SNEHA ARORA
The demands of family, work and social obligations leave most mothers drained and depleted… Bangalore- based fitness expert Sneha Arora suggests four easy ways to boost energy levels, even on busiest of days.
- GET A GOOD START
Start your day by detoxifying. Drink a glass of lime juice mixed with honey. It does wonders for the body, cleanses the liver and provides a healthy mix of vitamin C and B, magnesium, calcium and phosphorus.
At breakfast, ensure a good mix of proteins, minerals, water, calcium and carbohydrates. South Indian breakfasts that include idlis, poha and dosas with their accompaniments tend to be heavy on carbohydrates and light on proteins. Add extra protein by way of two egg whites or a cup of soya chunks or tofu, sprouts or cooked beans.
- CHANGE EATING PATTERN
Better than three big meals daily, most nutritionists advise six small meals spread through the day. This way, you refuel the body without adding fat. Choose what works best for your body.
Easily available nuts such as groundnuts, almonds, walnuts, and flax, pumpkin, sunflower and watermelon seeds are good sources of protein. Powdered watermelon seeds also improve the flavour of curries. In preparations that involve cashew, substitute them with ground pumpkin/watermelon seeds. These are healthier and less expensive options.
Try a vegetable or fruit salad before every meal. But cut down on salt or readymade salad dressings loaded with hidden calories. Instead, try hung curd or lime juice as healthy salad dressing.
- EXERCISE TO ENERGISE
It’s a misconception that exercise will leave you exhausted. On the contrary, it recharges, refreshes and gives you that much-needed extra shot of energy and endorphins or feel-good hormones to discharge daily tasks efficiently.
Moreover, with regular exercise, the body secretes serotonin while we sleep or relax, enhancing well-being.
Budget at least 45-60 minutes to exercise five-six days per week. Options include gymming, group exercise, sports, martial arts or dance at professionally-managed gyms and sports centres. Walking is also a good option, if you prefer milder activity. But the pace must be brisk. For joggers, alternate between running and walking.
Start at a comfortable pace and gradually increase it. This strengthens your body and builds stamina.
The human body has hundreds of muscles that we don’t know of. Give them a good workout. Also ensure you consume eight-ten glasses of water through the day. The body is made up of 50-70 percent water and adequate water intake is needed to keep joints lubricated and maintain digestive functions.
- GET ENOUGH SLEEP
Rejuvenating growth hormones are released by the body into our blood stream during sleep. They repair and restore body damage. How much sleep you need varies among individuals. While some adults feel refreshed with six hours of sleep, others need eight-nine hours. Keep off mobiles and other electronic devices for one- two hours before bedtime for deep sleep. And maintain a consistent sleep schedule going to bed and waking up at approximately the same time each day. This will regulate your internal body clock.
STAMINA-BOOSTER SMOOTHIE
Blend a beetroot, carrot and tomato with a small piece of bitter gourd. Add a slice of fruit as sweetener. Try this concoction before or after a workout or before any high-energy activity. The nitrogen dioxide in beetroot pumps oxygen to the muscles and boosts energy levels.
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