Oftentimes energy levels can dip throughout the day due to food or drink choices. Julie Kendrick gives some suggestions on how to avoid these crashes during the day in her article titled " 5 Energy Traps (and How to Avoid Them)".
If you wake up in the morning feeling exhausted there are a few tips for increasing your energy to sustain you through the day. One reason that your energy may be low in the morning is due to dehydration since liquids haven't been consumed overnight. You may choose to start your day with water and when choosing breakfast avoid refined sugar and carbohydrates because of the changing cycles of energy they cause due to blood sugar spikes and falls. Some healthier breakfast options that will help you avoid blood sugar spikes are eggs, steel-cut oats with berries, whole milk and nuts. If you choose to make a smoothie in the morning add protein filled products such as protein powder, yogurt or almond butter. For added fiber to keep you full use kale, spinach or parsley. Coconut oil and avocados are a great option for adding healthy fats into your diet.
If you feel drowsy midmorning it could be caused by a blood sugar drop- instead of grabbing more sugar, caffeine or carbohydrates choose protein or fiber filled foods. Some healthy options are almond butter, nuts, vegetables and hummus. These slow digesting foods will help you to feel full for a longer period of time.
Typically, cortisol levels will drop between 1 and 3 pm causing tiredness. If your lunches are typically low in protein and fiber, you will likely feel lethargic. You can try having a lunch that contains healthy fats, protein and fiber. Feeding your gut bacteria will cause a change in energy levels, and you can increase good bacteria in the gut by adding items such as yogurts with live cultures, dill pickles or other fermented vegetables.
After work you may feel lethargic due to the length of time between lunch and dinner. It can be a perfect set-up for mindless snacking. It is helpful to drink a glass of water right when you get home to help your body restore itself. If you are unable to wait until dinner to eat, try snacking on items like nuts, avocados or seeds to stabilize blood sugar and energy.
Before bed it may be easy to give into cravings for poor food choices. If food is eaten right before bed, your blood sugar will spike and your body will then need to start the cycle of digestion. This could cause a rise in cortisol which would interfere with the ability to sleep well at night. Take the time before you grab a snack before bed to see if you truly are hungry. If you are, try a small protein shake, cottage cheese or a small banana with almond butter. If you aren't hungry, find another way to calm down and rest before bed by meditating, journaling or talking to a loved one.
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