Do you regularly feel tired or sluggish during the day? This fatigue and lack of energy could interfere with your daily activities and make you less productive.
The type and amount of food you eat play an essential role in managing your energy levels throughout the day.
Although all foods provide energy, certain foods will give you only a short lift (and are often followed by a drop), while others can help boost your energy levels and maintain your focus and alertness all day long.
These natural and healthy food options are proven to help promote energy levels:
- Protein-rich foods: A meal loaded with proteins such as chicken breast, fish, lean meats, or beans won’t weigh you down and will fuel you gradually throughout the day. Because proteins take time to digest, they satisfy your hunger and provide a slow and steady stream of energy.
- High-fiber whole grain cereals slow the release of glucose into the bloodstream and provide long-lasting stable energy.
Examples of nutritious whole grains include bulgur, freekeh, quinoa, brown rice, brown pasta, and organic oats.
Always check food labels to ensure that whole grains are listed as primary ingredients with at least 5 grams of fiber per serving.
- Snack on vitamin C: Oranges, kiwis and strawberries are famous for their vitamin C content. Vitamin C plays a key role in energy production and its antioxidant properties may help fight fatigue and keep you energized.
- Drink enough water: One of the first signs of dehydration is a feeling of fatigue. A lack of water can slow body functions because water helps to carry fuel and nutrients to your cells and aids in the elimination of waste. So, make sure you regularly drink water throughout the day.
- Use caffeine: The caffeine in coffee and green tea can boost your energy levels and increase alertness. Just don’t overdo it, especially after 2 pm as it can interfere with your sleep.
Lifestyle modifications such as stress management, regular exercise, not smoking and sleeping well can all boost our energy. However, the habit of eating healthy and natural foods is by far the most important building block of high energy levels.
Avoid quick fixes such as supplements, bars or drinks that are promoted as energy boosters as there is little or no scientific evidence that these are effective.
The availability and rich variety and of energy boosting foods makes it easy to incorporate them into your diet. Not only will you be more alert and focused, your health will also benefit from the other nutrients, such as antioxidants, minerals and vitamins, they contain.
Try some of the tips that I’ve shared here. I’m confident that you will see a clear improvement in your energy levels.
