Everybody has days when they feel tired and sluggish. Many people struggle with low energy levels that impact their daily lives. The good news is that making a few simple changes in the diet can largely impact the way a person feels, which is more energised and ready to tackle the day. Here are 5 changes that are needed in a diet to boost energy levels naturally.
Wake up with a wholesome breakfast
Skipping breakfast can make people feel lethargic throughout the day. Eating a balanced breakfast can give a boost to metabolism and the energy needed to power through the morning. A study published in the journal Physiology and Behavior found that breakfast eaters have better cognitive performance and feel more alert compared to those who skip the first meal of the day.
What to include:
Whole grains: Choose oatmeal, whole-grain bread, or quinoa. These complex carbohydrates provide a steady release of glucose into your bloodstream, ensuring sustained energy.Protein: Include eggs, curd, or a plant-based protein. Protein helps to keep you full and prevent mid-morning energy slumps.Fruits and vegetables: Add a serving of fruit or vegetables for vitamins and minerals that support overall energy levels. Berries, bananas, and spinach are excellent choices.
Stay refreshed and revitalised with hydration
Dehydration is a common cause of fatigue. According to the Journal of Nutrition, even mild dehydration can impair mood and energy levels. Drinking enough water helps maintain optimal physical performance and cognitive function.
Hydration tips
Drink regularly: Aim for at least 8 glasses of water a day. Adjust this amount based on your activity level and climate.Eat water-rich foods: Foods like cucumbers, watermelon, and oranges have high water content and can contribute to your daily hydration needs.Limit caffeine: While a cup of coffee can give you a temporary energy boost, too much caffeine can lead to dehydration and subsequent fatigue.
Snack smart for sustained energy
Choosing the right snacks can keep your energy levels stable throughout the day. Instead of reaching for sugary treats, which can cause a quick spike and crash in blood sugar, gofor snacks that provide sustained energy.
Snacksuggestions
Nuts and seeds: Almonds, walnuts, and chia seeds are packed with protein, healthy fats, and fiber. They help stabilize blood sugar and keep you full longer.Fresh fruit: Apples, berries, and oranges provide natural sugars and fiber for a quick and lasting energy boost.
Include iron-rich foods
Iron is crucial for maintaining healthy energy levels because it helps transport oxygen to your cells. Iron deficiency, or anaemia, can lead to extreme fatigue and weakness. According to the World Health Organization, iron deficiency is one of the most common nutritional disorders worldwide, affecting more than 30% of the global population. Spinach, lentils, and chickpeas provide non-heme iron. Pair these with vitamin C-rich foods like bell peppers or citrus fruits to enhance absorption.
Say a big no to processed sugar
While it might be tempting to reach for a sugary snack for a quick energy fix, processed sugars can lead to energy crashes. Foods high in refined sugars, such as candy and soda, cause a rapid increase in blood sugar levels, followed by a sharp decline, leaving you feeling more tired than before.
