Is Your Diet Making You Tired? Read Ahead To Find Out

We often tend to blame inadequate sleep, stress, or a hectic lifestyle when we're tired all day long. But have you ever thought that the food you're eating could be quietly draining your energy? The foods you eat, and how frequently you eat them, have a great impact on how energised or lethargic you are. From nutrient deficiencies to blood sugar crashes, your diet can fuel or drain you. 

In an exclusive interview with the editorial team of Onlymyhealth, we reached out to our expert, Dr Shrey Srivastav, General Physician, Sharda Hospital - Noida, and he explained to us the different ways diet affects our energy levels and how we can correct it.

How Diet Impacts Energy Levels

Food is your body's fuel.  Just as a car won't run well on low-quality fuel, our body won't function optimally if it's not being fueled with the proper nutrients. Dr Srivastav listed down some of the most important ways diet affects energy. These include:

1. Blood Sugar Spikes and Crashes

Refined carbs and junk foods provide a rapid energy boost but then come crashing down, leaving you worse off than you started.

2. Nutrient Deficiencies

Not having enough iron, vitamin B12, magnesium, or vitamin D can cause tiredness, confusion, and weakness.

3. Not Getting Enough Protein

Protein isn't only for muscles; it supports blood sugar stabilisation and leaves you feeling satisfied and alert.

Also Read: 7 Things To Know and Control If Diabetes Runs In Your Family

4. Dehydration

Sometimes it's not what you eat but what you don't drink. Even mild dehydration can lead to tiredness and poor concentration.

5. Skipping Meals

Gaps that last too long can lead to low blood sugar, which makes you feel tired and cranky.

Foods That May Be Making You Tired

Here are five foods that might be making you so drained:

• Refined carbs (white bread, pastries, instant noodles)
• Sugary snacks and beverages (soda, candy, energy drinks)
• Fried and greasy foods that slow down digestion
• Excess caffeine leads to dependency and eventual crashes
• Alcohol that disturbs sleep and recuperation

Foods That Nourish Energy Naturally

On the other hand, here is a list of foods that help nourish energy levels naturally:

• Complex carbs (whole grains, oatmeal, brown rice) for long-lasting energy
• Lean proteins (fish, eggs, lentils, beans) to stabilise blood sugar
• Iron foods (spinach, red meat, chickpeas) to combat fatigue
• Nuts and seeds are full of magnesium and healthy fats
• Fresh fruits and veggies for vitamins, antioxidants, and water

Healthy Eating Tips for Increased Energy

Follow these expert-approved tips to make sure you are full of energy all day, every day: 

• Eat full meals with a combination of carbs, protein, and healthy fats.
• Stay hydrated, drink plenty of water during the day.
• Restrict processed foods and added sugars.
• Do not skip breakfast; eat something high in fibre and protein.
• Eat when your body says it's hungry, stop when it is satisfied.

Bottomline

If you’re constantly feeling tired despite sleeping well, your diet could be the hidden culprit. The good news is that small dietary changes can lead to big improvements in energy and focus. Swap out processed foods for nutrient-dense options, stay hydrated, and eat balanced meals to keep fatigue at bay.