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Work-related stress, lack of sleep, and erratic eating habits can all leave you exhausted. When you feel tired during the day, you usually reach for a cup of coffee to give you a boost of energy. This burst of energy, however, is fleeting, and you’ll soon find yourself in need of another caffeine hit. Although coffee has numerous health benefits, excess caffeine can have a negative impact on your body. To overcome exhaustion, you must get enough rest and eat a diet replete with healthy foods.
Using processed foods with added sugar as a source of energy will only make us feel worse. Natural whole foods can give us the boost we need to stay light and energized, without the crash.
Fresh seasonal fruits and vegetables, nuts and seeds, and foods high in vitamins, minerals, and antioxidants provide nutrients to our bodies that help us stay energized throughout the day.
Eating the right foods is especially important if you are already exhausted from the stress of a hectic lifestyle, whether it is physical, mental, or emotional exhaustion. After all, fatigue is more than just a bother. If left untreated, it can become chronic, putting you at risk for disease.
Although oatmeal is not particularly low on the glycemic index, it outperforms almost every other breakfast cereal and the majority of whole-grain breakfast products. When it comes to supporting digestive health, oatmeal is also regarded as a superfood. For these reasons, many doctors and nutritionists not only allow but also encourage their diabetic patients to eat oatmeal, owing to the fact that it helps maintain normal blood sugar levels.
Why it works: Carbohydrates spend the shortest amount of time in the stomach, providing an immediate energy boost. Whole oats, on the other hand, do not cause a sugar crash like processed, sugary cereals. The high fibre content of oats keeps you fuller for longer, preventing overeating throughout the day, which can lead to weight gain, fatigue, and sluggishness.
For instant energy, eat oatmeal first thing in the morning. Breakfast is particularly important because it replenishes energy reserves and sets the tone for the rest of the day.
Nuts and seeds are nutrient-dense foods that are high in protein and omega-3 fats. Depending on the type, you’ll also get adequate amounts of manganese, magnesium, phosphorus, iron, copper, riboflavin, vitamins B1, B2, B5, and B6 — all of which help with energy production.
Why they work: Magnesium is found in pumpkin seeds, almonds, cashews, and hazelnuts, and at the same time, can help with muscle fatigue. Tryptophan, which is found in sesame seeds, sunflower seeds, pumpkin seeds, cashews, walnuts, and almonds, combat emotional fatigue and promote sleep, which can alleviate physical fatigue.
Furthermore, all nuts and seeds are high-quality protein sources that our bodies can convert into long-lasting energy. Nuts on a daily basis are the way to go. The key to reaping the health benefits of nuts and seeds is regular, moderate consumption.
Yoghurt is so creamy and flavourful that it can appear to be a dessert masquerading as a health food. But the truth is that it’s extremely healthy, thanks to a synergistic combination of protein and gut-healthy probiotics.
Why it works: Because yoghurt is soft, your body processes it faster than solid food, making it a great source of quick energy. However, while the results are immediate, they are also long-lasting, thanks to a good protein-to-carbohydrate ratio. The protein stays in the stomach longer than carbohydrates, providing a consistent source of energy.
Yoghurt also contains probiotics, which are beneficial bacteria that aid in the maintenance of a healthy gut ecosystem by providing protection against pathogens and assisting your body in the elimination of harmful bacteria. Probiotics, like fibre, are an excellent digestive aid. Additionally, probiotic supplementation is said to increase levels of the amino acid tryptophan in the brain.
One of the best things about yoghurt, aside from its health benefits, is its versatility. It’s an excellent afternoon or pre-workout snack because it provides a quick burst of energy. To make a hearty breakfast, add healthy toppings such as oats, ground flaxseed, nuts, and fruit.