Check out my latest article published in Jiu Jitsu World Mag. Here i discuss why so many of us BJJ athletes are susceptible to chronic dehydration and signs to look out for. Chronic dehydration affects everything, from your digestion, to recovery and performance. Also your pain management, all to do with inflammation. Did you know that as little as 1-2% of your body weight in water loss has serious negative implications on your performances and well being?
Read this article to check if you are dehydrated, how it happens and ways to fix it.
As the Christmas & end of year period is fast approaching, this is definitely a time when we need as much energy as we can get! If you are finding yourself feeling lethargic mid-afternoon, struggling to stay alert throughout the day or just straight out exhausted, you are not alone! Luckily, there are some really easy ways to boost your energy levels which often only requires you to make some small changes to your routine!
1. FOCUS ON NUTRITION You would be surprised how much the food you eat affects your energy levels! Not only do you need to ensure that you are fuelling your body with the right balance of protein, carbohydrates and fat but pre and post workout nutrition is exceptionally important as it can help your performance during your workout and assist in recovery! Here are a few healthy energy boosting foods!
Fresh Fruit - Fruits with peels, like bananas or apples, are good choices to take to work or when you're on the go.
Nuts - In particular Cashews, almonds, and hazelnuts which are high in magnesium, that plays a key role in converting sugar to energy.
Hard boiled Eggs - rich in amino acid tyrosine which helps improve alertness and perk you up!
Lemon & Water - Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy.
2. STAY HYDRATED Did you know that one of the first signs of dehydration is feeling tired or exhausted? Not drinking enough water can be why your energy levels are low and you feel exhausted. Don’t just drink water when you are thirsty! Make an effort to sip on water continuously throughout the day, with more around training times.
3. MOVE YOUR BODY EVERY DAY Incorporating regular exercise into your routine will actually boost energy levels. When engaging in physical activity it sends oxygen and nutrients to the cells of your body, which helps your heart and lungs to work more efficiently and boosts energy levels. You don’t need to be a gym junkie or run a marathon to get the benefits — moderate levels of activity will help with increasing energy levels and reducing stress and tension. Try adding “incidental” exercise into your day, such as taking the stairs, go for a 10-20min walk at lunchtime or walk around whilst on the phone. The little things really do add up!
4. ADD SUPPLEMENTS TO YOUR REGIME The benefits of supplements are so underestimated!! By adding supplements to your daily routine it can help with optimising your energy production and improving your nutrition and overall health! When I discovered and introduced Juice Plus+ supplements into my daily routine I have only reap all the amazing benefits! Juice Plus+ Capsules literally contain only vine ripened, freeze dried fruit and veggies! If you want more info on Juice Plus+ or to purchase some click here.
5. MAKE SURE YOU GET ENOUGH SLEEP Sleep is the most factor for recovery and energy production. Ensuring that you get an adequate amount of sleep will assist mental health, hormonal balance, and muscular recovery. Aim to get between 7-10 hours per night.
6. DON’T LET STRESS CONTROL YOU We often feel like there is nothing we can do about stress, but we have a lot more control than you might think. Taking charge of your stress will allow you to tackle problems and clear up any cloudiness around your thoughts and emotions! There is always a way to relieve pressure and relax. If you are looking for tips on how to chill out, check out last weeks blog on Meditation here!
7. SEE YOUR DOCTOR If you have actively tried all the tips above and you are still struggling with constant fatigue, there may be an underlying medical condition such as anemia, diabetes, thyroid dysfunction or hormonal problems! Make an appointment with your doctor who will be able to help you get on the right track!
