This is a guest post by Dr. Vikram Chauhan.
Our present-day sedentary lifestyle (lack of sleep and lack of physical activity), unhealthy food choices (excess intake of caffeine, alcohol, narcotics) and too much stress has resulted in lack of stamina in most of us. We get tired just by performing the daily activities.
Stamina is the ability to sustain prolonged physical and mental effort.
Lifestyle and Dietary Changes
Stamina can be increased by simple lifestyle and dietary changes. Our body needs food just not to give energy but also to keep us feeling full all along the day. Healthy foods build up the stamina and increase the energy levels naturally.
- Nutrients like complex carbs, protein, fiber, iron and Vitamin C are very crucial to keep one active and energetic throughout the day.
- These nutrients help in generating energy, improving the immune system and developing and repairing muscles and tissues.
The absenceof these nutrients depletes our energy.
- It is advised for everyone, not to skip breakfast as breakfast is the most essential meal of the
day andit helps improve the body’s metabolism.
- The most highly recommended breakfast is oatmeal.
- Oatmeal is an unprocessed carb that can be slowly and easily digested and keeps one full for a longer period of time A glass of beetroot juice with breakfast works wonders in increasing the stamina.
Apple cider Vinegar
- One may also opt for Apple cider Vinegar to beat exhaustion. It alkalizes the body and helps you remain energetic.
- Just a spoon of ACV in glass of water, with some
honeycan be taken either on empty stomach or later during the day to boost stamina.
- Adding Turmeric in
dailydiet is the simplest way to boost stamina. Turmeric enhances muscle repair, reduces the recovery time due to its powerful anti-inflammatory properties.
- A spoon of turmeric mixed with warm milk should be taken daily before going to bed. One may add some honey for taste too.
Lack of energy is directly related to dehydration. It is very important to increase the intake of fluids especially water.
- To boost the metabolism and improve digestion, one should sip on some warm water, first thing in the morning.
- A cup of green tea may also be taken to fight fatigue and reduce stress.
Diet Rich in Magnesium
- Diets rich in Magnesium
are recommendedto boost stamina naturally. Magnesium plays a key role in breaking down glucose into energy.
- One can get magnesium from green leafy vegetables, nuts, seeds, fish, soybeans, bananas, avocado, and even dark chocolate.
Green Leafy Vegetables
- Green Leafy Vegetables are also rich in fiber and are best to increase RBC count.
- Bananas are an excellent choice of fruit if one needs to get instant energy. Bananas release dopamine, a chemical that helps with concentration and focus.
Diet Rich in Complex Carbs
- Diets rich in complex carbs are needed to boost stamina.
- Foods rich in carbohydrates provide the body with starch and sugar which in turn help provide energy and increase stamina. It
includes,sweet potatoes, wheat roti, wheat pasta and rice.
Vitamin-C rich foods
- Vitamin C rich foods help in strengthening the immune system and protect one from infections like cold and cough which can deplete energy.
- Citrus fruits like oranges, kiwis, lemons, limes, cranberries, apples, guavas, red grapes, grapefruits, bell peppers, basil, thyme
andtomatoes are a goodsource of vitamin C and should be included in daily diet.
- Proteins are supposed to have
highermetabolic rate than fats so one can burn more calories with a protein-rich diet.
- Proteins help in development and repair of muscles and keep the person full for longer time. It is advised to include eggs, peanut butter, fish, nuts and lean chicken in the diet.
- Soybeans are the richest source of plant protein and are also high in insoluble fiber, vitamins, and minerals.
- Lack of iron in the
dietleads to lack of stamina. It is very important to include the foods like broccoli, spinach, nuts, beans, and meat to build up stamina.
- Beans are rich in minerals and iron that help the body to generate RBC that carry oxygen to the muscles and build stamina naturally.
- A very useful remedy to boost stamina is to take a spoon of Blackstrap molasses in warm milk daily.
- Blackstrap molasses is rich in iron, manganese, and potassium and copper.
One should include eggplant, asparagus, pumpkin, carrots in the
For instant energy, one may opt for coffee as it is known to fight fatigue and keep one energized throughout the day.
Coconut Oil & Almonds
- Another well-known remedy to boost energy is consuming a spoon of coconut oil
- It can be added to the beverages or baked foods. Coconut oil boosts immunity and strengthens the heart as it contains healthy fats that are digested quickly.
- A handful of almonds, cashews, hazelnuts should be consumed daily.
To ensure a continuous supply of energy to the body, it is best to break the meals into four to five smaller proportions that can be consumed during regular intervals throughout the day.
Low Glycemic Index
- Always eat foods with a low glycemic index (whose sugars are absorbed slowly).
- These include whole grains, high fiber vegetables and healthy oils like olive oil.
- These help to avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
- A good night sleep is the best remedy to boost energy.
- It helps to concentrate better the next day. But avoid napping during the day.
- One should do Yoga and Meditation to increase mental alertness and physical strength.
- It is highly advised to ‘take it slow’ whenever you are trying to build stamina by introducing a new exercise in your routine.
- A small walk after meals ensures that food gets digested properly and toxins get flushed out.
- This results in muscle relaxation and eventually increases the body’s stamina.
- Exercise causes the body to release epinephrine and norepinephrine stress hormones that make one feel energized.
Guest post by Dr. Vikram Chauhan, who is an MD in Ayurvedic medicine and an expert Ayurveda consultant from Chandigarh and practicing in Mohali, India. He has vast experience of herbs and their applied uses. He has been on various national/international TV channels for interviews and has written articles for the health columns in international newspapers. He has presented papers and given lectures at various national and international forums and congresses and offers free ayurvedic consultation to online patients