With summer just around the corner you want to have all the energy you can to enjoy the longer days. If your energy levels aren’t as high as they should be, don’t reach for caffeine or chocolates or other stimulants to give you a boost. Try these natural energy boosters instead. Last month we looked at how simple lifestyle changes, such as adjusting the temperature of your morning shower and getting at least 30 minutes of exercise a day, can make a significant difference to your energy levels. This month we’ll take a look at some of the most effective energy-boosting supplements, beginning with that healthy-eating-and-living essential: the multi vitamin and mineral.

Get your multivitamin and mineral boost:

A healthy diet is always the basis for healthy energy levels, but because it isn’t always easy to get all the nutrients you need for optimum health in your diet, taking supplements may be extremely beneficial. Even if you eat all the ‘right foods’, modern agricultural and production processes remove much of the nutritional value. For example, almost 80 per cent of zinc, a vital mineral for energy production, is removed from wheat during the milling process to ensure that bread has a longer shelf life.

The term ‘supplement’ covers a broad range of vitamins, minerals and plant extracts that should be taken to complement – not replace – a healthy, balanced diet. The most popular supplement is the multivitamin and mineral that most nutritionists regard as a good insurance policy, which can be taken over the long term.

To maximise your energy potential you can’t afford to be deficient in any of the essential vitamins and minerals, so on top of a healthy diet you should consider taking a multivitamin and mineral supplement every day.

If you combine supplements with other energy-boosting strategies – such as healthy eating, stress management and eating a balance of fresh vegetables and fruit, whole grains, legumes, oily fish and nuts and seeds – you may be able to leave fatigue behind.

A number of vitamins and minerals help us to turn food into energy and you need them in varying amounts to feel your best during the day. So you need to make sure that your multivitamin and mineral combination contains at least vitamins A, C and the B complex, as well as calcium, chromium, manganese, magnesium, selenium and zinc. You also get what you pay for in terms of quality with supplements, so it’s better to have half a quality tablet a day than the full dose of a mediocre one. (Have a look at www.naturalhealthpractice.com to see the different supplement companies that I use in the clinics).

 

B complex, high strength:

When it comes to energy-boosting, studies have shown that the B complex vitamins – thiamine (B1), riboflavin (B2), niacin (B3), B6, B12, folic acid, pantothenic acid (B5)and biotin – are most often linked to optimum mental and physical performance.

B vitamins help turn carbohydrates into the glucose energy that fuels your cells, muscles and brain. Each of them works in a slightly different way. For example – vitamin B3, found in eggs, brewer’s yeast, nuts, sunflower seeds, whole grains and fish, helps release the energy from protein, carbohydrates and fats. It is needed to metabolise toxins and to form red blood cells and hormones. It also promotes a healthy digestive system, central nervous system and skin. Vitamin B5, found in eggs, nuts and whole grains, is needed for the conversion of carbohydrates to energy. Vitamin B6, found in avocados, bananas, fish, meat, nuts, seeds and whole grains, helps form neurotransmitters – the nerve chemicals that send messages to the brain. Vitamin B12, found in cheese, eggs, fish and yogurt, makes red blood cells that contain iron-rich haemoglobin and deliver energising oxygen to your cells. Folate or folic acid, found in leafy green vegetables, soya and whole grains, works with vitamin B12 and makes amino acids – the building blocks of life-sustaining protein.

If you aren’t getting enough B vitamins in your diet it will increase your risk of fatigue. As you get older you also need more Bs because over the years our bodies absorb less vitamin B12, even if we eat foods rich in it. Vegetarians can also often be at risk of vitamin B12 deficiency. Symptoms of B12 deficiency include headaches and fatigue.

The B vitamins work together like a team, so to supplement it is best to take a high-strength vitamin B complex supplement every day containing the whole range of B vitamins.

 

The energy vitamin:

The energy-boosting benefits of vitamin C go far beyond its immune system potency. Along with a host of other benefits, vitamin C makes a chemical in your body called carnitine, which is needed by your muscles to burn energy. Vitamin C is essential if you want to turn the clock back. As an antioxidant, it protects your skin from environmental damage, prevents age spots and speeds up cell renewal for a more youthful glow. It also boosts collagen production, which means fewer wrinkles. Vitamin C can also help you cope better with stress, and boost your mood and libido. When you are low in vitamin C this will show up in lethargy and fatigue.

Major sources of vitamin C are fruits (such as oranges) and vegetables (such as broccoli), but most of us simply don’t get enough vitamin C a day. As most multivitamins and minerals don’t contain enough vitamin C, supplementing separately may be one way to get your zing back. Most nutritionists recommend supplementing with 500mg twice daily.

 

The magic of antioxidants:

Antioxidants are substances found in vitamins and minerals that are crucial for your body to create energy from the food you eat. In addition to vitamin C (see above), vitamin E, manganese, selenium and beta-carotene (which should all be included in a quality multivitamin and mineral supplement) vital energy-boosting antioxidants that you may also want to supplement with include:

·         Alpha lipoic acid: This incredible antioxidant helps metabolise carbohydrates, proteins and fats, and keeps other energy-providing antioxidants, such as vitamin C, in your body for longer. You can get lipoic acid from foods like broccoli, but even if you eat lots of green leafy vegetables you are unlikely to get your recommended daily amount.

·         CoQ10. Co-enzyme Q10, a vitamin-like molecule present in all human tissue, is a vital catalyst for energy production because it boosts production of adenosine triphosphate (ATP), which is the molecule that fuels all your body’s cells. Deficiency in this molecule can leave you feeling tired. Food sources include fish, broccoli and the germ portion of whole grains. Studies have shown that people can increase their stamina with a dose of 50–120 mg per day. To be effective, this supplement must be taken with food because it needs fat to be absorbed efficiently, or the Q10 supplement should contain oil for maximum absorption.

·         Zinc: Like vitamin C, zinc is a powerful immune-boosting vitamin that can also boost digestion and metabolism, and help balance your blood sugar. It is also crucial for mental alertness and a healthy libido. Low levels of zinc can leave you feeling tired and apathetic. To boost your intake eat more whole grains and make sure your multivitamin and mineral supplement contains zinc. If you don’t think you are getting enough zinc you may want to take a daily 15 mg supplement.

 

Power up with Carnitine:

Carnitine is a substance that can power your cells’ inner engines – the mitochondria – by carrying fatty acids across cell membranes so they can be burned as energy. Foods rich in carnitine include avocados and dairy products; the body also makes its own supply, although this does decline with age. Studies show that 1000 mg of carnitine daily can boost stamina and reduce fatigue.

 

Essential energy:

The essential fatty acids, omega-3 and omega-6, are crucial for healthy hormone function and blood sugar balance, and are needed by every cell in your body. They work to keep your skin smooth and soft and your mood upbeat (remember that the human brain consists of more than 50 per cent fat cells). Given that fatty acids play such a vital role in health, many researchers believe that a deficiency in essential fats, especially omega-3, is a leading cause of fatigue and poor health.

To ensure you are getting your essential fats take a supplement of Omega 3 fats containing at least 700mg EPA and 500mg DHA per day. If you are a vegetarian and don’t want to take fish oil supplements, you can take 1000mg linseed (flaxseed) oil per day. (For a good Omega 3 supplement see Omega 3 Plus on the Resources Page).

 (Next month: Boosting energy naturally with herbs)

Further studies are needed to confirm how much is needed for full benefit, but a red grape seed extract could be the latest weapon in the fight against Alzheimer’s. A study from Mount Sinai School of Medicine (USA) found that antioxidant substances, called polyphenols, could protect against memory loss caused by the disease.

What woman doesn’t want clearer, more youthful skin? Many of us spend more than we’d like on creams, toners, moisturisers and anti-wrinkle products, but the best kept beauty secret to make your skin look younger and smoother is hidden in your refrigerator or kitchen cupboard.

Looking younger and holding back wrinkles is simple if you make sure you eat the right nutrients required for your skin. As an added bonus nutrients that are nourishing to your skin are also nourishing for your body and mind – so you’ll not only look great, you’ll feel great too.

 

The following ‘look younger’ foods are not expensive and you can get them from all food stores.

 

Look younger foods:

 

Almonds

These tasty, crispy nuts are a fine source of skin-saving essential fatty acids and the antioxidants selenium and vitamin E, and research has shown that all of these are essential for smooth, healthy and supple skin.

Before consuming almonds as a between meal snack, or sprinkled on cereal or yogurt, do check on the portion sizes. Almonds weigh in at 160 calories per one single ounce (i.e. a small handful), so you don’t need to eat large amounts every day to get the skin saving benefits. I also think they taste even better if you soak them in water for about 15 minutes or so before you eat them – you can absorb more nutrients when they have been soaked.

 

Mackerel

Mackerel is a great source of vitamin A, which is needed for cell regeneration, and it is an excellent source of omega 3 fatty acids as well. According to a study recently published in the Journal of Lipid Research, omega 3 fatty acids help prevent wrinkles, delay the ageing process of the sun, keep skin supple and prevent inflammation of the tissues, which damages skin cells. Despite all these benefits most of us don’t have enough oily fish, like mackerel, in our diet. Eat at least two 140 g portions of oily fish a week. If you are pregnant, trying to conceive or breastfeeding eat no more than two portions as oily fish can contain levels of pollutants that can collect in the body. If you can’t stomach fish then take the fish oil in capsule form (see Omega 3 on the Resources Page). If you are vegetarian then use 1000 mg of flax or linseed oil a day as this will give you similar omega 3 fatty acid benefits. I have included a lovely recipe for Mackerel Pate in this issue of Natural News (see page 46).

 

Citrus fruits

A good source of collagen – which is the substance that helps make your skin look young and smooth – citrus fruits can certainly help hold back the years. Try to eat one citrus fruit a day and don’t just stick with oranges and lemons, experiment with different varieties of citrus fruits. There are plenty of them: clementines, limes, grape fruits, mandarins, tangerines, kumquats and satsumas are all nutrient packed tasty alternatives.

 

Tomatoes

Recent research showed that people who ate 55g of standard tomato puree a day for three months had 33 per cent more protection from sunburn (the equivalent of a very low factor sun cream) and much higher levels of procollagen, a molecule that gives the skin its structure and keeps it firm. For maximum anti-ageing benefits it seems that cooked tomatoes have more lycopene – another crucial component that protects the skin – than uncooked ones, so grill tomatoes for breakfast or supper, make some tomato soup for lunch and add extra tomato puree to pasta and pizzas.

 

Blueberries

A rich source of collagen-boosting vitamin C, blueberries also contain an antioxidant pigment (which gives them their purple colour) called anthrocyanin. Antioxidants can help fight the free radical damage (caused by smoking, pollution and sunlight) that can cause wrinkles. Try to eat at least 100g of blueberries a day, either on their own or blended into yogurts and smoothies or as toppings for cereal or dessert. If you can’t get fresh blueberries then frozen ones are fine and will still retain their antioxidant nutrients.

 

Wheat germ

Rich in zinc, vitamin E and selenium – three of the most powerful nutrients that can fight against ageing – wheat germ is an anti-ageing essential. Zinc, which is also found in wheat and whole grains, helps maintain the proper functioning of the oil-producing glands in the skin that can help to keep it looking young and supple. Vitamin E promotes skin healing, helping to protect cell membranes and guard against sun damage. And selenium is a powerful anti-ageing antioxidant. Try sprinkling wheat germ over cereals, salads, vegetables, soups and yogurts every day or add it to homemade cakes and breads.

 

Green tea

Researchers from the Medical College of Georgia in America have found that green tea contains compounds called polyphenols that can help eliminate the free radicals that speed up the ageing and wrinkling process. The polyphenol which is most active in green tea is called EGCG and it can help enhance skin regeneration and produce a younger looking, fresher complexion. For maximum benefits aim for one or two cups of green tea a day.

 

Avocados

Containing a myriad of nutrients and vitamins, avocados help to moisturise, exfoliate and enrich the skin. They are particularly rich in the essential anti-ageing antioxidant vitamin E, which helps protect the skin from free radical damage. Vitamin E is also considered by professional beauty therapists to be an essential ingredient in treatments that help reduce the appearance of ageing.

 

Other skin savers include vitamin-A-rich sweet potatoes and circulation-boosting garlic but perhaps the best nutrient of them all – and one that is often forgotten – is water. Be sure to drink at least 6 to 8 glasses of water every day to flush out toxins and keep your skin looking healthy and fresh. Eating a healthy diet and exercising regularly is also essential, as is avoiding foods that can make your skin look dry, peeled and older. Here are the major culprits to avoid:

 

Look older foods:

 

Sugar

Skin care experts agree that a diet high in sugar makes you age faster by a process called glycation. Glycation is the uncontrolled reaction of sugars with proteins, which happens when glucose and insulin levels are allowed to get out of control. It’s a bit like the browning effect on foods when you bake them. If glycation is allowed to happen, it will create a damaged, ‘encrusted’ structure in different parts of the body. This browning effect results in the formation of highly toxic chemicals called Advance Glycosylation End products (AGEs). These AGEs damage the protein in cells, preventing them from functioning normally. They also cause membranes and blood vessels to thicken and can harden arteries. Over time, blood vessels will lose their elasticity and skin can become wrinkled – all signs of ageing. Basically ageing is the accumulation of damaged cells, so the more we can do to lessen the damage to our cells, the slower the ageing process will be and the healthier we will become. 

To keep your sugar intake to a minimum cut down on sweets, cakes, biscuits, chocolate and sugar-coated cereals and snack bars. Start to read food labels – look for the figure corresponding to carbohydrates as that is where the sugar can be found. More than 15g of sugar per 100g is too high, 5g or less per 100g is low and anything in the middle is medium. You should also swap soft drinks, which are typically high in sugar, with fruit juices diluted with filtered water and spread your toast with peanut butter or jam made with pure fruit and no added sugar.

 

Processed meat

High in salt, processed and cured meats (such as sausages, burgers, packaged and sliced meat) can make your skin age fast. This is because the high salt content dehydrates cells, which reduces the skin’s elasticity and increases puffiness. It can also aggravate dry skin. Not to mention the fact that processed meats are very high in saturated fat, which can slow down skin cell regeneration and inhibit the delivery of oxygen to your cells, making your skin look dull and tired. Try to replace processed and cured meats with fresh fish, oily fish, legumes and soya.

 

White rice

A diet rich in foods high on the glycaemic index (GI) – such as white rice and refined breads – can cause high levels of insulin, which in turn can trigger an inflammatory response that can damage skin cells. Researchers believe that this process could well be a major cause of premature wrinkles. Aim to switch from high GI foods to lower GI alternatives, which don’t cause such wild blood sugar swings. For example, swap white bread for wholegrain bread, white rice for brown rice and eat more fresh fruits, vegetables, legumes, nuts and seeds and avoid processed foods and crisps.

 

Pies and pastries

Baked foods (such as biscuits, cakes, pastries, pies and white bread) can be made from partially hydrogenated vegetable oils that are likely to contain trans fats. Study after study has shown that not only can trans fats increase the risk of heart attacks and cancer, they can also interfere with the body’s ability to build long chain fatty acids – the type known to help keep your skin looking smooth and supple. The best way to avoid trans fats is to avoid fast food, baked goods such as pies and pastries, and any foods with hydrogenated vegetable oil listed in the ingredients.

 

Alcohol

Along with smoking, one of the fastest ways to look older than your years and to experience premature wrinkling is to drink too much alcohol. Alcohol dehydrates the skin, which increases the risk of wrinkles and also limits the body’s ability to absorb skin-saving free-radical-fighting vitamins and minerals, in particular vitamin C. It also dilates blood vessels close to the skin causing broken and peeling skin. You don’t need to cut out alcohol altogether, but should not drink more than one unit a day and drink at least one glass of water for every unit of alcohol you consume. Try to have at least three alcohol-free days a week and opt for red wine rather than beer or white wine, as it is higher in age-fighting antioxidants.

 

Look on your plate:

 

There’s nothing wrong with spending money on anti-ageing or anti-wrinkle products, but hopefully the information above has shown you that the foundation of smooth, younger looking skin can be found not at your chemists but on your plate. Pile it high with healthy, fresh food rich in nutrients and low in additives, preservatives, salt and sugar – within a few weeks you’ll notice how much softer and smoother your skin looks, naturally.