Get Some Energy
Did you know that some foods can actually drain your body of energy whereas some are energy boosters. So make sure if you’re feeling that you are lacking energy, have a look at your diet and maybe make some changes so that you can get some energy.
You made need to reduce your carbohydrates, if you’re having a lot of sugars or unrefined carbs such as pasta and white bread, these can cause your blood sugar to rise and then rapidly fall and therefore leaving you feeling tired. Ready meals are a good example of foods usually high in sugars and refined carbs. Your meals should be focused around protein such as lean chicken, fish or eggs, alongside some healthy fats such as nuts or avocado, topped up with some green vegetables. This should improve your stamina. If you are eating carbs make sure they are whole grains such as oats and brown rice.
Caffeine can raise energy levels but too much can also cause a sudden dip. Likewise energy drinks, while briefly boosting you up, research has shown that within an hour of drinking them people had poorer levels of concentration and reflexes than before.
Don’t skip meals, this is an energy drainer, try to eat regularly, with maybe a healthy snack – a handful of nuts to keep up your energy levels.
Sometimes an intolerance to some kinds of foods can cause tiredness. If you feel you are becoming tired within a few hours of eating a certain type of food, try cutting that food out for a while and see if it makes a difference.
Iron is an important nutrient you need to transport oxygen around your body and is therefore vital for energy. So make sure your diet includes some food that is a good source of iron, red meat is one but it is also found in dark green leafy vegetables, mushrooms, lentils, beans and pulses, pumpkin seeds, nuts, whole grains and fortified cereals. To maximise the absorption of the iron especially if you are eating a plant based food, ensure that the food is eaten alongside a source of Vitamin C, such as red peppers, broccoli, strawberries or orange juice.
The B vitamins are also necessary as they help our bodies to release energy from foods, once again these are found in green leafy vegetables, whole grains such as oats, poultry, meat and eggs.
According to one study eating a large portion of blueberries for breakfast can help to improve focus, the berry flavonoids increase the flow of energising blood and oxygen to the brain. So could be good for days when you really need a brain boost!
Dehydration is a major cause of tiredness, you need to stay hydrated, mental fatigue is the first sign of dehydration. Make sure you drink enough water every day.
And remember exercise energises us physically, mentally, and emotionally, without it, we’re naturally more sluggish. Exercise also enhances our mood by increasing the release of endorphins, a “feel good” chemical that increases energy levels. So speak to your personal trainer who can advise you on diet and design a program to target your exercise needs.