Many factors affect our energy levels during the day. Lack of sleep, stress, unbalanced nutrition, and physical inactivity are the main things that can lower them. As a first step to reducing fatigue, we looked at how improving our diet can raise energy levels in our bodies.
When should we eat
We always feel tired after a big meal, this is because our body invests a great deal of energy in the digestion of the meal. The best way to avoid feeling tired after meals are to eat small meals every 2-4 hours during the day. This avoids starving for a meal and eating too much, and we also keep balanced sugar levels – which will help with concentration and energy.
Make sure you have breakfast
Breakfast is very important in order to maintain high energy levels throughout the day, but here, too, you have to choose the right foods. Croissant and coffee in the morning are very indulgent and gives a boost of energy, but as it raises up it also goes down. To maintain high energy levels, you should choose complex carbohydrates with protein. This combination is satisfactory but does not overload the digestive system and helps to break down the food more slowly, which will help keep sugar levels balanced.
Balanced consumption of caffeine
We’ve all grown accustomed to thinking that caffeine is invigorating and that’s an assumption which is partly true. Of course, the first coffee stimulates and fills our bodies with energy, but soon afterward the fall will come. Offsetting the amount of caffeine can balance the energy levels in the body thus creating continuous alertness.
Tired? Maybe dehydrated?
Many people do not drink enough – which can cause a decrease in concentration, headaches, fatigue, and a decrease in cognitive performance. The fastest way to raise your energy level is to make sure you drink in a dispersed way throughout the day. It is recommended to get 8-10 glasses of water a day.
No more processed foods
Processed food, sweets, and canned foods are rich in sodium, preservatives, and other chemical compounds that can slow down the body and cause fatigue. It is advisable and desirable to eat unprocessed foods and fresh foods that have not undergone preservation processes and are saturated with vitamins and nutritional values.
Empty carbohydrates, such as flour and white sugar, cause a rapid rise in blood sugar. This rapid rise makes us feel great in those moments but shortly after, sugar levels drop again and make us feel even more tired. Complex carbohydrates, on the other hand, contain dietary fiber that slows down the rate of blood sugar and helps us maintain a high level of energy and alertness.
A good and tasty steak is always tempting, but it takes a lot of energy to digest it. Compared to red meat, lean meats like chicken and fish are easier to digest and are considered a high-quality protein full of vitamins.
Nuts of various kinds
Nuts, almonds, cashew, hazelnut, and walnuts are rich in vitamins and serve as an excellent and healthy source of energy. A handful of nuts can easily be used as a snack during the day.