Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
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Learn moreFeeling sluggish? Overcome it with our high energy diet plan
High energy people have a high energy diet and are optimistic, enthusiastic and gregarious. All of us have the potential to have high energy based on optimum intake via a wholesome meal plan, generous mix of supplements to improve overall health and a foolproof fitness regime.Having low energy throughout your week can be frustrating and prevent you from smashing your goals. An important, yet often missed, way of improving energy is to ensure you're fueling your body with enough nutrients to help you stay vibrant throughout the day. Here's out high-energy nutrient guide with tips to help you create your own high-energy diet:A healthy and high energy dietWhen it comes to a healthy diet, there's no one-size fits all approach. It's important to find what works for you! With that in mind, there are a few basics that are beneficial for everyone.A healthy diet consists of consuming plenty of water (1), limiting saturated and trans fats, sodium, and added sugars, plus eating a variety of food from the five key food groups. There needs to be a homogeneous mix of lean proteins, complex carbohydrates, unsaturated fats, fibres, vitamins and minerals as per medical advice, to ensure our diet is complete and health-giving. These include options like fruits and vegetables, lean meats like poultry, fish, beans, eggs, and nuts (2), healthy fats, whole grains and dairy (1). Rice eaters should consider switching to brown rice, include fruit in your everyday meals, opt for wheat pita for that extra fibre in your carbs, cook in olive oil and ensure the fare is in small amounts. This will keep the system well tuned and revving. Eating a variety of food from the five food groups and drinking plenty of water (1) is the foundation for your source of energy.Portion control is also a key factor in creating a balanced approach to food. Listen to your hunger cues and avoid eating too much or too little at any given time. As a guide, The Heart Foundation describes the ideal portion size as a plate that is half made up of vegetables, 1/4 carbohydrates, and 1/4 protein14.Energy-boosting nutrientsThe nutrients you get from your meals every day are crucial in maintaining sustained energy to keep your body and mind functioning optimally. The top nutrients for high energy are:Iron & magnesiumTaking iron and magnesium can maintain your energy levels and support energy production. Iron is an essential mineral that carries oxygen in the blood throughout the body so cells can produce energy (3).*Iron should only be taken if prescribed by your doctor.B complexB complex helps maintain energy levels - releasing energy from the food that we eat (4), as it breaks glucose into adenosine triphosphate (ATP).Acetyl L-carnitineAcetyl L-carnitine helps the body turn fat into energy, and in turn supports energy production.Vitamin CVitamin C maintains energy production. It functions as an important element in acetyl L-carnitine's role in the production of energy (5).Vitamin B12Just like acetyl L-carnitine, vitamin B12 supports energy production by converting fat and protein to energy (6). Having enough of these nutrients as part of your daily meals can help ensure that you're getting a high energy diet .Your meals in a dayHere's an example of what your meals within a single day can look like - mix and match them for different days of the week to keep your high energy diet plan exciting (8) and versatile:Breakfast: Rolled oats with reduced fat milkRolled oats is a good source of iron and B vitamins (9, 10, 11). It can be accompanied with berries which contain vitamin C. Along with the rolled oats, you can choose to use reduced fat milk which, like other dairy products, contains vitamin B12 (11).Snack: Unsalted cashew nutsCashew nuts are a good source of magnesium (10).Lunch: Sandwich with salad and chicken, and an orangeChicken contains iron (9), while dark green vegetables contain magnesium (10). Fruit, especially citrus fruits, like oranges or grapefruits, contain plenty of vitamin C (10).Evening meal: Wholegrain Pasta with lean beef mince bolognese, along with a green saladGround beef is a good source of acetyl L-carnitine (12) and iron (9), both nutrients that support energy maintenance.Evening snack: Ashwagandha teaAshwagandha is an herb traditionally used in Ayurvedic medicine to promote physical endurance and stamina. It also helps increase and support muscle strength.Energy supplementsA high energy diet is essential to having the vitality needed to get through your day. But if you don't get all the essential nutrients you need to maintain energy levels, you can try supplementation. While supplements should not replace food, they can support a balanced diet.Consult a registered dietician for a meal plan customised for you.Looking for a vitamin subscription? You can do so with Vitable to ensure that you have the nutrients you need to keep your energy levels up throughout the day. Staying healthy has never been more convenient with our nationwide vitamin delivery services. These vitamin packs from Australia can help ensure that you get personalised vitamins that cater to your nutritional needs.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: BetterHealth Channel. Healthy eating - what to put on your plate. BetterHealth Channel. Published July 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/Healthy-eating-what-to-put-on-your-plate Accessed on 19 September 2021 NIH. Healthy Eating Plan. NIH. Published on https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm Accessed on 19 September 2021 ConsumerReports. Should You Take Iron Supplements to Fight Fatigue? ConsumerReports. Published October 2015 on https://www.consumerreports.org/fitness-trackers/when-to-check-your-iron-levels/ Accessed on 19 September 2021 PMC. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. PMC. Published January 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed on 19 September 2021 Harvard. Vitamin C. Published on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ Accessed on 19 September 2021 NIH. Vitamin B12. Published on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Accessed on 19 September 2021 Sutter Health. Eat, Drink and Thrive. Sutter Health. Published on https://www.sutterhealth.org/pdf/incentive-content/energy-boosting-diet-plan.pdf Accessed on 19 September 2021 Department of Health and Ageing. "Eat for Health". Australian Government: National Health and Medical Research Council. Published (n.d.) on https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/adg_sample_meal_plan_women.pdf. Accessed September 24, 2021. Better Health Channel. "Iron". Better Health Channel. Last reviewed November 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#recommended-dietary-intakes-per-day. Accessed September 24, 2021. Better Health Channel. "Vitamins and Minerals". Better Health Channel. Last Reviewed December 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals#magnesium. Accessed September 24, 2021. Office of Dietary Supplements. "Vitamin B12". National Institutes of Health: Office of Dietary Supplements. Last Updated April 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed September 24, 2021. Office of Dietary Supplements. "Carnitine". National Institutes of Health: Office of Dietary Supplements. Last Updated March 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed September 24, 2021. Singh, N., et. al., "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda". US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 24, 2021. Heart Foundation. "Healthy eating to protect your heart". Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/heart-health-education/healthy-eating. Accessed September 24, 2021.
Learn moreTips to get restful sleep at night
Have trouble sleeping? Sleep is vital for staying healthy. It aids in the recovery and restoration of the body and the brain's functions. Not getting enough sleep can result in poor mental performance and physical well-being.However, getting a good night's sleep presents its own set of challenges. Sleeping disorders and problems occur in 4 out of 10 Australians (1), but there are measures that can be taken to improve the quality of sleep we receive. Having good sleeping habits and tweaking your lifestyle a bit can significantly make your nights more comfortable.How to sleep wellHere are a few tips you can follow to get more refreshing sleep at night:Tip #1: Stick to a good scheduleTry to aim for at least 7 hours of sleep to avoid lack of sleep and to get better quality of sleep. Getting used to a regular bedtime makes it easier to prime your body for sleep. To have your measure of healthy sleep every night, you will need to reset your sleep-wake cycle.It is recommended to keep to the same hours of bedtime as a person's sleeping cycle can be affected by plenty of factors, including changes in each season. Some sleep cycles last longer during the winter, with summer having shorter cycles (2). Keep a sleep schedule and tuck yourself in at the same time everyday.Tip #2: Clear your mindIt is more difficult to sleep if your mind remains busy. For instance, even if you aren't doing work in bed, continuing to think of work keeps you awake. Instead of lying down in bed and thinking of work, try writing down everything you need for tomorrow and leave it at that. Close to bedtime or about 30 minutes prior, pull down your blinds and keep your room dark and comfortable, put on some soothing meditative music, plus a diffuser with lavender oils works like magic in getting those eyelids to droop. Be indulgent about making a fuss over your sleep routine. Sleep hygiene is putting yourself first, ahead of all distractions and optimizing your sleep schedule. Follow the simple routine enumerated above to ensure you have no disrupted sleep or encounter none of the sleep problems.It can also help to do some relaxing exercises. You do not need to stand up for these. Keep a relaxed body, wiggle your toes, and gently move around your arms and legs. You can also consider meditation to help with mindfulness. Focusing on breathing or the classic sheep counting may also help you ease into a good night's rest.Tip #3: Reduce screen timePart of how to sleep better is letting go of distractions. It is a good idea to keep cell phones, laptops, televisions, and anything with a screen away if it isn't urgent. Staring into the bright light from a screen can delay and decrease total sleeping time (3). This is due to the psychological stimulation caused by the exposure to light, which keeps the brain alert and awake (4).Tip #4: Be mindful about what you consumeThe food you eat is known to affect the quality of your sleep you receive (5). Consuming fruit, fatty fish, and milk can significantly improve your sleep duration. This is due to certain vitamins like vitamin D and B-group vitamins which help in serotonin production, which provides better sleep quality (6). And definitely no big meals before bedtime. A light, fulfilling supper at least a few hours before bed, works well to prevent the brain from interpreting it to be time for wakefulness.Taking herbal tea may also be helpful. For instance, some people take Ashwagandha, a plant extract found in tea, for better sleep. Ashwagandha is used in Ayurvedic medicine as a multipurpose treatment. It promotes refreshing sleep because of its alkaloids, which are considered to be a sedative (7). This sleep medicine can also be taken in the form of supplements to help you get a good night's rest.Getting a good night's sleep can be tough. But Vitable has you covered! Ashwagandha for sleep comes recommended by medical practitioners as a safe choice to get you back to bed. You now get the chance to customise your vitamin packs to help you sleep better at night. If you're looking for delivery as well, we cover this in the personalised vitamin package. Get to know more about Ashwagandha and its great effects on your sleep, stress, and overall quality of life.References: Healthdirect. Sleep. Healthdirect. Published August 2020 on https://www.healthdirect.gov.au/sleep. Accessed September 12 2021. Banks, Siobhan & Dinges, David F. Behavioral and physiological consequences of sleep restriction. National Institutes for Health. Published August 15 2007 on https://pubmed.ncbi.nlm.nih.gov/17803017/. Accessed September 12 2021. Hale, Lauren & Guan, Stanford. Screen time and sleep among school-aged children and adolescents: a systematic literature review National Institutes for Health. Published June 2015 on https://pubmed.ncbi.nlm.nih.gov/25193149/. Accessed September 12 2021. Munezawa, et al. The association between use of mobile phones after lights out and sleep disturbances among Japanese adolescents: a nationwide cross-sectional survey. National Institutes for Health. Published August 1 2014 on https://pubmed.ncbi.nlm.nih.gov/21804663/. Accessed September 12 2021. St-Onge, Mikic, Pietrolungo. Effects of Diet on Sleep Quality. National Institutes for Health. Published September 7 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/. Accessed September 12 2021. Hansen et al. Fish consumption, sleep, daily functioning, and heart rate variability. National Institutes for Health. Published on May 15 2014 on https://pubmed.ncbi.nlm.nih.gov/24812543/. Accessed September 12 2021. Vitable. Ashwagandha Plus. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed September 17 2021.
Learn moreHow to Increase Energy: Vitamins, Supplements & Diet
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Learn moreNatural Pre-Workout Tips for a Productive Workout
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Prebiotics vs probiotics: what’s the difference and why do they matter for gut health?
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Learn moreVitamin C For Energy: Give Yourself Some Support
Does vitamin C support your energy levels? Yes it does indeed, and here's our list of recommended sources. If you're ever feeling fatigued or lethargic, you'll know what to do with this handy guide.
Learn moreThe Benefits of B Complex Vitamins for Energy
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Learn moreBest Supplements for Healthy Hair
What are the best nutrients for hair health and hair growth? Or vitamins for hair thickness? Find all the answers you need right here.
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