Are you the one who wakes up exhausted most mornings, your body is probably trying to tell you something. Do you need multiple cups of coffee to get through the morning? Have you incorporated energy drinks into your daily routine? How about 4 p.m.? When you start looking for sweets and refined grains, do you crash?
If any of these sound familiar, consider your sleep quality and quantity, as well as how you fuel your body daily. Using processed foods that contain added sugar as an energy source will only worsen the situation. From honey to bananas, many fatigue-busting foods can help you go from sleepy to supercharged! Natural whole foods can give us the impetus we need to stay lightweight and energized, without the crash.
Fresh seasonal fruits and vegetables, nuts and seeds, and foods high in vitamins, minerals, and antioxidants saturate our bodies with nutrients that fight fatigue and keep us going throughout the day.
Even mild dehydration can cause you to wake up feeling groggy.
It’s critical to include water-rich foods in your diet (think fruits and vegetables), and watermelon is one of our best sources. This delicious fruit contains 90% water, a variety of vitamins, minerals, and antioxidants, and the amino acid L-citrulline, which may help reduce muscle soreness.
Begin your day with a bowl of watermelon for maximum hydration and a burst of energy.
Avocados are high in vitamins, minerals, and healthy fats, which provide our bodies with energy that lasts for hours. They are high in fiber, which keeps our blood sugar stable and prevents sugar highs and lows.
Avocados can be added to your morning fruit plate, blended into a smoothie for a delicious creamy consistency, or paired with sliced eggs for an extra boost.
Almonds are an excellent source of protein, fiber, and healthy monounsaturated fats. They’re high in B vitamins, which help your body convert food into energy, and magnesium, which aids muscle fatigue.
Add a handful of almonds to your morning granola or a mid-morning snack.
Spinach is an excellent source of vitamin C, folate, and iron. A sufficient supply of these vitamins and minerals is required for energy production. Low iron levels, in particular, can cause severe fatigue.
To improve iron absorption, serve your eggs with sautéed spinach and a squeeze of lemon juice.
One egg contains high-quality protein and healthy fats, which keep us satiated and provide us with energy throughout the day. Eggs are high in several vitamins and minerals, including iron, choline, vitamin D, and vitamin B-12.
Remember to always eat the entire egg! The yolk is the egg’s most nutritious part, containing most of the vitamins and minerals and a significant portion of the total protein. Don’t be concerned about your cholesterol levels.
According to research, cholesterol from food is not related to cholesterol in the blood.
Dates, in addition to their unique sweet flavor, are easily digested by the body and provide an instant energy boost. They contain calcium, phosphorus, potassium, magnesium, zinc, and iron.
Add chopped dates to your morning fruit plate, toss a few into your smoothie for added sweetness, or dip them in almond butter for a tasty snack.
When you’re on the go, bananas are your go-to fuel. This potassium-rich fruit is high in fiber, which slows the release of sugar into the bloodstream, and it is high in magnesium and B vitamins.
Add a banana to your coconut parfait for breakfast, or grab a whole banana for an easy on-the-go snack. When compared to an unripe banana, a ripe banana will provide more readily available energy in the form of sugar.
They should be freckled and yellow, not green. That is how you know the starch has been converted into sugar that can be digested and used for energy.
Certain foods and drinks may make you more fatigued. Sugary foods, for example, can temporarily boost energy, but this spike is frequently followed by a drop.
Foods that may contribute to fatigue throughout the day include:
A person can also try some general diet-related behaviors to help keep their energy levels up during the day. These are some examples:
It’s time to stop fighting the never-ending battle of chronic fatigue with caffeine and sugar.
Making small changes to what you fuel your body with throughout the morning and packing your diet with healthy whole foods can make a big difference in stabilizing blood sugar and improving energy levels. Incorporate these energy-boosting foods into your morning routine to combat fatigue and stay energized throughout the day.