When it comes to our energy levels on a day to day basis, most people tend to accept the way they feel is normal for them. It is common for people to feel not sick, nor well, just functioning at 50%, going ahead with daily tasks. Diet can play a huge role in changing this way of life and providing you with more energy and get up and go.
This feeling of tiredness and lethargy can be caused by the mechanisms involved in energy production not working effectively. This, in turn, slows everything else down and results in low energy levels for both mental and physical performance. We should all be capable of having a good night sleep and waking up refreshed in the morning. So what things can we do to increase our energy levels?
- Improve sleep patterns. Obviously this is easier said than done, but is the most crucial part of improving energy levels and feeling refreshed after rest. We want to aim to go to bed and rise at a similar time each day – including weekends. This enables our body clock to function well and to provide us with an efficient sleep cycle. Anywhere from 7 to 9 hours is necessary, but this depends on the individual.
- Regular exercise. Aim for at least 30 minutes on most days to improve energy production mechanisms.
- Drink plenty of water! The majority of our cells are made up of water, so it shouldn’t come as a surprise that it is essential to have enough in our diet. Aim for 2 litres, plus more when exercising, when drinking coffee and alcohol and when the weather heats up. Dehydration is a major cause of fatigue and low energy levels so drink a glass of water before you turn to the coffee and chocolate!
- Include mainly low GI carbohydrates in the diet including wholegrain breads, pasta and brown or basmati rice to minimise large drops and rises in blood sugar levels. They also provide a sustained release of energy to keep you going for longer. Incorporate a protein source into every meal. This reduces the rate of glucose absorption into the bloodstream and gives you an even energy release.
- Limit alcohol and caffeinated drinks. 2 cups of coffee a day should be the absolute maximum, as caffeine can leave you feeling energetic for a while, but after its effects wear off, you can feel just as bad, if not worse, than you did beforehand. Both caffeine and alcohol can leave you dehydrated, which may be another factor in your low energy levels.
- Ensure your diet is rich in B vitamins, which help convert the foods we eat into energy. Try to include lots of wholegrains, legumes, green leafy vegetables, lean meats and eggs to your diet to make sure you are getting enough of these important nutrients.
- Magnesium is a mineral that is also very important in energy production and involved in the breakdown of glycogen. Magnesium is found in most of the foods that B vitamins are found in, so increase your intake of green leafy vegetables, nuts and wholegrains.
Stop using the cold weather as an excuse for a poor diet and not exercising! Get energised and keep making good choices.
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