Boosting Your Energy Levels (Total Style Article, Sept/Oct 1999)

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Alternative medicine is booming in the nineties and no doubt, its popularity will continue to grow into the next century. There are many forms of alternative therapies that can be used to enhance our levels of fitness and energy that can be self-administered. The following is a guide suggesting some of the safest and easiest therapies to implement at home.

However, it is important to realise that there can be dangers in self-prescribing and if you have any doubts at all, before you embark on a program of self-treatment, do seek the advice of your physician or a qualified therapist. Natural remedies are safe if chosen and used appropriately. If any unusual symptoms appear while taking a remedy, stop taking it and talk to a qualified expert. As regarding remedies and pregnancy, my message has always been simple: when pregnant do not take anything that is not essential. Follow manufacturer's instructions regarding the recommended dose of the product, as this dosage is likely to reflect the dose suggested by research. Always buy from a reputable company and remember that a higher price often indicates a superior product.

Herbs
Siberian Ginseng - so you want to be turbo-charged in the gym, perhaps you should consider taking a short course of the herb ginseng? It is an adaptogenic plant that has traditionally been used by athletes and is known to enhance stamina and heighten energy levels. Its active ingredients support the function of the adrenal glands and can thus improve our physical and mental energy. As each individual response to this herb is unique, a low dosage initially is advised and it is best taken for a period of two weeks followed by a two-week break. It's safe when used as directed and there are no side effects unless excessive dosages are taken.

Liquorice - is used extensively in Chinese medicine and is considered to be a supreme tonic as it has the capacity to strengthen and support the adrenal glands. The adrenal glands are situated on top of the kidneys and are often weakened by the stresses and strains of every day living. This can lead to a general lack of vitality; a reduced capacity for any exertion and a tendency to feel exhausted after exercising. You will find liquorice on the ingredient list of many Chinese herbal tonic formulas, or you can simply buy the twigs from your health food shop and chew on them! Excellent too if you have a sore or scratchy throat as this herb is very soothing. However, this herb is not recommended for individuals with high blood pressure.

Nettles - Popeye could well have been flexing his muscles after eating this amazing plant instead of his can of spinach! It is another tonic herb that has an affinity with supporting the adrenal glands and in fact the entire body. This herb is exceptionally nutritious with a high iron content and is excellent for building good blood and helping with anaemia, another cause of tiredness. This chlorophyll rich plant also contains vitamins B2, B5, folic acid, silica and zinc. It can be included in your diet in a variety of ways such as steaming it like spinach and eating it as a vegetable, making nettle soup or try infusing the leaves to make a herbal tea.

Kelp - most people would have originally gagged at the thought of eating seaweed, now it is becoming the trendy thing to do, with sushi bars popping up all over the country and the sushi restaurant at Harvey Nicks being one of the 'in' places to meet! Kelp is a form of seaweed that is particularly rich in the mineral iodine and is a natural remedy to enhance and support the thyroid gland. The thyroid gland ensures that our metabolism is working efficiently and that our body temperature is normal. Signs to show that it is running under par include feeling chilly, tired, gaining weight easily coupled with dry skin and constipation. If this is the case, try including more seaweed in your diet (frequent those sushi bars!) or if you cannot stomach the thought of eating seaweed, invest in a kelp supplement – a good product is TH207 from Bio-Care TH207 which contains a variety of nutrients to support this important gland, including kelp and tyrosine, an amino acid necessary for the thyroid to work efficiently.

Spirulina or Blue Green Algae - these little green tablets are super-powered natural multi-vitamin tablets that are packed with vitamins, minerals and amino acids. The latter are proteins that help the body repair and build tissue after exercise. I have seen it dramatically increase stamina and endurance in patients. In fact, I gave a bottle of spirulina to a friend who is often in running events. She has never managed to beat some of her running colleagues but to her surprise, and her friends, she out ran them and ran much faster than she had ever been before! As it does appear to increase energy, it is best taken in the morning or lunchtime and not later in the day as some have found it difficult to sleep due to excess energy! Good brands include Klamath Blue Green Algae, Hawaiian Pacifica (certified organic) and Life Stream Spirulina.

Multi-Vitamins - Olympic athlete's have relied on a variety of nutritional supplements to enhance their performance. If you exercise regularly it may worthwhile taking a good all-around multi-vitamin mineral supplement. Two recommended multi-vitamins are: Omnium (phytonutrient-rich multi-vitamin and mineral formula) and Kudos Q100 multi-vitamin mineral supplement.

B Vitamins - play an important role in energy production and food metabolism. They are best taken together in the form of a B complex supplement, although specific B vitamins are sometimes prescribed for specific symptoms. One of the B vitamins, B5 or pantothenic acid is particularly important for stress and exhaustion as it supports the adrenal glands directly. Winning athlete's too have been found to have higher levels of B-1 then their losing counterparts and some athlete's claim that extra B-1 helps fight fatigue in marathons. During stress we have an increased requirement for B vitamins and it is worth remembering that alcohol affects vitamin B metabolism and eating junk food will deplete these valuable vitamins without replacing.

Vitamin C - is one of the most well known vitamins that many people take on a daily level as a general health insurance policy. Pertaining specifically to exercise, it is thought to benefit oxygen metabolism as well as increase adrenaline production during exercise.

CoQ10 - when a multi-vitamin supplement isn't enough of a kick, then you could try the co-enzyme Q10 (CoQ10) which is a powerful antioxidant that protects the body from free-radicals and gives a powerful boost to heart cells. CoQ10 is crucial to energy metabolism as it raises available energy by improving oxygen so helping your body operate at an optimal level. One study has shown that patients suffering from angina have reported a greater ability to exercise without problems after taking 150mg's per day, so this super supplement may well be the key to guide you back into the gym or put your running shoes on once again!

Nutrition is an important area to consider if trying to increase your general levels of fitness and raise your energy levels for training. It makes obvious sense to decrease foods that cause blood sugar irregularities such as sugar, refined carbohydrates together with stimulants like coffee, tea and chocolate. Increase foods that help even out blood sugar, for example complex carbohydrates; whole grains, pulses, vegetables and ensure that there is adequate protein in your diet.

However, two aspects of nutrition which can contribute greatly to relieving fatigue and boosting your performance in the gym that may not be quite so well known are food combining and food allergies.

Food combining - this is a system of eating which simply involves avoiding eating complex proteins such as fish, meat and eggs at the same meal as complex carbohydrates (i.e. rice, pasta, bread and potatoes. Some people find that they feel healthier, have increased energy levels and suffer less from troublesome digestive disorders by eating this way. Obviously with increased energy levels, your performance in fitness training will correspondingly increase. If, however, you feel that the whole idea of food combining is tiresome and restrictive, then there is a cheat's way out.... As protein is broken down by hydrochloric acid in the stomach, you should eat the protein part of your meal first to allow this acid to efficiently break down the protein component of the meal. This can be consumed with vegetables, which are considered to have a neutral effect on the body. When you come to eat the carbohydrates, these must be chewed extremely well as the saliva helps to break starches down. This is known as 'food stacking'.

Food allergies - the second piece of advice which is often over looked is the impact that specific foods can have on your body and general energy levels. Many people today have some minor food allergy or intolerance that can greatly decrease your levels of vitality and well being. The most common allergenic foods are wheat, cow's milk and dairy products, eggs, chocolate, oranges, potatoes, coffee, yeast, tomatoes, pork and maize. Rice, peas and avocados are among the foods considered to be least allergy causing.

The majority of allergies can vary considerably in their effect over a period of time. If you avoid the substance, the reaction tends to die down. If you eat a lot of the food, then the allergy can become significantly worse. Thus, eating the same foods repeatedly can cause problems - for example, most people have wheat and dairy products every single day without a break. Variety and moderation is important with our daily food intake. It may be worth trying to substitute wheat products with rye, oats or rice and try some of the dairy-free alternatives such as rice milk, oat milk and even rice cheese (which is tastier than you would expect!). Also switch orange or grapefruit juice for apple juice and try coffee-alternatives such as Caro or Bambu, and tonic herbal teas with liquorice, cinnamon and ginseng – Emperor's Choice or Bengal Spice by Celestial Seasonings.

Supporting your 'chi' with Chinese foods - According to Traditional Chinese Medicine (TCM), the kidneys are considered to be the deepest organ in the body and are one of the organs responsible for our level of energy or 'chi' as the Chinese call it in the body. TCM believes that the kidneys store prenatal energy (which determines our constitution) and are very important in determining the length of our life and our level of vitality as they distribute vital energy around the body. Specific foods are recommended in TCM to support and enhance energy levels, and some of these are listed below.

The flavour for the kidneys according to Chinese medicine is salty, so small amounts of naturally salty foods in the diet are beneficial. For example, celery is high in organic sodium, miso, a Japanese fermented rice puree contains salt and the lactobacteria that are essential in restoring the pH in the intestines. Tamari sauce is the wheat free version of soy sauce is a good substitute for salt to be used in moderation in cooking. If you do consume salt, ensure that it is sea salt.

Cinnamon is one of the best herbs to strengthen the kidneys and is easy to obtain. It can be added to food or a hot tea can be made by boiling fresh cinnamon bark in hot water for about 20 minutes. Cinnamon is also found in some herbal teas today too.

Aduki and kidney beans have a special affinity with the kidneys, possibly due to their kidney-like colour and the shape of kidney beans representing a mini replica of the kidneys. These pulses are also high in potassium, a mineral that is of great benefit to this organ. Beetroot too has a strong deep red colour and this is a very cleansing food for the kidneys and is high in potassium, magnesium and vitamin A.

Sea vegetables in Chinese medicine are considered to be an important addition to include in the diet as they support the kidneys and are easy to assimilate as the protein is almost pre-digested. They are extremely high in minerals and can be added to dishes to increase the nutritional value. Kombu can be put into soups and stews and if you soak beans and pulses overnight in water and cider vinegar, add a piece of kombu. This further reduces the 'flatulence' properties that some legumes can impart! Wakame is ideal for those who want to put their toe in the water without fully immersing their body into the water! It is tiny strips of seaweed that can be soaked for 10 minutes in water, drained and then added to a stir-fry with rice. Using a small amount to start with, you really cannot taste it (for those who are repulsed at the thought of eating seaweed!) but will get all those valuable minerals from including it in your diet.

Millet is a superb grain, even though it is often fed to your budgie, as it is alkaline and can help lower acid levels in the body, another way of taking the burden off the kidneys. Buckwheat is another good grain and soba is a pasta made from buckwheat along with buckwheat groats and are both nutritious.

A key food to increase consumption of is leafy green vegetables - i.e. broccoli, watercress, parsley, green beans and peas, courgettes, lettuce, celery, various forms of green cabbage such as Savoy, wintergreen etc., beetroot and squashes. Savoy cabbage is said to have more available calcium suitable for absorption in the body than dairy products.

Acupressure
Acupressure is widely used as an all-round body balancing therapy that can improve energy levels and is very supportive when used on a regular basis. On a fitness level, it can help relieve symptoms of muscle stiffness and fatigue that can occur after exercising. This can be due to poor circulation, the build-up of chemicals such as lactic acid in the muscle fibres, and the disruption of the flow of chi around the body. Acupressure relaxes the muscles, so improving blood and oxygen supply locally to affected areas, and encouraging the smooth flow of chi once again. In Chinese medicine, the two key points that are used to build chi or energy in the body are Bladder 23 and Stomach 36.

Pressure is usually applied by using the pad of your thumb, or fingertip if you prefer for approximately a minute, or alternatively, pressure can be applied intermittently by pressing on the point and then releasing the pressure. Small circular massage movements can also be applied to acupressure points if preferred.

St36 is a key energising point which is located two inches beneath the outer part of the knee bone, just on the outside of the shin. A powerful point to help fight fatigue and strengthen the whole body. Also helps with indigestion and can give relief to other disorders of the stomach, as well as strengthening the whole digestive system.
BL23 is major point to strengthen the kidney and boost energy levels. Place thumbs on either side of the waist and find the point which an inch away from the spine. Alternatively lie on two tennis balls allowing them to stimulate this point or rub the back of your clenched fist over this area and gently tap it to stimulate the points.

Essential Oils
Because essential oils can circulate in the blood stream and blood passes through the kidneys twice in every hour, they can have a profound impact on this organ and indeed the whole person, and thus aromatherapy is classified as a 'holistic' therapy.

An oil with a particular affinity for the kidneys is juniper which can help cleanse the body of the toxic by-products that can build up after a session in the gym if you have not properly stretched out! Coupled with ginger oil, ginger is a very powerful oil that can greatly strengthen our energy and fire as it is associated with the planet Mars according to the herbalist Culpepper. It can help to activate our willpower when we are apathetic or procrastinate, so stimulating our motivation to get exercising again! Another interesting property of ginger is that continuing on the fire note, as the state of the kidneys largely determines our sex drive, this oil can help to re-kindle the flames of passion. Juniper is one of the strongest diuretic oils available and can purify and detoxify a congested, toxic body. However, prolonged use of this oil can actually over-stimulate the kidneys, so use only in moderation and for short periods. Rosemary is an excellent oil to have in your cupboard as it is both refreshing and invigorating. The oil can help to both pep you up before training and equally can help relieve the body of tired, aching muscles. Lavender is an extremely safe oil to use and has numerous properties. It is primarily a sedative oil so you would not expect to use it prior to training in the hope of it giving you extra 'get up and go'! Instead, use this oil after exercising to help the body wind down, relax and recuperate.

Essential oils can be used in a variety of ways, but if you have just returned from the gym and feel exhausted and your muscles ache, then one of the best suggestions is to run a hot bath. Add four drops of rosemary essential oil, eight drops of lavender together with three drops juniper. Mix thoroughly into the bath water and relax for at least ten minutes before washing to allow the oils to be absorbed. Following that, treat yourself to a massage oil blend which is for fitness and sports (Aromatherapy Associates Fitness Bath and Shower Oil or Origins Muscle Easing Massaging oil) or make your own. Simply take a 30ml base oil such as almond or even sunflower oil and add a three drops of ginger, three drops of rosemary and eight drops of lavender and massage over those aching muscles!

Bach Remedies
The Bach flower essences are liquids that have been infused with individual plants and flowers. They have the capacity to restore well being to the body on all levels, the physical, mental, emotional and spiritual. It is believed that flowers possess special healing powers due to their energetic and vibrational qualities and that they work in a similar way to homoeopathic remedies in as much as they are a form of subtle energy. For a single remedy, four drops are taken in water, twice a day, half an hour before eating, or consuming mints or coffee, which is thought to interfere with the absorption of the essence. Four remedies have been chosen to help support your energy in times of fatigue and to motivate when you feel apathetic and indifferent to exercise.

Oak is the essence for the individual who constantly struggles on even when totally exhausted and can help to restore both strength and vitality. However, do remember that having sufficient rest is very important, as is only doing a reduced fitness programme when your body is tired. The focus instead should be on stretching (i.e. yoga) and low intensity aerobic work such as walking or swimming instead of high intensity cardiovascular workouts. Olive too is an excellent remedy for both mental and physical fatigue and can help to restore flagging levels of energy after intensive times of stress when you have burnt the candle at both ends. These two essences might rekindle the fire and provide the motivation to get back on track to a gentle fitness programme.
Hornbeam is known as the 'Monday morning feeling' remedy and I know that many can have this feeling about frequenting the gym once again after a period of abstinence!! Wild Rose is another similar remedy where resignation and apathy are key words. So if you feel this way about starting your fitness regime, these may just be the remedies to help inspire you to take the plunge and get active!

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