 Carbohydrates, fats, and protein are known as the energy-yielding nutrients. These are the dietary components your body can actually break down to create molecules of energy known as ATP (adenosine tri-phosphate). While many diet plans emphasize focusing on one macronutrient over the others, a healthy diet represents balanced intake from all three groups. Lets take a quick look at each macronutrient and how it impacts energy levels.
Carbs Carbohydrates are often seen as your body's preferred source of energy because they can most easily be broken down to create ATP. In fact, for several of your body's tissues, including your brain, carbohydrates are actually the main source of fuel. Simple carbohydrates, such as white bread, cookies, and anything made with refined flour, provide the body with a rapid rush of energy as they are quickly metabolized for fuel. Unfortunately, this energy rush is often followed by a fall in blood sugar, felt by the individual as an energy crash (and of course, hunger). On the other hand, a diet high in complex carbohydrates - whole grains, fruits, and vegetables - can offer unlimited health benefits. These carbohydrate sources contain dietary fiber, which provides a slower release of energy and contributes to feelings of fullness and satiety. Fats Just like carbohydrates, fat has received some negative publicity when it comes to a healthy diet. However, fat is actually the most energy-sustaining nutrient since it provides 9 kilocalories (kcals) per gram (protein and carbohydrates only provide 4 each). Fat is also digested more slowly and when consumed correctly, can help provide a steady, slow release of energy and contribute to feelings of fullness. Much like carbohydrates, when incorporating fat into your diet it is important to differentiate between healthy and unhealthy fat sources. While saturated and hydrogenated fats can negatively affect health, omega-3 fatty acids, which can be found in nuts, seeds, and cold-water fish, can contribute to neurological and cardiovascular health. Protein Unlike fats and carbohydrates, protein is often touted as the healthiest of the macronutrients. It is true that protein, in addition to providing a source for energy production, is also required for the makeup of skeletal muscle and enzymes. Consuming meals high in protein can support lean body mass as well as contribute to satiety and blood sugar control. Food sources high in protein include meats and poultry, legumes, nuts, and quinoa. While no one food choice is the best for supporting energy levels, a balanced combination of macronutrients which provide a high dose of micronutrients, including B vitamins and other supportive nutrients, will give your body the nourishment it needs. That's the science of sustained energy. Talk to your doctor to learn more.
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More than 90% of all office workers use a personal computer, but whether they use it correctly is debatable. By "correctly," we're not referring to whether they know how to download files, format documents, troubleshoot error messages, or prevent e-mail viruses from attacking. We're talking about having your computer monitor, keyboard, chair, and workspace organized in a way that promotes productive, pain-free work and discourages repetitive-stress and ergonomic-related injuries. Keyboard Height When you are in a seated position and sitting up straight, the position of the keyboard should be at the height of your elbows or below. Most people will sit with a keyboard height approximately level with their abdomen. This forces the shoulders to remain in an elevated or shrugged position, which activates a large muscle in your back - the trapezius muscle - and can result in a great deal of pain if that position is held too long. Raising the height of your chair is the easy fix for this problem. Other situations may require a more aggressive approach, such as installation of a swing arm that allows for adjustable positioning of the keyboard. Keep in mind that the computer mouse should be at the same appropriate height of the keyboard. Monitor Height The top of your monitor should be at the level of your eyebrows or top of your head. Some individuals have to place their monitor on a stack of large books to maintain the appropriate height. If you are having trouble seeing your monitor and maintaining a forward position of your head, it is likely that you will end up suffering the consequences of poor postural position. Chair Height and Sitting Position Attempt to maintain flat-footed placement on the floor to help with overall balance while sitting. Your objective is to maintain proper posture while sitting by allowing as much contact between your body and the chair. It is important to try to sit back in the chair as far as possible and to maintain contact with your shoulders against the back of the chair. The backs of your upper legs and your buttocks should completely contact the base of the chair. It may seem like an oversimplification, but learning to sit up straight, suck your stomach and keep your keyboard at the level of your elbows and below are easy ways to minimize your risk of chronic and repetitive-stress injuries at the workplace. That's good news to you and your employer. Talk to your doctor for more information. It will also help a great deal if you learn to sit while holding in your lower abdomen for extended periods of time. This helps support the soft tissue of the lower back, which is actually under more strain in a seated position than when you are standing. |
AuthorKimball A. Wong, D.C. is a health educator and will share topics regarding health issues that may effect the lives of our community. Archives
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