How To Eat For Energy

With Christianna Karaolis from Eat Happy Feel Good

Low energy is one of the most common complaints I see in clinic and it seems that at some point it affects almost everyone. So why does it happen and what can we do about it?

Feeling constantly tired is not normal. It’s your body’s way of telling you something isn’t right and it needs support.

Firstly, I recommend getting assessed for any nutritional deficiencies that may be contributing feeling fatigued. Low levels of iron, vitamin D, B vitamins and magnesium can be partial causes for low energy. Depending on health status and diet, making dietary changes can help address these insufficiencies. Testing and appropriate supplementation may also be necessary.

Another potential health consideration for energy is thyroid function – consistent low energy may be a symptom of underactive thyroid so speak to your GP and tested to make sure your thyroid is functioning well. Now lets talk food! What and how should we eat to improve energy levels?

For energy our body needs the nutrients mentioned above. To increase intake: get iron from meat, liver, tofu, lentils, beans, spinach. Add a source of vitamin C such as from citrus fruit, tomatoes or peppers to help your body absorb the iron from plant foods. Food sources of magnesium include green leafy vegetables, nuts, seeds, legumes and whole grains. Get B vitamins from salmon, leafy greens, eggs, beef, shellfish, legumes. It can be difficult to get Vitamin D from foods so I usually recommend a supplement.

Breakfast – to eat or not to eat? I know there is contrasting advice on this and the truth is: it is individual! If you don’t like having breakfast, don’t. If having breakfast works for you – that’s great too. I suggest you start your day with a high protein meal, like eggs on rye bread, oats with fruit and seeds, chia pudding etc. Most cereals or pastries are full of sugar and not an ideal breakfast. It will set you on a blood sugar rollercoaster that will definitely not help energy levels later on. On the other hand, a protein packed breakfast will help maintain stable sugar and energy levels throughout the day.

What we eat is a massive factor when it comes to energy levels. For most meals, it’s a really good idea to include slow energy-release foods – these do exactly what it sounds like and release their energy more gradually which provides sustained energy throughout the day. Complex carbohydrates like chickpeas, beans, lentils, quinoa, sweet potatoes, wild rice, whole grains are all examples. This is a great starting point for any meal. Add a portion of protein (fish, chicken, seafood, tofu, beans, lentils) and some healthy fats such as avocado, olive oil, nuts or seeds to give you a nutritionally balanced meal. This composition will be digested gradually, feel satisfying and keep you energised. For snacks, go for fruit and nuts which are also complex carbs; or some natural yoghurt with nuts and seeds, a high protein and high fibre energy ball et cetera.

There are also a couple of things we should try to not do too often. Top of the list is eating sugary snacks. It may seem like a good idea at the time; when you want some energy to reach for something sweet, but its actually counterproductive. Unlike slow release foods, sweet snacks are broken down very fast by our body and release their energy quickly. This causes a blood sugar spike which is then followed by a blood sugar -and energy- dip.

So to help prevent a mid-afternoon energy slump, try and keep blood sugar levels steady, which is largely down to what you have eaten the previous few hours.

Avoid over eating and being too full. When you eat very large meals the body has to divert energy to digestive processes which means less energy for everything else. Ever heard of a food coma? It’s a real thing! At lunch, have a nutritious satisfying meal and stop when you’re around 80% full. Eat slowly so you can more accurately assess how full you are. Give your brain time to catch up to your stomach so eat mindfully away from your desk.

For most, it’s not advisable to go for long periods without eating. It can happen that on busy days we neglect eating, but remember that food is the fuel our body uses for energy.

Linked to nutrition is hydration. Dehydration affects your energy levels and ability to focus. Make it easy for your self by having water within easy reach and sip throughout the day to maintain hydration. Don’t forget that herbal teas, smoothies, and high water content foods such as soups, fruit and veg also help keep you hydrated.

Movement can increase energy levels and being sedentary can contribute to low energy. Try to move more in a way that feels good. I don’t just mean exercise, I’m referring to regular movement throughout the day. Avoid sitting for prolonged periods of time. If you’ve been at your desk for a few hours, make a conscious effort to get up and move around for a few minutes – get blood and oxygen flowing, ideally outdoors which will also help. Even a few minutes of movement several times throughout the day can add up to significant benefits.

Some other things that could help: consider a standing desk – you will feel more alert and avoid the potential adverse effects of sitting for too long. Take walking meetings; if it’s something informal that can be discussed while walking it can be energising.

Are you sleeping well? Sleep is as fundamental to energy levels as good nutrition. If this is something that you struggle with and you wake in the morning tired, prioritise improving it. Lots of factors can impact sleep but my top tips are having a calming evening routine, minimising caffeine and screen time, avoiding big meals before bedtime, increasing movement and having a cool and comfortable bed.

Finally take a moment to consider – how’s your mental wellbeing? Are you feeling particularly stressed? Your brain uses up an incredible amount of energy and when stressed it can be exhausting! If you can, address the cause of your stress and if that’s not possible right now, find ways to help your brain rest and calm. Active relaxation, enjoyable distraction and self-care. In times of high stress it’s also important to minimise small life stressors to reduce overall stress levels.

If you’d like to have a consultation with Christianna, contact her on 07851 680211 or christianna@eathappyfeelgood.co.uk

Beat The Burn