If you struggle with low energy levels, even on days when you haven't done too much, it might be time to review your diet. What we eat influences how energized we feel.
The best way to achieve this is by making small shifts over time, instead of trying to quit unhealthy foods cold turkey. Here are six healthy foods you can incorporate.
Consuming more fish can give you an energy boost. Salmon, for example, contains loads of B vitamins, especially B-12. Studies show that B-12 increases energy levels and reduces fatigue.
Also, salmon has Vitamin D, which helps keep fatigue at bay, thus keeping your energy levels up.
2 Leafy greens
Veggies are good for you- and that's not just another healthy living cliche. They contain fiber that slows down your digestion, so you feel satisfied longer. Eating greens also gives you many other nutrients such as vitamins A, C, E and K, zinc, folic acid, phosphorus, potassium, magnesium, iron, and calcium. Deficiencies in any of these usually cause fatigue.
Try including more spinach, mustard greens, broccoli, kale, watercress, Napa cabbage, collards, arugula, etc. and watch your energy levels improve.
Unlike processed snacks like potato chips, fruits release sugar quickly but stably into your system. This ensures a steady supply of energy.
Some of the best fruits to snack on for an energy pick-me-up are peaches, cherries, oranges, plums, apricots, and nectarines. Apples are excellent for that low-carb, high-energy balance. Cherries are also high in antioxidants, so they protect you from environmental stressors as well.
Nuts provide the body with protein, thus giving you a caloric boost without the crash that follows a few hours after loading up on carbs. Walnuts are fantastic because they have more omega-3 fatty acids than any other nut, which keeps your heart healthy. They also contain double the amount of antioxidants as compared to other nuts. Other excellent choices include pistachios, peanuts, almonds, cashews (in small quantities), and pecans.
Out of every ten pounds of our weight, water makes up about six pounds. When we don't drink enough water, we start to feel lethargic.
Instead of going for another cup of coffee, get a water bottle. Have it with or near you throughout the day to remind you to drink water.
6 Dark chocolate
Avoid the brands that are high in sugar, and go for those bars with high cocoa content. Dark chocolate contains less calories than milk chocolate, but still gives you a dose of natural caffeine. It also boosts your endorphins, bringing that rush of energy.
NOTE: Eat reasonable sizes of servings at first- some forms of dark chocolate can give you a lot of fat or calories if eaten in excess.
The Sole Toscana Beauty Team