Sometimes it feels like no matter how much sleep we get we still lack energy. Lack of energy can get worse, too, the older we become. With other medical conditions and the use of medications we may have much less get-up-and-go than we once had, so we find ourselves cooped-up inside, counting down until we can fall back asleep.
To achieve more energy and feel a few years younger you don’t need to keep reaching for another mug of coffee. In fact, you can make simple changes to your diet in order to promote more energy. Here are a few of those simple steps in order to promote all day energy. And really, what do you have to lose? Maybe once you begin to eat like this you’ll be up for that extra game of golf or be able to head out to a late-night movie rather than a matinee!
Diet changes to help boost energy
Consume more antioxidants
Antioxidants are great promoters of energy because they go off and fight damaging chemicals which can leave us fatigued and drained. Furthermore, antioxidants help us fight off illness which is also a large contributor to fatigue and lack of energy. An easy diet change for more energy is to incorporate foods rich in antioxidants into your meals. Some good examples of antioxidant-rich foods include berries, kale, melons and other dark leafy greens. Ensure you are using a variety of sources to get your antioxidants and that you aren’t simply sticking to one type of fruit or vegetable. Each food item contains different nutrients, so only consuming one will overload your body with certain nutrients and can leave you deficient in others.
Always have breakfast
If you break down the word breakfast you have “break” and “fast,” simply meaning it is the meal which breaks the fast between dinner last night and the next day. And as the saying goes, breakfast is truly the most important meal of the day.
While you sleep your body works to break down your last meal to use the energy it provides. When you wake up your body requires nutrients once again to become energized. Skipping breakfast then poses the risk of being tired throughout the whole day because your body doesn’t have the resources it needs to be turned into energy.
Another bonus of eating breakfast? You’ll consume fewer calories throughout your day, aiding in better weight management and weight loss.
Snack more often
If you’re weight conscious you may not wish to snack because you think you’re simply adding more calories into your diet. Snacking is not only crucial to losing weight, but it’s also essential for all-day energy – the secret is picking the right snacks.
Snacking allows your blood sugar to remain stable which is important for energy because crashes in blood sugar mean crashes in energy levels as well. The best types of snacks to promote energy – as well as keep you lean – are nuts, dried fruit, natural granola and baby carrots with hummus. When looking for a snack, incorporate foods which contain protein, healthy fat, complex carbohydrates and fiber.
Choose beverages wisely
The beverages we consume throughout the day can really have an impact on our energy levels. We know that coffee is a stimulant, and many of us start our day with a cup (or two) to give us that off-the-bat kick. The problem is that coffee offers us false energy which is not sustainable, so you continue to need more to maintain energy. Worse yet, many of us add sugar, milk and cream into our coffee, making it unhealthy as well.
If you’re looking for an energizing beverage, your best bet is to stick with good old H2O – water of course! Because our bodies are made up of so much water, even the smallest drop in hydration levels can begin to make us feel tired and groggy. Therefore, continue to drink water throughout the day. And if the natural variety bores you, you can always infuse it with fruits and vegetables for added nutrition and flavor.
Another beverage you should avoid if you want energy is alcohol – especially before bed. Even though alcohol makes you feel tired it disrupts sleep cycles, meaning you’ll wake up more tired than you were when you went to sleep. If you wish to enjoy a glass of alcohol, do so earlier in the evening and not so close to bedtime.
Being energized can mean the difference between staying out celebrating with friends and family or crawling into bed by eight p.m. Don’t let your friends and family down because you’re too tired – just follow these easy tips and you, too, can begin to enjoy more energy.
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