I don’t know about you, but sometimes (most of the time) it feels like, no matter how much sleep I get, I am constantly exhausted.
The world we live in, where we’re switched on 24/7 means our brains never really switch off & we’re always trying to play catch up on a sleep deficit, which, with two kids, work, life and house, is never going to happen (also, hello, Netflix?)
I was lucky enough to chat to Jayne Wilson about the best ways to feel less like you’re wading through mud, by incorporating changes to your diet and including supplements. And when I say diet, I don’t mean to lose weight, that ship has sailed right on by, it’s all about having a healthy lifestyle.
1: What reasons are people low in Magnesium? Is it purely down to diet and not eating the right foods?
Magnesium is an essential mineral involved in helping to release energy from the food we eat. It is important to make sure that you have enough magnesium, without this you maysuffer from tiredness and fatigue, poor energy release and poor muscle function. Magnesium also plays an important role in healthy psychological function and the healthy functioning of the nervous system.
Poor diet – Make sure that you are eating at least the recommended amount of fruit and vegetables a day. Remember that the magnesium in foods can be lost in cooking or processing. Choose to lightly steam or boil your vegetables or eat them raw if you can.
- The stress associated with fast-paced modern living may lead to poor food choices that are high in sugar and drinks containing alcohol and caffeine. These choices can have a detrimental effect on nutrient status in general.
- A healthy digestive system ensures that you are able to efficiently absorb nutrients from your food, leading to a higher intake of vitamins and minerals from a healthy balanced diet.
- Inaddition, if you are not feeling on top of things, you may not have a great appetite, it is important to eat nutrient dense food little and often to ensure you get the vitamins and minerals that you need to maintain your health.
2:What are the best ways to increase energy levels and feel less exhausted?
It’s important to understand what may be causing energy dips, so first of all, if you have concerns, you should speak to your doctor to make sure there are no underlying reasons. Energy levels can be linked to how tired you feel. There are a few main lifestyle influences that maycause your energy to dip:
1. Psychological causes such as being under pressure:
Over time if you are exposed to ongoing stressful situations, it can take its toll. Help reduce tiredness and fatigue by eating Magnesium rich foods (dark green leafy veg, nuts, seeds, wholegrains). You may also consider taking a Magnesium supplement, for extra reassurance.
2. Physical causes such as poor sleep.
An adult needs 7-9 hours sleep but many of us fail to achieve this.
Being unable to fall asleep, intermittent waking and snoring, may have many causes, again, speak to your doctor to get checked out. However, promoting good sleep hygiene prior to going to bed may help you to drop off:
- No devices an hour before bed or in the bedroom including TV
- Spraying bed linen with Lavender spray
- A relaxing bath with a restful book
- No caffeine after midday (Try decaf or herbal teas)
3. Lifestyle causes such as poor diet
Many people may usecaffeine and sugary drinks or snacks to keep goingduring the day when they feel exhausted. This is a double-edged sword as the body has to work harder to compensate for sugar highs and lows. Substituting with nuts, seeds and protein bars along with eating regularly every 4 hrs can help to keep you going all day. Other nutrients that help with combating tiredness include- Magnesium (wholegrains, nuts, dark green leafy veg), B Vitamins including B6 (poultry, fish, eggs, vegetables) and B12 (oily fish, eggs) and Vitamin C (citrus fruits, dark green leafy veg, strawberries).
3: What foods should you be eating each day to help you to achieve a healthy, balanced diet? Not necessarily to lose weight but for better health.
A good balance of lean protein, complex carbohydrates, abalanced choice of fats including Omega 3 rich oils from oily fish or seed oils e.g. flaxseed oil and eating and up to 10 portions of fruit and vegetables. (UK recommend 5 portions a day, USA 8-9 portions a day, Japan 13 portions a day)
- Lean protein: eggs, organic poultry, lean cuts of beef, wild salmon/fish, game, non-processed tofu/tempeh, legumes, pulses. (roughly ¼ of your plate).
- Healthy fats: Olive oil, rapeseed oil, hemp oil, coconut oil, avocados, nuts, seeds
- Complex carbohydrates: brown rice, quinoa, whole wheat pasta, wholemeal bread. (roughly ¼ of your plate).
- Fruit and vegetables: Ideally more vegetables than fruit as some fruit can be high in sugar content. Great choices of vegetables include: broccoli, berries, dark green leafy veg, sweet potatoes. (roughly ½ of your plate).
4: Should you take supplements as well changing your diet or is one or the other enough?
Diet should always be your first port of call. Cleaning up the diet by reducing your intake of sugar, saturated fats, fizzy drinks, caffeine, salt and processed foods/snacks and replacing it with fresh fruit and vegetables, lean protein, healthy fats and complex carbs will have a significant impact on your health.
If you feel that you need a little extra reassurance Wassen has two Magnesium supplements:
Introducing Wassen Magnesium Bwhich is specially formulated to include Magnesium and Vitamins B5 (Pantothenic acid), B6 and B12 for healthy energy release and the reduction of tiredness and fatigue. Wassen Magnesium B provides 300mg of Magnesium combined with a Vitamin B Complex and Vitamin C.
Wassen Magnesium-OKcan be a good choice as part of a balanced diet and healthy lifestyle. Wassen Magnesium-OK for the monthly cycle is a unique, one-a-day nutritional supplement which contains a balanced combination of six important minerals and eight vitamin with Vitamin B6 to support the regulation of hormonal activity and Magnesium to support a healthy nervous system and healthy energy release.
The full Wassen range is available from www.wassen.comand Boots the Chemists. Food supplements should not be used a substitute for a balanced diet or healthy lifestyle.
Answers provided by Jayne Wilson, Wassen Wellbeing Expert