For all of us procrastinators out there, feeling sluggish and lacking the energy to tackle our daily tasks can be frustrating. While there are various factors that can influence your energy levels, what you eat plays a significant role.
Simple Carbohydrates
Foods high in simple carbs, like white bread, white rice, and sugary cereals, can cause blood sugar spikes followed by crashes, leaving you feeling tired and craving more sugar, and can also have negative health effects as per Harvard TH Chan School Of Public Health. Choose complex carbohydrates instead, like whole grains and whole oats for sustained energy.
Processed Sugars
Refined sugars found in candy, pastries, and sugary beverages cause rapid spikes and crashes in blood sugar levels. These crashes lead to feelings of fatigue and irritability.
Additionally, a study published in the American Journal Of Lifestyle Medicine shared that there is a direct link between high intake of added sugar and poor quality of sleep, which further adds to fatigue. Opt for natural sweeteners like honey or fresh fruit instead.
Caffeine Overload
While a cup of coffee can provide a temporary energy boost, excessive caffeine consumption can lead to energy crashes, disrupt sleep, and create a cycle of dependency, shared a study published in Elsevier’s ‘Brain And Cognition’. Limit your caffeine intake, especially in the afternoon.
High-Fat Meals
A study published in the American Journal Of Clinical Nutrition found that high-fat foods, or foods rich in saturated fats, like fast food and fried items, can slow down digestion and make you feel sluggish. Switch high-fat foods with healthier fats like those found in avocados, nuts, and seeds.
Heavy, Greasy Meals
Large, heavy meals high in fat and calories can divert blood flow away from your brain and muscles, making you feel drowsy. This is because, high-fat greasy meals take a lot of energy to digest, taking away from your body’s resources. Opt for smaller, balanced meals to maintain steady energy levels.
Alcohol
While alcohol can initially have a stimulating effect, for all of us who have experienced a hangover, we know that it eventually acts as a depressant, leading to reduced energy and mental clarity. Limit alcohol intake, eat meals rich in fibre, healthy fats, and carbohydrates when drinking, and stay hydrated to minimise its negative impact.
Excessive Salt
High-sodium foods can lead to dehydration, and excessive urine discharge, making you feel fatigued, according to the American Heart Association. Be mindful of your salt intake and focus on fresh, whole foods.
In conclusion, the foods you consume play a significant role in your energy levels and overall well-being. To maintain an active, vibrant life, it's essential to avoid energy-draining culprits. Instead, opt for a balanced diet rich in whole, nutritious foods to keep your energy levels steady and your zest for life intact. A mindful approach to your diet can make a world of difference in how you feel each day.