With increasingly busy lives and modern-day pressures, it can be sometimes difficult to maintain energy levels. Fatigue can impact to body, stopping you from enjoying everyday life and can lead to a weakened immune system. Your diet should provide all the nutrients you need with carbohydrates, protein and fat all providing a source of energy. Sometimes however you may need a little support to boost those important nutrients such as B Vitamins, magnesium, Vitamin C and iron, which all may help with the reduction of tiredness and fatigue and support metabolic processes that produce energy.
Maintaining a consistent level of energy throughout the day will improve your resilience. The key to this is balancing your blood sugar. You can do this in a number of ways:
Never skip a meal – This will help prevent blood sugar drops that lead to energy lags and binges
Eat little and often – The aim is to eat before you get hungry and this should mean eating something balanced no longer than three hours apart i.e. breakfast, lunch, dinner and mid-morning and mid-afternoon snacks.
Combine carbohydrate and protein (vegetable or animal) at each meal and snack with approximately half the amount of protein to carbohydrate.
Avoid sugary snacks and processed ready meals with high sugar content – There are hidden sugars in many processed foods, including cereal and juice drinks, so always look at the packaging.
Stay hydrated – Water makes up around 60% of our body so when our supply is depleted, it's no surprise our energy levels will dip too. So, drink lots of water throughout the day to sustain energy levels.
Drink less caffeine – Drinking more, doesn't mean drinking more coffee though. Caffeine raises blood sugar and provides a false sense of energy. The long-term effect of drinking too much caffeine depletes the body of energy. So, try to reduce your caffeine intake and swap the odd coffee for a glass of water instead.