3 easy ways to improve your energy with food
Low energy and fatigue are common complaints in today's hectic world and something that I see often with my clients.
Staying energised can be easily said than done. Especially at this present moment when we are adapting continually to our current situation. Our energy can easily be drained through many of our everyday activities and mini stressors that occur (yep hello daily fearful news updates).
What we need to do is support the body to have steady stream of energy throughout the day and to minimise any energy slumps.
Try these 3 quick and easy energy giving tips
1. Keep Hydrated
I know we hear this all the time, but Water really is essential for our survival. We are made up of 75% water and our brains are 85% water.
Water makes up the key components of our cells and our blood. It maintains detoxification and elimination processes and is required for correct nerve impulses which send communication throughout our bodies. It is also vital for metabolism and energy production.
We have to continually replace the water in our bodies as we naturally eliminate water via urine, sweat, breathing and stools.
Dehydration can make us feel tired and fatigued, irritable and moody or anxious (sound familiar?!).
It can make us crave coffee, tea, alcohol and sugary drinks, which drive energy high and colossal dips making us feel worse.
Feeling heavy headed or impatient, quick to anger or short attention spans also a sign of dehydration – as the brain is trying to avoid energy requiring activities!
Did you know that when you have a dry mouth you are already dehydrated?!
We need to be providing this to our bodies with 2 litres of water a day, ideally this is in addition to herbal teas.
Water tasting a bit bland? Try adding a bit of flavour with the following;
Flavour it with slices of lemon, lime and ginger
Berries – fresh or frozen
Sliced Apple and a Cinnamon stick (also works nicely warmed)
Cucumber slices and mint leaves
I also suggest getting a water filter if you do not have one already as Tap water contains chemicals which are detrimental for our optimal health.
Filter Jugs are good, under the counter filters are better.
If you find it hard to start with then there are plenty of apps that you can use to help to reach your target by setting reminders to drink.
Limit caffeine and alcohol which dehydrates the body.
2. Balance Blood Sugars
Making sure you are eating a well-balanced diet with plenty of protein with meals and snacks such as nuts, beans, good quality meat, eggs, whilst including some slow-releasing carbohydrates such as oats, brown rice, quinoa and a variety of vegetables will help to ensure you are getting enough nutrients required for energy production.
The body needs to keep blood sugar glucose levels steady to function optimally. Glucose is moved from the blood to the cells that need it by Insulin. However, when we have food and drinks very high in sugar there is too much than required by the cells.
Instead glucose is converted into fat to be stored.
Too little sugar and the body will release cortisol which is our stress hormone. This sends signals to search for glucose and cortisol will break down stored glucose but also make us reach for sugary foods. This is our hangry response (sound familiar?).
When we have gone too long without adequate nutrient intake and the body starts screaming at us to eat the chocolate bar to get sugar.
To provide yourself with sufficient energy you need to give the body the correct levels of macro and micro nutrients;
Balanced plates which contain plenty of whole fresh foods.
Healthy protein sources from oily fish, lean meats, eggs, beans, lentils, chickpeas, quinoa, chia seeds, nuts, seeds, tofu and tempeh
Healthy fats from oily fish, avocados, olives, cold pressed oils, seeds and nuts.
Complex slow release carbohydrates from unrefined whole grains such as brown rice, quinoa, oats, buckwheat and spelt and starchy vegetables.
And plenty of fresh fruit and vegetables aiming for 10 portions per day.
This will also ensure you are getting plenty of nutrients to provide fuel for all the body’s metabolic functions.
Including supporting energy production and cellular health
Foods to avoid to keep blood sugar balanced;
White processed foods with lots of added sugars and fats
– white bread, white pasta, white potatoes, cakes, biscuits, fizzy drinks, sugary foods, fruits juices, ready mealsCaffeine, Fizzy Drinks, Energy Drinks, Alcohol which contain high levels of sugar, increase stress on the body and activate cortisol response.
3. Eat plenty of B Vitamin Rich Foods
B Vitamins are essential for energy metabolism in the body and typically we don’t eat enough of them, they are used up very quickly and they are water soluble so need to be eaten throughout the day at every meal.
B vitamins are found in all the green leafy vegetables Kale, Spinach, Chard, Spring greens, Watercress, Lettuce and Collard greens.
Whole grains, Bananas, Avocado, Oats, Quinoa, Nuts, Legumes; beans, chickpeas, lentils and peas are also excellent sources.
Balanced plates are fantastic for slow release energy.
Want to know more? Watch the video below - from a live session I did with The Soul Spa.
Watch this video for more on how to improve your energy with food. This video is from a live session I did with The Soul Spa.
