///// IS YOUR BODY GETTING THE RIGHT FUEL? /////
The biological purpose of food is to supply our bodies with the energy they need to operate. But sometimes our food choices actually work against us. Check the following list to see if your diet includes foods that are making you tired.
DO YOU LIKE SCRAMBLED EGGS?
Eggs are a popular breakfast dish, but they can also make you sleepy. Eggs, like most protein-rich foods, contain the amino acid tryptophan, which the body uses to produce the hormone serotonin, which contributes to drowsiness. Foods containing carbohydrates can have a similar effect. Try having “breakfast foods” that are rich in protein and carbohydrates for supper instead—scrambled eggs or cereal with milk, for example—and see how it affects you. The change may well help you get a better night’s sleep.
DO YOU GET ENOUGH LIQUIDS?
Water plays a vital role in so many bodily processes and is essential for proper functioning. We lose water through breath, perspiration, urination, and defecation, so it must be replenished with beverages and foods that contain it. That helps the body regulate temperature, protects organs and tissues, promotes delivery of nutrients and oxygen to the cells, and flushes waste to relieve the burden on our liver and kidneys. The Mayo Clinic suggests women drink 11.5 cups of water a day and men drink 15.5 cups.
DO YOU WAIT TOO LONG TO EAT?
Waiting between meals is important to your health. Experts generally advise a wait of three to five hours, which is the
time it takes the contents of your stomach to empty into the small intestine. That ensures you’re actually hungry and not just eating out of habit. But waiting too long can also create problems, leading to hunger-related irritation, lack of focus, low energy, and possible overeating. Waiting too long leads to sharp fluctuations in blood sugar levels, which can result in lack of energy and fatigue. If you get hungry between meals, try a healthy snack like trail mix.
DO YOU ENJOY BANANAS?
Bananas are good for you: They contain the amino acid tryptophan as well as potassium and magnesium, all of which can help with insomnia and other sleep-related problems. But if you eat too many bananas in one day, it can make you feel tired instead. One or two bananas can be an excellent source of quick energy, and they are easy to digest and can improve your mood. But more than that can sap your energy. The same applies to dates and cashews.
CROISSANTS FOR BREAKFAST?
The digestive system breaks down carbohydrate-containings foods into sugar, which raises blood sugar levels. In response, the pancreas produces the hormone insulin. Some easily digestible carbs cause a spike in blood sugar, over time raising the risk of type 2 diabetes, heart disease, and being overweight. These high glycemic index foods include baked potatoes, refined breakfast cereals, sugar-sweetened beverages, white rice, and baked goods made with white flour. Low glycemic index foods that are metabolized more slowly include whole grains, beans, peanuts, and most veggies.
ARE YOU A FAN OF FIBER?
Starting your day with sugary foods like muffins and jams sets you up for blood sugar spikes that result in an energy crash later in the day. But fiber-rich fare maintains stable energy levels and improves digestion in addition to a host of other health benefits. Choose soluble fiber (oats, apples, citrus fruits, carrots), or insoluble fiber (whole-wheat flour, nuts, beans, veggies) to sustain and support your body.
ARE YOU SOUR?
The acid-alkaline balance in the body is measured in ph, which normally ranges between 7.35 and 7.45. Various foods trigger the release of acids into the bloodstream, including starchy food and processed meat, disrupting metabolism and organ function and making us feel tired. Fruits and vegetables raise ph, so have some at each meal to neutralize acids and preserve optimal function.
DO YOU GET ENOUGH TO EAT?
Not eating enough can make you weak, moody, and more susceptible to illness, so if you want to lose weight, don’t do it at your body’s expense. Experts suggest spreading out small meals throughout the day—and never skipping any meals. A high-protein diet will keep you from losing muscle mass and energy, and eating a variety of foods ensures you’ll get enough nutrients.
SHOULD YOU DO WITHOUT COFFEE?
Coffee can make us feel alert and focused, but when the effect wears off we may be more tired than we were before. That sends us in search of another cup, sustaining the cycle. Coffee can also disrupt sleep patterns and shouldn’t be consumed later in the day. A late-day alternative: peppermint gum. Chewing it for 15 minutes promotes blood circulation to the brain.
FRIES FOR LUNCH?
Those who eat fatty foods at midday often need a nap, as research shows a fatty diet is correlated with daytime drowsiness. You can save high-fat meals for later or swap fries for a healthier alternative like baked veggie sticks.
DO YOU LIKE BEANS?
Insoluble dietary fiber often passes undigested into the large intestine, where it prevents constipation, though it can also cause flatulence. Pulses, which include all beans, peas, and lentils are an excellent source of fiber and also contain tryptophan, an amino acid that is a physiological sedative when ingested at night.
DO YOU HAVE A PROTEIN DEFICIENCY?
Proteins are the body’s building blocks. A lack of protein can result in muscle mass loss and anemia, a shortage of red blood cells that prevents adequate oxygen supply to bodily tissues, which can make you feel weak and tired. To calculate your daily protein needs, multiply your weight in pounds by 0.36 or use an online protein calculator.
“Sugar provides quick energy but also quickly makes us feel tired.” Ecotrophologist Stefan Koffinke