Relying on caffeine to function? Skipping meals? Eating processed food on the run? Find yourself heading straight to the couch after work only to wake up feeling unrefreshed?
Low energy may indicate an underlying condition, so it’s important to speak with your doctor. If you’re not nourishing your body with adequate nutrients, it’s worth considering that you’re experiencing fatigue because your body’s fuel sources are depleted.
Food literally serves as fuel for our body- the quality of the fuel effects how it will run. Processed, sugar-laden and caffeinated foods steadily sap away your energy levels and health. Antioxidant and nutrient-rich unprocessed whole foods provide ample healthy carbs and fats to fuel our bodies. To help you stay on track and energized, fuel your body with the following energy boosting foods.
Apples are a great source of polyphenols, vitamin c and fructose – the sugar naturally found in many fruits. Fructose differs from sucrose (table sugar) in that it takes longer to metabolize into glucose; providing a steady stream of energy without causing blood sugar to spike. The natural sugars combined with their iron content will help give you the boost you need to feel alert again.
These sweet treats contain minerals such as copper, iron and potassium. Pears are rich in vitamin B2, which plays a crucial role in energy production and helps us metabolize iron—an important nutrient in maintaining energy levels.
Dark, leafy vegetables (think kale, brussel sprouts, and spinach) are all rich in iron. Iron deficiency can wreak havoc with your energy levels, and many women are prone to deficiency. Leafy greens also contain folate, which is often deficient in those suffering from depression. Try incorporating a serving with each meal- yes, even breakfast – and see the effect it has on your overall health.
It may seem like a no-brainer, but there’s a reason why runners often carry these for marathons.
Bananas are full of fructose and glucose, both are which rapidly digested and converted into energy, providing you with a quick boost. Additionally, bananas contain ample amounts of potassium. Reach for a banana during the afternoon slump or before your late afternoon gym session!
When it comes to nutrition tips on how to fight fatigue, cacao could not be overlooked. Cacao, or Theobroma cacao, is the source of original, natural chocolate. It comes from the seeds of the fruit of the cacao tree
Cacao is packed with iron, which may relieve the fatigue and malaise felt by those with an iron deficiency. Cacao also contains phenylethylamine (PEA), an adrenal-related chemical naturally made by the body. We produce PEA when we’re excited, which is what causes the pulse to quicken, providing us with more focus and awareness.
SUPPLEMENTATION (UBIQUINOL, VITAMIN D)
Many of us do not get enough nutrients from food alone, so we need to take a daily vitamin. Antioxidants like vitamins C and D and the important nutrient Coenzyme Q10 (CoQ10) are needed to support healthy energy production.
Vitamin D is a hormone that helps boost the immune system and assists bone health and calcium absorption. Vitamin D deficiency is a well known cause of fatigue and muscle weakness. Even a slight drop in Vitamin D levels can drain your energy. Experts recommend taking at least 1,000-2,000 IUs of supplemental Vitamin D daily.
You may consider taking a Ubiquinol supplement – which is the active form of CoQ10 – if you are feeling particularly fatigued. Ubiquinol is an antioxidant found naturally within the body and is vital to the production of energy. Physical and psychological stress may result in depletion of a key antioxidant found naturally in the body, Ubiquinol, which is the active form of CoQ10. CoQ10 is responsible for sustaining sufficient energy production in the cells of the body.
Now, I know that exercise is probably the last thing you want to do, but even the tiniest bit of movement will help repair your fatigue. Start slowly, the point is to wake your body up and get the blood flowing. Also, be aware of your posture and if you spend long hours at the computer, make sure to get up and move around every hour or so.
Believe it or not, sunshine may help boost your energy bank as well. Getting out in the sun can help when you feel drained by sadness, stress and emotional challenges. Sunlight increases the oxygen in your bloodstream, which gives you more stamina and a definite energy boost.
Water may just be the most important item on this list. Staying hydrated is crucial for our bodies to function properly and maintain energy levels—dehydration zaps your energy further. Keep an eye on your water intake and aim to drink 2 liters daily. Try eating foods with a high-water content—celery, cucumbers, citrus fruits, zucchini and watermelon—to keep hydrated. By the time you’re feeling thirsty, you may already be dehydrated. Additional dehydration symptoms include fatigue, headache, irritability, lack of focus and dry mouth.
Supplementing with Nested Naturals Vitamin D3 is a potent, cruelty-free and easy way to increase your energy levels today!