What and how we eat plays a big role in our energy levels. For example, consuming a diet high in processed and junk food will leave you feeling tired and sluggish. On the other hand, a well-balanced healthy diet can promote energy and wellness.
But as important as it is to eat healthy food, it’s also important to keep in mind what time of the day you’re eating to more effectively promote all-day energy.
Below you’ll find helpful eating habits to incorporate into your diet as a means to promote all-day energy.
Sip coffee throughout the day: Many of us choose to drink coffee in the morning. Although this can promote energy, this method of drinking coffee may be causing fatigue later on. A study found that frequent low doses of caffeine throughout the day is more effective at promoting energy than drinking the majority of caffeine in a short amount of time.
Drink tea: Most of us forget that many different teas have caffeine too. Studies have shown drinking tea throughout the day can promote alertness without disrupting sleep as coffee would.
Mix your protein with carbohydrates: Consuming carbohydrates alone will only give you temporary energy, whereas combining them with protein can provide you with long lasting energy. An example of a snack that combines protein and carbohydrates is mixed nuts and fruit or whole grain toast with peanut butter.
Add citrus to your spritzer: Fatigue is often triggered by dehydration, which is why it’s so important to stay well hydrated. For extra energy, add a slice or two of lemon or lime to seltzer water. This works because the smell of citrus keeps you awake and the bubbles in the drink are a sensory wake-up call.
Drink bitter: Bitter herbs are known to promote better digestion and improve nourishment. For some, fatigue can be a result of poor nourishment, and consuming bitter herbs can help improve these symptoms.
Boost your iron levels: Anemia is an iron deficiency, and iron is found in a variety of foods. Iron is necessary for red blood cells — being low in iron can leave you quite drained. A simple blood test can determine your iron levels. If your doctor finds you are low, they will recommend you consume foods high in iron like red meat and kale or take an iron supplement. To boost your iron absorption, ensure you consume a food item with vitamin C.
Chew peppermint or spearmint gum: If you need a quick pick-me-up, then get your hands on peppermint or spearmint gum. The bold taste and smell will be sure to perk you right up.
Start your day will all bran: All bran cereals are high in nutrients that can help promote all-day energy along with providing nutrients to help the body better break down carbohydrates to be used for energy later on.
High-fiber: Eating a high fiber diet, especially in the morning, can provide all-day energy because it breaks down slower and helps keep you full for longer.
Drink apple cider vinegar: Lactic acid can build up in the body as a stress response, which can leave you feeling tired. Apple cider vinegar has enzymes to help break down this lactic acid, which can help you stay more alert.
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