If you suffer with fatigue, have energy dips or feel sluggish during the day, it may well be worth reconsidering your diet. What we eat and drink is important when it comes to maintaining good energy levels and feeling less tired. Have a look at our food tips and see whether any of these will work for you.
Breakfast is the foundation of your day. You should eat breakfast even if you don’t feel particularly hungry. Research has shown that people who have breakfast tend to snack less throughout the morning, and maintain good energy levels. The temptation to reach for sugary snacks will be far less if you have a good breakfast so it is better for your waistline too. Breakfast cereal has been associated with lower stress levels as well!
You should aim to eat every three or four hours to optimize your energy levels and feel less tired. You should have breakfast, lunch and dinner, and up to two snacks. Avoid supersized meals as you will use up a lot of energy trying to digest them, meaning you’ll experience a post-meal slump and feel lethargic. Far better to have smaller meals, rather than one huge one. Your meals should have a balance of protein and slow releasing carbohydrates, as well as healthy fats such as nuts, fish and olives.
Complex carbohydrates can help you maintain your weight and they may reduce the risk of some cancers. They release glucose into the blood slowly, providing the body with a steady supply of energy. Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when you need it.
Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are not good for you on the whole, although they can be very enjoyable! It’s best to eat them on special occasions and not as part of your daily diet. Remember, they release rapidly into the blood stream, meaning you’ll notice an energy spike followed by a crashing low.
Fibre is something you should ensure you are consuming. Fibre is what makes carbohydrates slow-releasing, meaning the calories enter your bloodstream slowly and steadily, maintaining your energy levels. Approximately 20-30 grams of fibre a day is what you should be aiming for. You’ll find fibre in bran, beans, multigrains, whole-wheat, and fruit and vegetables with the skin on.
You’ll find omega-3s in fatty fish (such as tuna, mackerel, herring and salmon) and nuts. Omega-3 is an essential fatty acid that maintains brain cells and keeps you feeling mentally alert and they encourage the body to store carbs as glycogen (glucose) rather than fat.
Even mild dehydration will make you feel tired, lethargic and hungry. Stay hydrated by drinking approximately 2 litres of water per day and keep your brain, heart and organs healthy. If your urine is darker than pale yellow, you’ll know you’re dehydrated. Besides more water, foods such as natural yogurt, broccoli, carrots, watermelons, oranges, and grapefruits all contain plenty of water.
Yes, caffeine gives you a burst of energy but too much will affect your sleeping pattern and you’ll suffer for that the next day.
When you eat fatty foods they lie heavily on your stomach which means they are not being digested properly. You’ll end up feeling tired and listless. Complex carbohydrates and fibre rich foods are preferable because they slowly release energy into your body and keep you feeling wide awake. Eating fruit after your meal you will give you a swift burst of energy to give your body the strength to start digesting your food.
If you shop for and consume the freshest in-season food you can find, you’ll boost your energy levels and feel less tired generally. This is because fresh food without preservatives, that hasn’t been pre-packaged and travelled half the world, has more nutrients and those nutrients are good for you. By shopping locally you’ll see benefits to yourself and your local economy.
You would think that sugary drinks, energy drinks and caffeine would increase your energy levels. However, all they offer you is a short term hit and once that wears off you will feel drained and sleepy. Sugary drinks are addictive, and you’ll notice that if you try to give them up you’ll feel worse for a few weeks, but if you can stick with the withdrawal you will have far more energy in the long-term, without any of the highs and lows that you had before.
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