Always tired? Try these energy-boosting foods
Another yawning marathon? Nodding off every now and then is normal. But if you’re hitting the snooze button more often than not, there might be a whole other issue that’s causing the problem.
The silver lining? The remedy for daily drowsiness might just be hiding in plain sight on your plate.
Let's dive into the delicious world of energy-boosting foods that will turn your tired "meh" into an energetic "yay!"
Fuel for the brain and body: Complex carbs
Carbs often get a bad rap, but the key is in picking the right kind. Complex carbohydrates are our main source of energy, offering a slow release of glucose that sustains our energy levels. For a boost, choose wholegrains like oats, quinoa and brown rice, which are filled with fibre to keep you satisfied for longer. You can also swap white bread and pasta for wholegrain versions; these can help maintain stable energy levels and prevent those dreaded crashes linked to refined carbs.
Protein power
Protein is more than a buzz word for the gym bros. They are essential for the repair and maintenance of tissues and play a key role in energy production. Include lean protein sources in your meals, like chicken, turkey, fish, beans and tofu. These options offer a steady energy release and help you feel full, preventing those energy slumps between meals.
Fats are your friends!
Forget the myth that all fats are bad for you; healthy fats are essential for optimal health and energy production. Bulk up your diet with Omega-3 fatty acids, such as fatty fish (salmon, mackerel) and chia seeds. Avocados, nuts and olive oil also offer good doses of heart-healthy monounsaturated fats, which provide a lasting source of energy.
Nature’s sweet pick-me-ups
If you’re in the mood for a healthy treat, fruit is king. They are not only a delicious snack but also a natural source of vitamins, minerals and antioxidants that contribute to overall wellbeing. Opt for fruits with a low glycaemic index, like berries, apples and citrus fruits, to keep your energy levels steady. Thanks to the fibre content in fruits, digestion is easier, preventing energy-draining fluctuations.
Don’t forget your water
When was your last sip of water today? If your response is: “I can't remember”, that sluggish feeling might be dehydration creeping in. Keep your energy up by staying well-hydrated throughout the day. Drink water, herbal teas or infused water with fruit or cucumber slices. Steer clear of too many caffeinated drinks, though, as they can lead to dehydration and drain your energy levels.
Have your snacks and eat them too…
Snacking can be a smart way to steady your energy levels between meals. That is, if you choose the right options. Create a balanced snack by pairing protein with complex carbohydrates. Munch on Greek yoghurt with berries, a mix of nuts and seeds, or wholegrain crackers with hummus. These are excellent choices to keep you energised without the slump that often follows sugary snacks.
Go green
Can’t start your day without a dose of caffeine? Swap your regular cup of coffee for green tea to enjoy a milder caffeine boost with lots of health benefits. Green tea contains antioxidants and L-theanine, promoting alertness and reducing stress. It's a great choice for a pick-me-up without the jitters from excessive coffee consumption.
I get enough sleep but I’m still tired…
Still feeling tired despite getting enough shut-eye? There may be underlying factors.
- The quality of sleep is just as important as the quantity of sleep. Factors like sleep disorders (sleep apnoea, insomnia, restless legs syndrome) can affect the restorative nature of your sleep.
- High levels of stress or anxiety can lead to poor sleep quality and may even result in insomnia. If your mind is racing or you're dealing with significant stressors, it can impact on your ability to fully relax during sleep.
- Depression often manifests with symptoms of fatigue and low energy levels. If you're experiencing persistent feelings of sadness, low motivation and changes in appetite, speak to a doctor.
- Consuming too much caffeine or other stimulants, especially close to bedtime, can also interfere with your ability to fall asleep.
- Certain medical conditions, such as thyroid disorders, anaemia or chronic fatigue syndrome, can cause persistent fatigue.
If you're concerned about any of these issues and are consistently experiencing fatigue, speak to your doctor. They can help identify the underlying causes, recommend appropriate tests if needed, and guide you with lifestyle changes or treatments.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.