How to Boost Your Energy

By Claire Hameyar | Published: 2:00 AM Apr 26 2021

By Claire Hameyar

Lately, I have been feeling bone-tired every day, regardless of how much sleep I get the night before. Social distancing exhaustion is no joke, the lack of activity and sunlight exposure we are experiencing as a whole is having a negative impact on our energy levels. And while it’s difficult to control our exposure to sunlight while we’re stuck inside all day, we can control what we eat. We have all heard the phrase “you are what you eat,” and during quarantine, taking this notion into account can do wonders for our overall energy levels.

A key to staying energised; avoid large, spaced-out meals, and instead, eat often. “Stick with small, frequent meals that contain optimal protein, high-fibre carbs, and some natural healthy fats,” Heimowitz says. “This is the perfect recipe for keeping your focus and energy levels at an even keel all day long.”

As for the foods, you should avoid when feeling fatigued, “Stay away from low-quality carbs such as added sugars and refined grains,” Heimowitz says. “They can cause instability in your blood sugar levels, causing you to crash and lose energy.”

1. Bananas

Bananas are one of the top energy-boosting foods out there. They are a great source of carbohydrates, potassium, and vitamin B6, which are all energising nutrients. Eat a banana with your breakfast, or peel one back for an afternoon snack.

2. Fatty fish

Seafood like tuna and salmon are a much healthier source of protein than red meat, and they also provide B vitamins, which help convert food into energy.

“Salmon is full of healthy omega-3 fatty acids, which help keep stress hormones, like cortisol and adrenaline, balanced,” Heimowitz says. Omega-3 fatty acids are also known for reducing inflammation, which is a common cause of fatigue. She adds, “Eating adequate amounts of omega-3 from foods such as salmon or walnuts may promote the brain’s ability to adapt to changes.”

Heimowitz also recommends pairing fatty fish with a side salad and olive oil dressing or with heartier vegetables, like cauliflower or zucchini, instead of pasta or rice.

3. Apples

You know what they say; an apple a day keeps the doctor away. Apples are a great source of potassium, vitamin C, and fibre, which makes them filling. Their rich natural sugar content provides a sustainable energy boost.

“A trick to lower the glycemic impact and maximise energy is to combine dietary fibree with dietary fat and protein. Eating half an apple by itself may raise your blood sugar, but if you eat it with a slice of cheddar cheese or some peanut butter, it will slow the entry of sugar into your bloodstream,” Heimowitz says. This will help you sustain your energy longer.

4. Avocados

Although they are sometimes called ‘trendy,’ avocados have a cult following for good reason. Considered a ‘superfood,’ avocados are rich in healthy fats, fibre, and B vitamins. They have a low glycemic index, so they will not raise your blood sugar much – so they will help stabilise your energy level all day long.

5. Nuts

Nuts are one of the most low-maintenance snacks to eat when you are in a pinch and need a fast-acting energy booster. They are packed with proteins, carbs, and healthy fats, making them filling. “Almonds are rich in vitamin E and vitamin B, which help protect the immune system and have stress-busting properties,” Heimowitz says.

Eat almonds or other nuts when you need an afternoon pick-me-up, or start-off your day by incorporating them into breakfast. Heimowitz notes, “I usually start the day by having full-fat Greek yogurt with low-glycemic berries, topped with slivered almonds.”

6. Leafy greens

Nutritionists for a wide variety of reasons recommend incorporating leafy green vegetables into your diet. They are packed with fibre, iron, calcium, magnesium, potassium and vitamins A, C, E, and K. Lacking iron is one of the most common reasons for fatigue, so adding iron-rich foods into your diet can do wonders for your energy levels.

“For lunch, I like to have an easy-to-make roasted chicken or fish salad with lots of chopped vegetables and olive-oil mayo,” Heimowitz says.


By Claire Hameyar | Published: 2:00 AM Apr 26 2021

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