Soundbites: Vitality, verve, that get-up-and-go feeling. Some people seem to sail through a busy day and still have energy to spare at the end of it. In the search for stamina there has to be some commitment to exercise, time to unwind and recharge the batteries and, inevitability, an audit of your kitchen presses.
Energy is measured in either joules or calories. We tend to stick to calories in this State. People use large amounts of energy so we use larger units called kilocalories (or kcal for short) to express how much energy we need or how much energy is found in 100g of a particular food.
All foods and most drinks contain calories which we can use as an energy source. The nutrients that provide us with energy (calories) are carbohydrates, fats, protein and alcohol.
For optimum health, it is recommended that more than half our energy should come from carbohydrates and not from protein as many celebrity diets might suggest. Starchy foods such as wholemeal pasta, breakfast cereal, rice, bread and potatoes provide fibre, vitamins and minerals as well as energy.
Our bodies run most efficiently when carbohydrate is burned as a fuel. It's more difficult to utilise fat and protein as energy sources.
Eating at the right time of the day can make a difference to our feelings of energy and alertness and can therefore make a difference to sleeping and relaxation patterns.
By tweaking the amount and type of food we eat, as well as the timing of our meals, we can help sustain mental and physical energy when we need it most. So if you experience fatigue or a dip in energy after lunch, you could take a closer look at your lunch.
High-protein lunches appear to produce greater alertness and more focused attention, whereas lunches that are high in fat tend to lead to greater fatigue, sleepiness and distraction.
Unfortunately, endless cups of coffee throughout the day only temporarily improve alertness by stimulating an increase in blood glucose and adrenalin. It also appears that we can get so used to our regular caffeine fix, that it just becomes less effective with time.
Moderate caffeine intake (two to three cups of coffee per day) doesn't appear to cause problems in most healthy people but if you drink more than this and you want to cut down, it's best to do so gradually in order to avoid withdrawal symptoms such as irritability, nausea, headaches and mood swings. Space out your drinks over longer and longer periods, then make them weaker and finally replace them with water, herb teas, fruit juices or smoothies.
Too much alcohol will also sap your energy completely. It robs your body of vital vitamins, especially B vitamins which play an important part of releasing energy from food.
In excess, it causes high blood pressure and its diuretic action can dehydrate the body, causing tiredness and headache.
On the other hand, moderate drinking is associated with decreased risk of heart disease and lower overall mortality. It's really back to a little of what you fancy.