Our bodies are fueled by the food we eat. When we make poor diet choices, we tend to experience a lack of energy, tiredness, and fatigue, often in the middle of the day when energy and focus are particularly needed. While the cause of low energy could be anything from stress to a lack of restful sleep, in most cases dealing with fatigue can be fixed simply by improving your diet. In an effort to avoid sugar crashes and boost your energy with the best approach to your daily diet, here are some healthy tips that might help:
Choose complex carbs
Apart from being a great source of fiber, aiding in weight management and helping to avoid certain health issues, complex carbohydrates also tend to release glucose gradually into the bloodstream, thus offering a more stable and constant energy supply. A diet consisting of whole grains can be a brilliant option for staying healthy and energized.
On the other hand, simple carbs can come in two forms: refined and natural. Although natural sources, such as certain fruits that are high in sugar, can provide a good energy boost when necessary, refined alternatives, like those commonly found in processed foods, tend to release sugar into the blood more rapidly, causing sudden energy spikes and consequent crashing lows.
Go for seasonal options
The more fresh and natural your food is, the more nutrients it will contain. And as seasonal fruits and vegetables are likely ripened naturally as well, they are always the healthiest option you could choose. For that reason, it’s recommended to include fresh, seasonal fruits and vegetables with every meal you eat.
If possible, it might also be a good idea to favor leafy greens. Aside from being high in iron and calcium, these vegetables are also known for aiding in the stabilization of blood sugar levels, thus being a good option for energy maintenance. To consume additional leafy greens throughout the day, consider eating them in sandwich wraps, as toppings, or as a salad base.
Opt for energy food
Foods such as oats, granola, chia seeds, and other nuts and seeds are some of the best options for beating hunger and fighting fatigue. What’s more, they can effortlessly be turned into a tasty meal, snack, or sweet treat, simply by making a delicious protein yogurt bowl that will instantly satisfy your needs. Helping you to avoid the highs and lows of sugar crashes, balance your emotions, and stabilize your energy levels, such bowls are truly the perfect option for living a healthier, more fulfilling life.
Similarly, a number of fruits such as apples, peaches, oranges, pears, grapes, and even bananas have all been touted for their energy-boosting properties, and can easily be incorporated into a healthy bowl as well.
Avoid caffeinated drinks
While caffeine is fine to consume in moderation, and could even have benefits for some individuals, the main issue with caffeinated beverages is that they only provide a short burst of energy, instead of fueling the body continuously. The first few sips on a caffeinated drink will likely give you an instant boost, but you’ll also feel run down fairly quickly if you don’t provide good nutrition and healthy meals to your body.
If you have to consume caffeine, choose unsweetened tea or black coffee. Energy drinks and sodas tend to be filled with artificial ingredients and refined sugar that can quickly lead to an energy crash, and even different health issues in case you over consume them.
Eat less, more often
Most of us are used to eating two to three large meals a day, with barely any healthy snacks in between. The main issue with eating such large and filling portions is that it signals to our brain it’s time to slow down and digest food, leading to lower energy levels. In case the food we ate was high in simple carbs and sugars as well, our bodies could also deal with an increase in insulin, and heightened levels of melatonin and serotonin, causing drowsiness.
However, eating smaller meals more often, such as having three main courses that aren’t quite as large combined with two healthy snacks in between, can help to regulate our glucose levels and release the necessary energy gradually, rather than all at once.
Evidently, maintaining optimal energy levels and leading a healthier lifestyle isn’t as difficult as it might initially seem. All it truly takes is making some smarter food choices, adjusting your daily meals, and utilizing the helpful tips mentioned above, in order to enhance your diet and lead a more energized and fulfilling life.