Boosting Up: Foods to Feed your Energy

It’s fair to say that 2020, in general, has left lots of us feeling a tad lethargic and devoid of energy (a pandemic will do that, right?!). But we do know that other things can contribute. Hormonal shifts, lack of sleep, stress – each makes for a powerful combination that can leave us with low mood and feeling worn out. It’s always worth looking at the daily elements of life we can control even if all this plays a part in your energy levels; your diet is a major one.

Sure, we might have enjoyed cooking from scratch and baking bread during the first lockdown. Some of us set out to maintain an even healthier routine. But fast-forward to, and through, lockdown 2 and any novelty has well and truly worn off. So what we eat – or, how well we eat – may have taken a backseat. It’s normal and there’s nothing wrong with this, but if you want to get your energy levels on the up, cutting back on some of these convenient, seemingly healthy foods, means you just may notice you're feeling a bit more bright-eyed and bushy-tailed this Christmas.

What to avoid

Anything ‘instant’ or with added sugar

The M&S microwave dinners are okay every now and again, but too many and you’ll feel it. Likewise, anything with a lot of sugar will give you a boost, but not the long-term one you really need. This is because anything that falls into these two categories causes your blood sugar to spike, and then, just as quickly, drop. If you can replace these high-sugar foods with balanced, whole food options that your body processes more slowly, you won't get those spikes and you'll see an improvement in your energy levels – they’ll stabilise, leaving you feeling a lot more Zen.

A light lunch

A salad sounds great when you’re trying to eat more sensibly but lettuce leaves and some dressing will do you no good whatsoever. A dish that is low on protein and carbs will mean you’ll feel hungry, tired, and let’s face it, a bit angry come 4pm. Remember you can be healthy and still bulk up your meal with chicken, chickpeas, quinoa – all perfect proteins for slow-burning energy through the day.

Be mindful of dairy-rich snacks

Look, cheese is the best thing in life, we all know it, but some people can develop intolerances to the proteins in dairy as they get older — and if you're noticing a lack of energy after eating yoghurt or cheese, a dairy intolerance could be the culprit. It could be worth reducing the amount you consume to see if it makes a difference, or as ever, your GP is always your first port of call for any health concerns in this way.

Excess Alcohol

Sure, having a glass or two of wine in the evening can chill you out and help you fall asleep more quickly (and we know that a glass can also have some positive effects). But drink more, and you may sleep fitfully and wake up feeling not quite rested. A review of 20 studies found that imbibing too much can interrupt REM sleep, which is vital for concentration. Also, we know that alcohol can be a major disrupter of sleep cycles in the menopause, proving booze and hormones are not happy bedfellows, let alone the hangovers that take 5-7 business days to get over, so perhaps it’s worth having a cold hard look at your consumption and seeing what serves you best. In January, of course.

Energising Foods

Oatmeal

To pick up your energy levels from the early hours, oatmeal is a whole-grain cereal to choose that could provide you long-lasting energy throughout the day. Among other things, oats are rich in vitamins and minerals – including B vitamins, iron, and manganese – that help the energy production process.

Fatty Fish

Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet. A serving of salmon or tuna provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12. Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue) and some studies determined that taking omega-3 supplements could decrease fatigue symptoms.

Brown Rice

One-half cup (50 grams) of brown rice contains two grams of fibre and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy. And thanks to its fibre content, brown rice has a low glycemic index, which means it can help regulate blood sugar levels and promote steady energy levels throughout the day.

Apples

Due to their rich content of natural sugars and fibre, apples can provide a slow and sustained energy release. Perfect for snacking.

Eggs

This simple food is packed with protein, which can give you a steady and sustained source of energy, which is the overall goal of eating well really - sugar rollercoasters, be gone.