Are you struggling to shake off the tiredness you felt during the long, dark winter?

Factors such as stress, lack of sleep, busy lifestyles and a deficiency of the right nutrients can all lead to tiredness and fatigue.

Nutrition expert Pharma Nord (hyperlink to www.pharmanord.co.uk) gives some tips to help you feel re-energised in time for summer.

Think wholegrains

Include more wholegrains in your diet like brown rice and oat-based cereals. They will make you feel fuller for longer and are packed with B-vitamins which help to convert food into energy. If you want to give yourself a natural energy lift, B vitamins are usually most effective when taken in combination as a vitamin B complex due to their mutually supportive action within the body. For example, Bio-Multi Vitamin and Mineral (is it possible to hyperlink to https://www.multivits.co.uk/bio-multi-vitamin-and-mineral?) contains 18 vitamins and minerals, including vitamins B1, B2, B6 and B12.

Support your body’s energy production

Stimulants such as caffeine and sugary snacks provide a short term energy boost but when the effects wear off, they can leave us feeling drained and craving more. Our bodies need a natural vitamin-like substance called coenzyme Q10  (www.q10.co.uk) to make energy. It can be found in small quantities in foods such as dark leafy greens and fish, however most is manufactured by our bodies.

Did you know that our ability to produce Q10 decreases from our mid-twenties? Q10 levels are also impacted by intense physical exercise and chronic illness, so many people top up with a supplement. 

Curb your sugar cravings

If you eat lots of chocolate, biscuits, cakes and processed foods you will most likely experience regular sugar cravings and energy highs and lows. Are you familiar with a 3pm energy slump? If so, your blood sugar could be imbalanced. One of the causes of high blood sugar is chromium deficiency.

Try controlling your blood sugar by consuming more of this vital trace mineral in your diet. Foods such as green leafy vegetables, fish and eggs can help. As most cooking processes deplete chromium from food, you may find you need a chromium supplement to control sugar cravings. For more information on how to control your blood sugar and reduce cravings, visit www.bloodsugarcontrol.info

Don’t forget water

Water is one of six major groups of nutrients that are important for a healthy balanced diet, which also include proteins, fats, carbohydrates, vitamins and minerals. Sometimes staying hydrated is a simple step to feeling healthy that we fail to take. The average human body contains about 40 litres of water, representing around two thirds of the body’s weight. Water is an important medium to transport nutrients around our bodies and also where metabolic reactions essential for our bodies to function take place. The bodies’ minimum water requirement from food and drink is one litre per day, with two litres being optimal.

The power of magnesium

If you don’t consume enough magnesium, energy production is halted. The eventual outcome is fatigue and weakness. Factors such as stress, intense physical exercise, high intake of alcohol, caffeine and an unhealthy diet can all have an effect on magnesium levels. The best dietary sources are green leafy vegetables and cereals. Or if you try a supplement, look for one which contains three different forms of magnesium to improve the absorption in your body.

Want some more nutritional tips to help you feel energised? For free nutritional advice visit www.multivits.co.uk or call 01670 534 900.