With the recent changes in weather and daylight, many of us experience a drop in energy levels. Shorter days and less sunshine make it more difficult to incorporate exercise into our daily routine.

A healthy, balanced diet therefore becomes more important in energy maintenance.

Some of the foods we think may help give us a boost when we feel tired often have the opposite effect. Foods rich in sugar, carbohydrates or caffeine may seem like a wise choice when you're feeling low, and may give you a short burst of energy. But this high can be followed by a rebound decrease in energy. Foods that are a concentrated source of sugar (e.g. candy, pop, cookies) cause your blood sugar level to jump. But a significant drop in blood sugar that can leave you feeling sluggish and even grumpy.

Meals rich in carbohydrates (e.g. pasta, breads) tend to result in sleepiness as they stimulate the production of seritonin, a neurotransmitter that induces sleep. Seritonin also help improve your mood. Carbohydrates are an important part of a balanced diet but they need to be balanced with fat and protein intake.

Dehydration is also a common cause of lack of energy. Our body is about 80% water so when we get dehydrated, it can effect how our body functions. This means we need to be aware of substances that can cause water loss as well as ensuring adequate water intake. Avoid excessive caffeine (e.g. coffee, tea, chocolate) and alcohol intake that cause your body to loose water. The equivalent of six to eight glasses of water per day is recommended.

MODERATION AND BALANCE ARE THE KEY!

To avoid drastic changes in energy levels throughout the day, it is recommended you frequently eat small meals or snacks. This helps you maintain a consistent blood sugar level as well as avoiding the sleepiness that follows consumption of a large meal. The more you eat, the more energy your body must expend to digest the food as blood is shifted to your stomach. Meals high in fat take longer to digest and may prolong your sleepiness. Skipping meals not only means a drop in blood sugar but also increases the likelihood you will need to eat a larger meal later in the day.

Many people know that B vitamins are important in maintaining energy levels and helping deal with stress. The best sources of B vitamins are whole grains, fruits and vegetables, but you may find a multivitamin is a better way to get a balanced intake of nutrients. Don't forget - vitamins don't work in isolation. Once again, balance is the key.

SLEEP AND EXERCISE

Getting a good night's sleep seems an obvious answer to lack of energy. But how do you accomplish this? Your body will respond well to establishing good habits such as going to bed and getting up at the same time each day, avoiding caffeine too close to bedtime, avoiding reading or watching TV while in bed (bed for sleeping only), and avoiding physical or mental stress just prior to bedtime.

Exercise is important in maintaining good cardiovascular health and also facilitating the release of endorphins that help with both energy levels and mood. Physical activity helps our bodies maintain balance through improved circulation that also helps in the absorption of nutrients. This doesn't mean you have to run a marathon every day. Even short walks can help. Exercise is also a great way to relieve stress.

In summary, the basic tips that will help boost your energy levels are:

• Stay hydrated! Drink lots of water.
• Avoid missing meals. Eat small amounts frequently throughout the day.
• Ensure your meals and snacks are well balanced.
• Avoid high sugar and caffeine foods.
• Get a good night's sleep.
• Exercise regularly.
• Take a multivitamin as needed.

• Fresh fruits and vegetables with a low fat dip or yogurt.
• Low fat whole grain crackers and cheese.
• Fruit shakes.
• Cottage cheese with fruit.
• Nuts and/or dried fruit.
• Peanut butter on whole grain bread.

We want to thank Catherine Rocheleau, a registered dietitian for her help in this newsletter. Cathy can be reached at (604) 984-6828 or through crochele@axion.net.