Easy Energy Boosters

Follow these dos’ and don’ts to keep your energy levels high. You’ll be able to power through busy work days yet still have some when you finally get home

1 SAY YES TO SELENIUM

This trace element is important for a healthy thyroid and immune system, and aids cognitive function, among other benefits. Common symptoms of a selenium deficiency are tiredness, mental fog and hair loss. Selenium-rich foods include seafood, eggs and Brazil nuts. According to health organisation Nutrition Australia, just two Brazil nuts a day provides 100 percent of an adult’s RDI for selenium. But don’t overdo it: Too much selenium can be harmful, so you should consider selenium supplements only if your doctor recommends it.

2 EAT LESS SALT

The theory goes that when you eat salt, you drink more, thus getting rid of the excess mineral. Unfortunately, our bodies have grown used to an increased amount of salt, so we no longer feel as thirsty as we should. The acid/base balance gets out of sync, making us lethargic. So limit your salt intake from one-third to half teaspoon a day.

3 THINK ZINC

According to an article in the journal Scientific Reports, around 1.1 billion people are thought to be deficient in zinc worldwide. Zinc is involved in many metabolic processes, and a lack of it leaves us feeling exhausted. To meet your daily intake – 14mg for men and 8mg for women – seek out foods high in zinc, such as meat, wheat germ, dairy (milk and cheese), and legumes.

4 WATCH THE KILOS

A weight gain of just 2kg can make us tired, says American physician Erika Schwartz, who has researched the causes of exhaustion. “The heart comes under greater strain and that tires us,” says Dr Schwartz. If you’re watching what you eat, make sure you’re still getting your daily quota of vitamins and minerals.

5 WATCH THE SUGAR INTAKE