If you feel like your energy levels are at an all-time low, and you think that you could use a bit more energy to get you through the day, then look no further than this article here. It can be hard when our energy levels don’t match with the output we need. It is not sustainable to go throughout the day without some form of food to keep the blood sugar levels up and the mind sharp.
Everything you eat is going to produce energy in some form, however, they all vary, and whilst sugary foods and high carbohydrates may give you the energy to get up and do things, they are not exactly sustainable energy sources that will keep you going.
Pivoting more toward a balanced diet of healthy fats, fruits, and complex carbs, will give you the sustained energy you require to remain focused and alert throughout the day. So, if you want to know what gives you energy to keep you going, read on.
What Affects Your Energy Levels?
It’s obvious that the energy you have during the day will fluctuate, it can be quite hard to maintain a consistently high energy output and we have a mixture of low energy moments too. You need to make sure that your energy production is working with you and producing the energy you need to get through your day without too many dips.
Sleep Deprivation
If you do not get enough sleep at night, then that will affect your energy levels and can cause you to get lethargic a lot faster. It is important that you achieve good sleep quality to support your body. Around 7 to 9 hours of sleep a night is what you should be aiming for.
If you find it hard to fall asleep and have a wired brain, you need to look at your sleep routine and see what you can tweak before going to bed. For instance, if you are on your phone right before bed then the blue light emitting from the device can affect your brain, and keep your mind awake.
Setting yourself time to wind down at night and calm your body down will help you achieve the right amount of sleep and stave off sleep deprivation.
Healthy Diet
A healthy diet filled with healthy fats and foods that are a natural energy booster for your body will supply you with steady energy during the day and keep you fit and healthy. A diet that reduces sugars and bad fats will keep your blood sugar levels stable providing you with energy levels that are not erratic.
For instance, did you know that sweet potatoes are high in potassium? They are a good and reasonable source of natural electrolytes and complex carbohydrates which will help with releasing energy at a steady pace. Instead of an energy boost, they allow the body to keep going without a huge high and then dip.
Unhealthy Foods
What will certainly not boost energy levels in your body is unhealthy foods that do not offer much nutritional value or bring you a quick high energy boost and then a massive crash.
To make sure that you keep to a steady energy release or a healthy energy boost, you need to reduce foods such as –
- Crisps – they have a high-fat content and can be high in salt too.
- Energy drinks – an energy drink doesn’t have much nutritional value and can be high in sugars and caffeine which can cause obesity and heart disease. They may have some amino acids but that doesn’t make them great.
- Biscuits & cake – these can be high in sugar and fats which may give a high energy boost but then cause a crash once they wear off.
Obviously, there are a lot more foods that can negatively affect energy levels and cause high blood pressure which can be detrimental to your health, but we’d be here all day listing them.
Best Foods For Energy Production
Now we are on to the section that will provide you with energy boosting foods that will give you a healthy dose of energy production for that essential sustained energy.
Whole Grains
They may not be glamourous but whole grains are an important part of a healthy lifestyle that can release energy and boost your energy when you need it.
Quinoa
This grain, also known as a seed, is part of the high fiber foods club which also has a good source of protein and carbohydrates. Quinoa provides sustainable energy rather than an immediate boost. It contains all eight amino acids and helps towards tissue repair and healthy blood through lysine and iron.
Brown Rice
Another high fibre food that is nutrient rich. Compared with white rice, brown rice is better at slowing the digestion of carbohydrates so that energy is released a lot more slowly, whereas white rice will spike the energy production and then crash it. It has a lot of vitamins and minerals that contribute to a healthy body.
Oatmeal
All foods provide energy for your body, but oatmeal is one of those that should be a staple in people’s households due to the fact that it is a great source of fibre and protein, keeping you fuller for longer which will give you essential energy for the morning.
Fruits
Fruits have natural sugars in them as well as vitamins such as vitamin C that give you energy and can help you stay properly hydrated throughout the day.
Apples
This fruit is high in antioxidants which are called flavonoids that can fight inflammation in the body as well as fight oxidative stress which is labeled as an imbalance between antioxidants and free radicals in your body.
Fresh Berries
Fresh berries are great as a snack on their own or topped on some greek yogurt or granola. Blueberries and raspberries are good for people who need a natural sugar boost without going straight for sugary foods.
Oranges
Oranges are filled with vitamin C which can help with stopping fatigue and reducing oxidative stress just like apples.
Vegetables
Leafy green vegetables and many other vegetables, in general, are filled with energy boosting nutrients that can fill you up and keep you going during the day. Magnesium, potassium, and vitamins such as A, C, and K are in vegetables like spinach and cabbage.
Beets
Beets can help with blood flow and give you energy, plus they are filled with nutrients. Beets can be consumed in a variety of ways from fresh to dried, so there is something for everyone.
Sweet Potatoes & Yams
Back to sweet potatoes (and yams which are not the same) and the amazing things they can do for our bodies. They are fiber rich foods that give you sustained energy without spiking levels and then bringing them back down again. Sometimes a steady supply of energy is better than an immediate boost.
Animal Products
When we talk about animal products, that doesn’t just mean fish and meat, it also means dairy products and foods such as eggs that come from animals. If you are on a vegan diet then you need to find substitutes that can provide the energy support they provide.
Eggs
Eggs have a lot of protein in them which is great for people who need that boost first thing in the morning. They are great at keeping people fuller for a long time so they can last till the next mealtime.
Fatty Fish
Fish is filled with B vitamins which are great for energy. Some fish such as salmon and tuna are high in Omega-3 fatty acids that can improve brain function, (so brain fog is out), as well as reduce inflammation. What’s not to love.
Yogurt
We don’t mean yogurt that is flavoured with added things in it, but natural yogurt that has simple carbs as well as protein to give you that energy your body requires. You can make your own concoctions with yogurt by adding nuts and berries, or you can make overnight oats with your oatmeal, it is very versatile.
Extra Foods
There are other foods that give you energy and can support your body when it needs an energy boost. Here are a few that may appeal to you.
- Dark Chocolate – It may be healthier than a basic chocolate bar but it needs to be enjoyed in moderation, however, it is a good source of energy.
- Energy Balls – If you are not a fan of eating fruits and nuts separately, you can also make energy balls and take them with you for a midday snack as a pick me up.
- Pumpkin Seeds – snacking on these can provide you with protein and healthy fats that your body needs.
Conclusion
If your energy levels are low and you always seem to be fatigued by the end of the day, it could be to do with what you are eating. Take a look at what you are putting in your body and make an active change to see how you can help yourself be better. Healthy food will provide you with what you need to make it through the day and beat that slump.