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Your hectic schedule may cause you to experience a shortfall of energy. How can you up your energy quotient to cope with your workload, and pursue your interests?
There are several strategies to help you boost your energy and metabolism, including exercising, getting enough sleep and stress control. Here we'll focus on foods since what you eat essentially determines your energy levels.
Here's a quick list of food choices that will rev up your metabolism and help you perform at your peak throughout the day.
More metabolism with pepper
You can boost your metabolism for that extra burst of energy by eating spicy chili peppers. Capsaicin, the active ingredient in peppers, can increase your metabolism by about 23 percent if consumed in the right amount. About a tablespoonful of chopped red or green chilies will do the trick. What's more, this can also help you lose some weight.
Remember however, individuals having hemorrhoids, piles or irritable bowel syndrome (IBS), should not opt for this.
Reviewed by Dr Stanulette Pinto, Registered Dietician, Hiranandani Hospital
Coffee and tea contain caffeine that can stimulate your central nervous system. You increase your metabolism by 5 to 8 percent with a cup of java, and up to 12 percent with brewed tea. Research suggests that a compound called catechin in tea also contributes to the boost in energy. Remember to squeeze some lemon in your tea to help you absorb more catechins.
A word of caution: Caffeine is mildly diuretic in nature, so make sure you're getting plenty of water during the day.
Drinking too much coffee will result in lack of sleep, which will sap you of energy. Also, tea and coffee contain tannin, a compound which interferes with absorption of iron. Remember, moderation is the key to enjoying your cup of tea or coffee.
Our body is 70 percent water. All its processes, including metabolizing food and generating energy, require water. One cannot overstate the importance of drinking enough water. It helps to regulate body temperature and digest food.
Studies have shown that people who drink eight to ten glasses of water have a higher metabolic rate than those who consume only half that quantity.
Freshly squeezed fruit juices, or sports drinks that are low in processed sugar will also suffice.
Your blood needs iron to carry oxygen to various parts of the body. Therefore, less iron means less oxygen, and consequently, less energy. Menstruating women run the risk of running low on iron.
Make sure you get your daily dose of iron in the form of lean meats, spinach and other green vegetables. A porridge of garden cress seeds (called halim in Hindi) and jaggery is a good source of iron for people with low hemoglobin. Two to three dates or figs, if had regularly, can also help to increase iron levels.
Chocolate contains compounds called tyramine and phenylethylamine that can elevate your energy levels. The caffeine in chocolate may also contribute to this effect. Just make sure you pick dark chocolates over white, milky ones; not only is it lower in sugar, it also has antioxidant properties.
Go nutty
That's right! , Consumption of 'good' fats (monounsaturated, omega-3 and omega-6) contained in nuts can increase your energy levels to a great extent.
Try magnesium
Magnesium is required for proper metabolism of fats and carbohydrates. Sources of foods containing magnesium are nuts, soya bean, green leafy vegetables and whole grains that can offer your body the much needed energy burst