There are definitely some things you can do to keep your energy levels high throughout the day. You may find some of these tips easier than others, so slowly implement the changes. Hopefully you'll notice a difference in energy with less fatigue and daily "slumps" after only changing one or two items.
Your Body Is Thirsty— and it’s thirsty for water—not coffee, not an energy drink, not soda. Water is the main component of blood and is essential for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue.
Eat Less Carbs: Eating too many carbs will leave you sluggish. To balance out your diet, include enough protein and fat. Protein helps with satiety, keeping you feeling satisfied and full for longer. Healthy fats, like a handful of nuts as a snack, can also help you feel satisfied.
Don’t Skip Meals: Skipping meals will increase the hunger hormone, ghrelin, later in the day, making you ravenous! This is the same reason you don’t want to skip breakfast.
Eat within One Hour of Waking Up: Eating in the morning gets your body's metabolism going. A breakfast rich in protein significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening. Some protein foods to consider at breakfast include: eggs, cottage cheese, greek yogurt, turkey sausage, nuts, nut butter, or a smoothie using protein powder.
Eat A Smaller Lunch: Researchers have observed the circadian rhythms of people who eat a lot at lunch typically show a more pronounced afternoon slump. The reasons for this are unclear, but it may reflect the increase in blood sugar after eating, which is followed by a nosedive in energy later.
Eat Enough Fruits and Vegetables: Believe it or not, the vitamins and minerals from fruits and vegetables boost your energy. Eat a variety of colors, like a rainbow!
Having energy to get out to exercise, explore, and take advantage of the summer feel so great. Take care of yourself!
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods