Apr.17: FOOD AND HEALTH
Tired and sleepy all the time? Change your food habits
Do you feel sleepy, tired and low on energy? The best way to handle this is to eat a healthy, balanced diet. The more balanced your diet, the less tired you will feel. Try to stick with foods that are high in nutrients, which can help keep your body functioning optimally. Follow the suggestions given below to feel more energetic and active.
- Healthy breakfast â€“ Eat a healthy breakfast consisting of eggs, fruits, whole wheat or multigrain bread. Eggs have lot of choline, an essential nutrient in the B vitamin family, required for the metabolism and central nervous system to function well. Research shows having a good breakfast improves alertness and concentration.
- Small, frequent meals â€“This maintains your blood glucose level. Your body might feel weighed down and sleepy after eating too much protein in one serving. Eat high-fibre foods like a salad, root vegetables in their skins, mushrooms, green leafy vegetables, broccoli and asparagus for lunch. Meat is a high-protein, high-fat food and requires more energy to digest. This drains your body making you feel sluggish.
- Restrict caffeine – Caffeine is fake energy that makes your blood more acidic. It perks you up for short term, and then dehydrates you which makes you tired. So a couple of cups a day are fine but not more. For your caffeine fix, take small bites of dark chocolate which has nutrients that fight stress, boost energy and improve focus.
- Avoid sugar â€“ Like caffeine, sugar gives a quick energy boost followed by lows, characterised by mental fogginess and lethargy. When you feel like having something sweet choose fruits, which provide a quick burst of energy, but don’t elevate sugar levels.
- Iron rich food â€“ Being low on iron can make you feel tired and faint and look pale. Red meat and green vegetables are rich sources of iron.
- Nuts – A study published in theÂ European Journal of Clinical NutritionÂ found that nuts satiate you as well as maintain your energy levels, as they contain a healthy balance of fat and protein to keep blood sugar levels steady. Peanut butter on toast and yoghurt are two other good stay-awake options. Peanuts and walnuts have vitamin E which keeps our brain buzzing.
- Get Vitamin D – Lack of vitamin D is another common cause of unexplained fatigue. Your body needs the vitamin D that your skin manufactures when it is exposed to the sun. Step out in the sunlight for a bit every day.
- Stay hydrated – Water is an essential ingredient in the production of energy molecules. Research from theÂ Journal of NutritionÂ shows thatÂ even mild dehydration can cause fatigue and moodiness. Â Aim to have at least 1.5 litres of water a day.
If you still find yourself sluggish with a well-balanced diet, then a visit to the doctor may be in order. Certain diseases, medications, stress, and inadequateÂ sleepÂ and exercise can contribute toÂ fatigue.
Sources: www.dailyo.in, www.bodyecology.com, www.nhs.uk