We all count down the days to the end of the year when we get to take some time out, with the promise of having time to relax, unwind and enjoy some down time. However, for most of us, the reality is that the festive season is the busiest time in our social calendar! We need enough energy to keep the kids entertained, fight through the crowds to do Christmas shopping, cook up festive feasts and let’s not forget, having the energy  to deal with family for days on end. Oh boy! 

How can you have enough energy to get through your festive season? Here are some energy tips:

Sensible Eating

One of the most obvious ways to build up your energy is to eat properly, that’s why it is so important to have a good breakfast. Breakfast is named this for a reason – you are breaking the fast from when you had your dinner the night before. Then focus on making your other meals throughout the day balanced and small. Supersized meals use more energy to digest.
 
Our body uses carbohydrates for energy and proteins to help sustain energy when needed, while fats make us feel satisfied.[1] Glucose produced from carbohydrates gives you a quick boost of energy, any extra glucose not used gets stored in the liver for later use. Fats are used for energy once they are broken down into fatty acids to make cell linings and hormones and extra is stored in fat cells.[1]  Protein can also be used for energy after they have been converted into the necessary hormones, muscles and other proteins that our body requires.[1]

Aim to include carbohydrates, proteins and fats in each of your meals to equip your body with the energy building blocks it needs to keep you going.[1] 

 

 

Build Your Energy

There are a range of things that you can do to boost your energy – experts agree that physical exercise like walking increases energy, even though you may think that it would drain energy![2] So get those gorgeous legs moving and take a walk around the block.

In between decorating the tree, prepping your family feast and all the other things you need to get done this festive season, make sure you plan some time into your holidays to put your feet up, as relaxation activities reduce stress. [8]

 Another way to increase energy levels is to take an energy supplement such as Vita-thion Effervescent Tablets to support the cycles in the production of energy.[3]
 
The new convenient Vita-thion® Fizzy tablets with ATP and vitamins B1 and C to keep you going throughout your day.  ATP[5] (adenosine triphosphate) is the molecule which stores energy temporarily and then releases it into the body when needed[4] and Ginseng[6]  a well-known active ingredient that helps to reduce fatigue and increase capacity for work and concentration.[3,5,6]
 
Vitamin B1 is needed for the release of energy from glucose and helps your body to turn fats, protein and carbohydrates into energy. [3]

Energy Drains

 We all feel energy drained from time to time,  and there may be medical reasons for this (with prolonged symptoms you may want to consider a medical check-up to rule anything out), but there are also many non-medical energy-drains that you should be aware of this festive season.
 

• Interestingly, dehydration drains your energy and impairs physical performance as well as decreases your alertness and concentration.[8,2] So make sure you drink enough water during your festive days! This is especially important after exercise as your body craves fluids and need an energy boost.
• With the festive season being renown for sweet treats, puddings and other sugary drinks and snacks, remember that sugar provides energy, but is a quick-fix and leads to a slump afterwards. If you do need an energy boost, make sure that that you have a healthy snack that releases energy slowly.[8]  Food provides us with the energy that we need to function so missing meals and leaving long gaps between eating can also make you feel drained of energy.[8,9]
• Our beloved caffeine and a lack of sleep will definitely leave you feeling drained.[8] Caffeine late in the day will make you feel wired, but then leave you tired, as it disrupts the natural sleep pattern, keeping you from getting a good night’s sleep.[8]

 

 

Our bodies automatically use a relevant energy-making system depending on the time and power needed for the activity that we are doing. Follow these easy steps and make sure that your energy reserves are well looked after so that you can put your best foot forward this festive season!

 

References:

1. WebMD. Carbohydrates, Proteins, Fats, and Blood Sugar. [Online] May 2015 [Cited June 2016]; Available from URL: http://www.webmd.com/diabetes/nutrients-and-normal-blood-sugar-control
2. WebMD. Jaret P. 9 Ways to Get Your Energy Back. [Online] September 2015 [Cited June 2016] Available from URL: http://www.webmd.com/balance/features/get-energy-back?print=true
3. Vita-thion Effervescent Tablets package insert
4. Vita-thion Fizzy tablets package insert
5. Rathmacher J, et al. Adenosine-5′-triphosphate (ATP) supplementation improves low peak muscle torque and torque fatigue during repeated high intensity exercise sets Journal of the International Society of Sports Nutrition 2012
6. Milta O et al. Chapter 57: Considering Complementary and Alternative Medicines for Older Adults
7. Vita-thion Granule sachets. Approved package insert. October 1999
8. WebMD. What’s zapping your energy? [Online] September 2015 [Cited June 2016]; Available from URL: http://www.webmd.com/balance/guide/whats-zapping-your-energy#1
   Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science

 

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