Eat Better to Feel Better - By Demelza Rayner

It’s the middle of March, which means that spring is just around the corner! For many, the lighter evenings and warmer weather gives a natural boost to the spirits but, for others, low energy is a year round concern.

Indeed, fatigue can impact upon every aspect of daily life; it saps your motivation to do exercise and reduces your resolve to prepare fresh, healthy meals.

There are many reasons why your energy levels may be low. You may not be getting enough sleep, you may be eating sugary foods that cause energy dips and you might be consuming too many caffeinated drinks, which can drain energy levels and impact sleep.

Insufficient iron levels may also be a contributory factor. Good sources of iron in the diet include shellfish such as mussels and oysters, liver and other organ meats, and red meat such as beef or lamb. Other excellent sources of iron include spinach, lentils, chickpeas, pumpkin seeds and - surprisingly - dark chocolate. However, even if you are consuming lots of iron-rich foods, you may still be suffering from fatigue. That’s because the body requires vitamin C for absorption of iron, particularly iron from plant sources. Vitamin C is fairly fragile, so locally grown fruit and vegetables will provide the best source of this essential nutrient. Bell peppers, strawberries, kale and broccoli are all high in vitamin C.

Vitamin B12 and folate deficiency can also cause extreme tiredness and a lack of energy. Although this is more common in older adults, B12 and folate deficiency can also be found in adults of any age. Good sources of vitamin B12 include organ meats such as liver and kidney, beef, eggs, oily fish such as sardines and salmon, nutritional yeast, milk and dairy products.

Folate can be found in beans, peas and lentils, eggs, leafy greens such as spinach, kale and rocket, beetroot and citrus fruits.

Good examples of meals that combine these fatigue-busting vitamins and minerals include:

Breakfast: Scrambled eggs on wholegrain bread with smoked salmon or natural yogurt topped with satsuma segments and pumpkin seeds.

Lunch: Vegetable and bean soup or shakshuka (eggs poached in tomato sauce with peppers, onion and garlic).

Dinner: Mixed vegetable stir fry with beef (or tofu as a veggie option), or sardine and tomato spaghetti with olives and chilli.

If you’re sleeping well, are managing your stress and eating healthily but still struggling with fatigue and low energy, then an underactive thyroid could be to blame, particularly in women entering perimenopause. This is because oestrogen levels fluctuate wildly during this period, thought to directly impact thyroid function.

If you want to get to the root cause of your fatigue and low energy then I can help! Visit www.linktr.ee/demelzaraynernutrition to book one of my personalised nutrition programmes, or sign up to receive my free monthly nutrition tips and recipes at www. demelzaraynernutrition.co.uk.