SCORE EXTRA ENERGY

IF YOU’RE FEELING FATIGUED OR A LITTLE FLAT, DIET COULD BE THE CULPRIT. HERE ARE FOUR FOOD-BASED WAYS TO FUEL YOUR WORK AND PLAY

Having energy means different things to different people. Some are happy to just scrape through the day with enough energy to do day-to-day duties, while others like to stretch things a little further with an active lifestyle thrown into the equation.

There are many factors that should be taken into consideration when addressing low energy levels. Lack of sleep (seven to eight hours is optimal), lack of fluids (hello feeling sluggish), possible illness, hormones, depression or deficiencies are examples. If you can confidently cross these off your list, the next step is to look a little deeper into what’s on your plate.

Sometimes we overeat to compensate for fatigue, but often this results in choices of the sugary sweet variety.

Here are some lifestyle changes you can make to prepare for energy drains that don’t involve tackling the muffin lady at afternoon tea time:

1. TAKE NOTE OF HOW YOU FEEL AFTER FOOD

Even if you don’t have a clinical reason for avoiding certain foods (dairy and wheat are the most common) your body can still go into a response that saps energy. Abdominal bloating, headaches, joint pain, skin problems, weight that’s hard to move, or a foggy brain feeling are all signs to perhaps change the way you eat. Try eliminating a type of food to see if you notice a difference.

2. DON’T SKIP IMPORTANT MEALS

The No. 1 reason for fatigue is skipping meals — it’s amazing the number of people who still go about their day without eating! If your blood sugar levels are not stabilised every three to four hours during the day your body triggers your adrenal glands to secrete more cortisol, which works to increase your blood sugar. This saps your energy and leaves you feeling washed out. Counteract it by planning meals. If you have an extra busy day coming up, prepare overnight oats, a packet of almonds and a healthy salad you can eat on the run.

3. FILL UP ON FIBROUS PROTEIN FOODS

If your daily diet is made up mainly of sandwiches, toasts, potatoes, pasta and biscuits then there are too many “white carbohydrates” going on and a lack of protein and water containing fibrous foods. Your body requires protein for conserving energy and preventing blood sugar crashes that often occur from consuming excessive carbohydrates. Fibrous foods such as fruit and vegetables will aid your digestion. Having an energy-giving breakfast smoothie, chia seeds or some eggs before you leave the house could make the world of difference in how you feel. Try light salads with tuna flakes or a turkey and salad mountain bread wrap for lunch.

4. HOP OFF THE SUGAR AND CAFFEINE ROLLERCOASTER

Have you ever caught yourself saying, “I just need my cup of coffee before I …”? It’s not healthy to give something so much control over your life. It will take time, but set yourself a goal of one cup per day or swap it for herbals or dandelion tea. The same goes for sugary foods.

“TRY LIGHT SALADS WITH TUNA FLAKES OR A TURKEY AND SALAD MOUNTAIN BREAD WRAP FOR LUNCH.”