It's too easy to burn the candle at both ends, especially if you're balancing working from home and finishing chores at the same time. And when you're struggling with an energy slump, you're likely to reach for a doughnut or a sugar-filled soda. Sugar and caffeine will definitely give you a quick rush, but that's often followed by a major crash, which will leave you feeling more exhausted than you were before. If you're looking for sustained energy, look for foods with complex carbs, protein and fibre. We asked a health coach and nutritionist for their suggestions of what you should add to your diet, especially right now.
Why are you so sluggish right now?
Is it hard to wake up in the AM? Are you struggling with brain fog, indecision and lethargy? The last year has made things worse. The pandemic has drained us all of physical, mental and emotional energy as we are surrounded by negativity, loss of loved ones, financial hardships and constant bad news. “As a result, we are constantly in the red zone or the sympathetic nervous system which is in the fight-or-flight zone. Our cortisol levels are high so we are unable to digest, absorb and assimilate what we eat, leading to this feeling of sluggishness and lethargy,” says Mumbai-based integrative health coach, Aditi Dalal. She suggest sleeping, exercising, drinking enough water and taking the time out to be mindful, but eating well can really help too.
What foods can you eat to feel more energised?
1) Oats
“Oats are a source of complex carbohydrates, full of fibre and a little protein. It is beneficial for people who experience blood sugar spikes and drops with other cereals. It regulates blood sugar and helps in the regulation of mood and keeps you energized. Eat oats in the morning with milkor make oats as a porridge with vegetables,” says nutritionist Dr Rohini Patil.
2) Beans
A great source of protein, they also have plenty of fibre to help slow digestion. “Beans give you a feeling of satiety. They are rich in magnesium which helps your cells make energy,” says Dalal. They're also rich in selenium; studies have linked low selenium levels to poorer moods and lower energy levels.
3) Bananas
“They are rich in potassium and are a mood enhancer. They also help to tide over a sugar craving and eating a small banana with almond or peanut butter is satisfying to your palate and filling,” explains Dalal. Dr Patil says that they also have the perfect amount of carbohydrates that provide you with a huge boost of energy and prevent tiredness. “You can make a banana smoothie for breakfast or eat a whole fruit as a snack,” says Dr Patil.
4) Avocados
Avocados are rich in vitamins, minerals, and healthy fats that will give you long-lasting energy. “Having an egg with avocado or a mashed avocado on sourdough, sprinkled with microgreens and pumpkin seeds is a perfect way to start the day. It can be added to your morning green juice too,” suggests Dalal. “They contain loads of fibre and keep blood sugar stable," says Dr Patil.
5) Watermelon
“It’s a high water-containing fruit rich in minerals and antioxidants. A small bowl of watermelon will give you a burst of energy,” says Dalal. It also has lycopene which is a powerful antioxidant that also boosts lung function.
6) Blueberries
“These are rich in fibre, Vitamin C and K and a great source of antioxidants. Have a handful of blueberries or have it with unsweetened yoghurt with some granola for a midday snack,” says Dalal. They are also rich in vitamins A, C, folate, potassium and magnesium, which, along with phytochemicals, boost immune function, brain health and may even lower depressive symptoms by stopping the buildup of free radicals.
7) Goji berries
Goji berries are able to stimulate energy and mental focus as well as lower stress, because they are said to increase blood flow, causing energy-enhancing oxygen to flow more freely throughout the body.
8) Dark chocolate
“Antioxidants in dark chocolate help to lower blood pressure and improve blood flow. It also helps to improve mood and brain function. Having a piece in the afternoon—when you feel most tired—makes you feel good when you release feel-good endorphins,” says Dalal. Since dark chocolate boosts serotonin production, it will improve your mood and give extra energy.
9) Green tea
Want to wean yourself off of your coffee habit? Drink green tea instead. Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine, which increases the firing of neurons and the concentration of neurotransmitters like dopamine. This improves reaction time, memory and mood, which is majorly brain-boosting and energising, says Dalal.
Also read:
Keep blood sugar levels in check by adding these foods to your diet
Can your favourite foods actually make you happier?
Is the pandemic affecting your relationship with food?
