Every now and then, you probably feel exhausted without fully understanding why – so you blame work, stress, lack of sleep, and many other culprits. On one hand, adapting your lifestyle to be more balanced and to ensure enough rest for your mind and body is essential, but there’s no way around changing your nutrition!
Everything else that you do in favor of producing more energy will help, but you cannot neglect your body’s needs for good, healthful food. What, when, and how much you eat will affect your energy levels greatly, and there’s so much you can do to use your food to be more vital, invigorated and full of life.
Find your rhythm
When and how you eat matters as much as the contents of your plate. Why? Because your body needs to go through a number of different processes to metabolize and digest all the nutrients you consume, and when your diet is off track, you risk impacting other important processes in your body, like rest, if you eat too late in the evening.
- Try setting a meal schedule that gives you a chance to eat something nutritious every several hours.
- In addition to those three main meals, introduce a few snack breaks, too, especially if you’re physically active or you have a demanding job.
- Make sure you don’t eat too close to bedtime, so that your body can actually recover during the night! Also try not to overeat in one sitting while you spend hours not eating anything at all.
Finding your rhythm will help you avoid those nasty cravings between meals, overeating when you finally have time to eat, and you’ll have ample energy during the day.
Avoid sugar-loaded foods and beverages
When you feel low on energy, you’re most likely to reach for sugar-loaded snacks and sips, which can give you the illusion you’re brimming with energy within a matter of moments, while you’re in fact, about to experience another energy slump. Processed sugar creates that sensation of immediate gratification, but it also wears off quickly, leaving you drained and tired.
Make sure that your meals and snacks don’t center around foods that contain too much processed sugar. Instead, aim to consume whole, fresh foods, plenty of non-starchy carbs that will help you load up on fiber, minerals, and vitamins, and of course, choose lean protein like eggs, meat, dairy, and plant-based sources.
Balance your plate
Did you know that the average healthy adult should divide their daily macro intake to constitute 45-65% carbs, 10-30% protein, and 20-35% fats? You also need around 23-34g of fiber every day. Depending on your activity levels and overall lifestyle, you should devise a diet plan that matches your particular needs.
Consume your carbs from healthy sources like fresh fruit and veggies, while wholegrains and cereal are another healthy option in moderation. Go for lean sources of protein, whereas fatty fish like salmon can be a great source of both protein and healthy fats. A diverse, colorful diet is essential for producing enough energy every day, protecting your immune system, and staying focused.
Ensure wholesome nutrition
Food sensitivities, allergies, and chronic illnesses like Celiac disease can all impact our ability to consume a wide variety of foods. Some people cannot eat dairy due to lactose intolerance, while others have gluten sensitivity to think about. Either way, you need to find healthy substitutes such as supplements or alternative food sources for certain macro and micronutrients.
- You can help your gut health with a bundle such as FAB-4 containing probiotics, vitamin D, and a balanced amount of heart-friendly omega 3 and 6 fatty acids.
- To give your cells an added energy kick and nudge your body to produce more healthy energy, you can use Acetyl-l-carnitine, which is naturally found in your body, and it can be consumed as a supplement to help your metabolism, too.
- Check with your physician if you have any deficiencies, metabolic issues, or any other chronic health conditions that could interfere with nutrient absorption. That way, you can resolve any underlying conditions in addition to boosting your energy!
Choose healthy snacks – but mind your calories
When life gets in the way and you’re too busy to have a meal in your regular time, there’s no need to go hungry or to take unhealthy snacks as your meal replacements. If you know you’re going to have a busy day ahead of you, or you’re on a calorie-restricted diet to shed some weight, you should always prepare some healthy, low-calorie snacks.
- Fresh fruit like berries, apples, bananas – all brilliant for boosting your energy and keeping you full for longer.
- A handful of nuts and seeds, like peanuts, walnuts, or almonds will help you feel satiated without weighing you down.
- A plant-based protein bar will certainly help you stay on track with your nutrition needs and it will give you a steady energy flow for a good, long while.
Like with everything else in life, eating well is about balance, both in content and amount. The more you learn about what your body prefers and how you can elevate your energy levels, the easier it will become for you to feel invigorated with the help of nutrition. Still feeling sluggish? There might be an underlying health issue that needs addressing, so make sure to book a consultation with us today, and we’ll find a functional solution that matches your needs.