Power up your day: Eating for balanced energy levels

Feeling constantly tired all the time can make daily life feel like an uphill struggle. There may be a whole variety of reasons why you might feel low on energy during the day.  Ruling out any medical, sleep or emotional health issues, what and how you eat can play a big part in maintaining energy levels.. Below are 8 tips to help you maintain consistent and balanced energy throughout your day, and sleep better at night too (for more tips on getting a good night’s sleep see my blog post on sleep here).

1.     Choose complex carbohydrates over simple ones

This one switch can significantly affect your energy levels due to the effects that carbohydrates have on your blood sugar levels. Simple refined carbohydrates such as white rice, white pasta and white bread, can give us an initial burst of energy by providing a spike of sugar to the bloodstream. The body can deal with is if you are utilising that energy by being physically active after eating it, however, this can have the opposite effect if you aren’t making use of these quick-release carbohydrates, as blood sugar levels then start to drop resulting in an energy crash. To keep consistent energy levels throughout the day, ensure that you choose complex carbohydrates such as starchy vegetables and wholegrains (brown varieties of rice, pasta and bread).

2.     Eat more slowly and mindfully

We have all experienced that longing for a nap an hour or two after eating a large meal and this is not only due to blood sugar spikes, but it can also use up a lot of energy to digest, resulting in an inevitable slump in energy. The positive effects of eating slowly are two-fold. Firstly, it takes around 20 minutes for your brain to register that you have had enough to eat therefore preventing over-eating, and secondly, the digestive process starts in the mouth with the release of enzymes and very well-chewed food gives your digestive system less work to do, so quite eating on the go and take your time.

3.     Watch your sugar intake

Sugar can be one of the biggest culprits when it comes to energy peaks and troughs throughout the day once again due to spiking blood sugar levels. Most of us know to avoid sugar when it’s in the form of fizzy drinks, biscuits and chocolate bars, but beware of those seemingly healthy foods that are high in sugar, such as shop-bought smoothies, many granolas, cereal bars and ready-made soup to name a few. Check your labels and ideally avoid processed food as much as possible in favour of whole foods.

4.     Use caffeine wisely

Did you know that having caffeine first thing in the morning before breakfast can negatively impact your energy later in the day? This is because when we wake first thing in the morning, cortisol levels are naturally high to give us that get-up and go.  Caffeine will then further elevate cortisol levels which can cause a heightened feeling of stress which can in turn exhaust you and leave you feeling tired later in the day. Remember to avoid caffeine in the late afternoon and evening as it has a half-life of six hours meaning it stays in the body for up to 12 hours.

5.     Avoid B vitamins supplements in the evening

Taking B vitamins is a fantastic way of supporting your energy production, however if these are taken in the evening they can interfere with your sleep due to their stimulating effects on the nervous system. B vitamins are involved in the metabolism of carbohydrates, proteins and fats, providing the body with energy which may provide an unwanted energy boost at bedtime making it difficult to fall asleep or disrupt the quality of your sleep, so be sure to take them in the morning with breakfast.

6.     Ensuring adequate hydration

Drinking enough water is crucial for maintaining optimal energy levels. Water is essential for almost every function in the body, including energy production, so even mild dehydration can result in lethargy and decreased cognitive function. When we are dehydrated, our blood volume decreases, leading to reduced oxygen and nutrient delivery to our cells. So ensure that you drink an adequate amount of fresh filtered water each day, aiming for at least 8 glasses a day or more depending on individual needs, activity level and climate.  

7.     Magnesium in the evening

Many people have found that magnesium can help them relax before bed due to its calming effects on the nervous system, and better sleep means improved energy. Magnesium regulates a neurotransmitter called GABA (gamma-aminobutyric acid) that signals to the brain to wind down, it also supports the production of melatonin, a hormone that regulates the sleep-wake cycle. Include some magnesium-rich foods in your daily diet (such as whole grains, leafy greens, legumes, nuts, and seeds) or consider a magnesium glycinate supplement (with guidance from a nutritionist) to help promote a restful night’s sleep.

8.     Eat a diverse range of nutrients each day

Our bodies require a variety of nutrients, including carbohydrates, proteins, fats, vitamins, and minerals, to efficiently produce energy. Carbohydrates are the body’s primary source of energy, providing glucose to fuel our cells and power bodily functions. Proteins play a crucial role in repairing and building tissues, including those involved in energy metabolism. Good fat sources are essential for storing energy and insulating vital organs. Furthermore, vitamins and minerals act as co-factors in numerous metabolic reactions, helping with the conversion of nutrients into energy. Low intakes or deficiencies in any of these nutrients can lead to fatigue and lethargy. Therefore, maintaining a well-balanced and varied diet is vital for sustaining balanced energy levels throughout the day.

I hope this list has given you food for thought and that you have found things that you can change to supercharge your energy and live life to its fullest.

If you have tried the above tips and you are getting a good night’s sleep on most nights, it’s advisable to book a visit with your GP to get a blood test to check for any deficiencies or hormonal imbalances. Some very common deficiencies that result in fatigue are low vitamin D, iron and vitamin B12 levels. These are usually simple to correct with the right supplementation, dietary and lifestyle changes.