Food plays an important role in boosting your energy levels. Choosing the right foods will help you to regain the energy levels for the entire day.
To start with, take time to have a healthy breakfast; this will help in improving alertness, and it will prevent the mid morning slump. An ideal menu for breakfast will include carbohydrates and proteins that will provide the much needed energy and endurance power. Try to include more of whole grains to sustain the energy levels. Extend the healthy diet to mid morning time also and include complex carbohydrates like whole grains. This will help to prevent the sudden drop of blood sugar levels which may lead to overeating later. Include more fiber in the diet which aids in the slow absorption of nutrients into the blood and thus ensures a more balanced and sustained release of energy.
Another good source of energy for us is good fats. So opt for unsaturated fats like olive oil, nuts, and canola oil in the diet to reduce the risk of many diseases as well as improving the slow and sustained release of energy that keeps fatigue at bay. The right mix would be that of polyunsaturated fats like vegetable oils and seafood with monounsaturated fats. The release of energy from carbohydrates and fats are regulated by proteins in the diet. So opt for fish, poultry, beans and soy to provide you with essential amino acids and energy when needed.
Dehydration is one of the most common causes of fatigue and lack of energy. This happens as the body goes into a mode of maintaining water balance without releasing energy when needed. Keeping oneself well hydrated by drinking plenty of fluids is very important in avoiding fatigue. This is especially important if one is having certain medications or a diet high in fiber content. Listen to your body’s need for water and have a gulp or two. Remember to avoid having too much of coffee or other caffeinated beverages.
If fatigue attacks even after controlling your diet, changing the frequency of meals or snacks might be helpful. Having small meals at regular intervals might be helpful in boosting energy levels. Ensure that you have a well balanced diet as lack of vitamins and minerals may also result in fatigue.