Fit_Well_October_2017

Sort it!

Words

Natalia Lubomirski

Photos

Getty

That’s the number of people in the UK

with low levels of vitamin D. And with

the nights getting longer and colder

weather on the way, you could be at risk,

too. Vitamin D helps us stay charged up.

To boost your levels during the next few

months and fend off colds and flu, turn to

page 12 for The Forever Sunshine Diet.

60 %

ARE YOU

SLEEP DRUNK?

Struggle to recall what day

it is when you wake up? You

might be sleeping too much.

Yes, really, there is such a

thing as too many zzzs.

Having a lie-in can disrupt

your biological clock,

throwing your energy cycle

out of whack, and making

you feel like you’re

hungover. Try and get up at

a regular time each day,

even on weekends.

WHEN IT’S TIME

TO SEE YOUR GP

If you’re still flagging and

late nights aren’t the

reason, it might be time

to make a doctor’s

appointment. Energy

slumps can be caused by

anaemia, coeliac disease,

an underactive thyroid or

even heart disease.

FOOD IS FUEL

Eating right is key to keeping

your energy levels steady.

Dietician Emer Delaney (@

myprivatedietrd on Twitter)

advises fuelling up on protein,

fibre, iron and B vitamins to

keep your motor running.

>> BREAKFAST Rolled oats +

green apple + apricots + milk

>> LUNCH Avocado + scrambled

eggs + smoked salmon +

wholemeal seeded bread

>> SNACK Hazelnuts +

70% dark chocolate

>> DINNER Tuna steak +

brown rice + spinach

SEroTonIn

What is it? The main brain chemical

responsible for making you feel

happy and relaxed, and it can put

a little pep in your step.

Harness it Book a massage. A study

by the University of Miami Leonard

M Miller School of Medicine shows

that a massage increases serotonin

by 28%

corTISol

What is it? This hormone is released

whenever your body is stressed.

It encourages the production of

glucose to help power you through

the rest of that HIIT class or help you

hit that deadline. But too much can

leave you feeling drained.

Harness it Nibble liquorice. This

herb can regulate cortisol levels. In

fact it can even boost it. Seems

counter-intuitive? Not exactly. If

you’re not producing enough

cortisol, your body can

overcompensate and produce too

much, leaving you tired during the

day and wide awake at night.

THYroID HorMonES

What are they? T3 and T4 hormones

regulate the speed your cells work at

and the way your body uses energy.

Harness them Try to eat foods that

are good sources of vitamin A. Tuck

into sweet potato, spinach, carrot,

pumpkin, broccoli, peppers, melons

and mango.

InSUlIn

What is it? It signals to your liver,

muscles and fat cells when to take

glucose from your blood for energy.

Harness it Fill up on fibre. It slows

down glucose absorption, preventing

a blood sugar spike that can result

in an energy-sapping crash.

HARNESS YOUR ENERGY HORMONES

Serve with a

lemon wedge

for extra

vitamin C

Seeing

red

Your brain associates this vibrant

colour with action, and looking at it

can cause a temporary increase in

speed and strength. Try popping a

scarlet hue on your nails before

an interview or meeting.

Energy

in a bottle

For an instant energy hit, spritz

Neom Sicilian Lemon & Fresh

Basil Home Mist, £18. The Neom

energy-boosting range is packed

with revitalising essential oils to

stimulate tired and

busy minds.