In our fast-paced, high-stressed society, exhaustion has become the norm. More sleep, of course, is the best answer. But the right diet can also help fuel your body for the long tow and keep your energy levels from fading throughout the day.
These seven steps will put you in the right path.
Eating breakfast replenishes your body’s energy supply and provides the energy needed to stay physically and mentally alert. It enhances learning and physical performance. It is a critical meal for adults and children alike. Don’t skip your breakfast as it lowers body’s metabolism rate which in turn makes you dull throughout the day.
2. CONSUME FOODS THAT ARE RICH IN IRON
Iron deficiency Anemia is one of the most common nutritional deficiencies. Iron is essential for producing hemoglobin, the main component in red blood cells. Symptoms of iron deficiency in your body are fatigue, low energy, and difficulty in concentrating. Foods that are rich in iron are red meat, iron-fortified cereal products, whole-grain or enriched breads, dried fruits, green vegetables, beans and nuts.
There are two kinds of iron in our food: heme and nonheme. Heme iron is found in red meat, liver and eggs, and is better absorbed than the nonheme iron found in enriched cereals, some green veggies, beans nuts and dried fruits like raisins. You can enhance your body’s ability to absorb nonheme iron by eating the food along with one that contains Vitamin C.
3. FOCUS ON COMPLEX CARBOHYDRATES
Carbohydrates found in bread, cereals, grains, fruits and veggies are forms of simple sugar glucose. Complex carbohydrates are the fuel of choice since they are digested gradually and serve as a steady fuel supply for body and brain. In addition, they provide many important vitamins and minerals to keep your body well nourished.
4. GO EASY ON THE SIMPLE SUGAR
Candy and sweets, for example, might give you a quick rise in energy but then makes you even more tired than you were before.
5. EAT SMALL AMOUNTS OF FOOD THROUGHOUT THE DAY
Eating small meals/snacks throughout the day keeps your blood sugar steady and your hunger at bay. Eating a midday lunch will refuel you for the noon. Snacks can be the same as small meals, such as a sandwich, soup, yogurt with fruits, or a bean dip and vegetables. Just be sure to lessen your food quantity during meal time if you’re snacking between meals.
6. STAY HYDRATED
Everyone needs at least six to eight glasses of water per day to be properly hydrated. If you exercise, you need more. Water regulates body temperature, transports nutrients to your body, and carries waste away. You should get in the habit of consuming fluids regularly, even if you are not that active. Water, juice, lemonade, milk, soups or watery foods such as lettuce, cucumber and fruits are all beneficial to keep you hydrated.
7. GO EASY ON CAFFEINE
The proper amount of sleep is vital for feeling energetic. Caffeine is a stimulant that competes with adenosine, a chemical that helps induce slumber. The more caffeine you drink, the less adenosine is available for making you drowsy and your sleep might suffer.
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