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Your Health Matters - Eating Your Way to More Energy
How and what you eat, among other factors, determines how energetic you feel. Try these simple tips to help maximize your energy throughout the day. You may be surprised how much better you feel!
1. Drink water
Water is a necessary component of every cell in your body, and is involved in almost every body process. One of the most common symptoms of dehydration is fatigue because your body is forced to work harder to maintain normal functions when your body fluids decrease. By the time you start to feel thirsty, you are already dehydrated so drink water regularly before you start to feel thirsty. You should consume at least three cups of water a day and some individuals may require up to eight cups. Drink more if you exercise strenuously. Beverages that contain caffeine actually deplete water from your body so if you consume these be sure to increase your water intake to compensate.
2. Eat breakfast
Breakfast is a good habit. People who regularly eat breakfast not only have more energy throughout the entire day, they have faster metabolisms, less food cravings, and tend to eat less at night. Be sure to include complex carbohydrates such as whole grains and protein in your breakfast for the biggest energy punch. If you don't tend to feel hungry in the morning, this is usually a sign that you ate too much and too late the night before so your blood sugar levels are still high. High blood sugar levels during the night can also cause lighter and less restful sleep.
3. Eat at regular intervals
Remember to keep your body fuelled. A good general rule to follow is to eat small, nutritious meals or snacks every 3 to 4 hours. Don't wait until you are ravenous and then consume an overly large meal.
4. Avoid sugar
Sugar gives us the instant energy boost that we all feel we sometimes need. Unfortunately, the body burns up sugar very fast, so after that quick "high" an even greater "low" follows leaving you feeling even more tired than before. If you truly do need a quick boost, try foods with natural sugars like fruit. These foods will also have other nutrients to help keep your energy levels elevated longer.
5. Increase your vitamin intake
Even a small decrease in your vitamin levels can leave you feeling drained. Try to eat a variety of brightly coloured foods. A daily multi-vitamin can also help to ensure optimal vitamin levels, and can even help you to better absorb your food!
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