthy lifestyle. This is a site where you can achieve your health goals whether it’s losing weight or simply keeping fit, not just for the short term but learning how to manage your weight throughout life.
We don’t ban foods or count calories, instead we just take a very sensible balanced approach to food and exercise together with providing members with the correct tools and health information such as tailored exercise and meal plans (catering for Vegans, Vegetarians and people with allergies) which will help them achieve their desired goals and allow them to understand and take control of how and what they should eat.
Article Source: Content for Reprint
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