‘energy level’ Tagged Posts

Diet To Boost Your Mood and Energy Level

In today’s busy lifestyle, it’s normal to have bad moods, low energy level, fatigue, and stress. We usually blame our lifestyle and the way we spe...

 

In today’s busy lifestyle, it’s normal to have bad moods, low energy level, fatigue, and stress. We usually blame our lifestyle and the way we spend our day for this problems. But lately I learnt that we can eradicate such problems by adding certain foods to our daily diet. Here you go

Food for Energy

Study shows the links between what we eat and how we feel. There is evidence that changing your diet can modify your metabolism and brain chemistry which eventually affects your energy level and mood.

How it Works?

Food can boost energy by providing enough calories, deliver refreshment like caffeine and pushes the metabolism to burn energy more proficiently. Some foods stabilize blood sugar and trigger feel-good chemical like serotonin.

Carbs

Carbs can be the enemy of the fad diets, but they are essential for boosting energy and mood. They increase serotonin level and also ideal source of energy. Go for whole grains like whole wheat bread, brown rice and cereal which absorbs more slowly and keep blood sugar and energy level steady.

Cashews, Almonds and Hazelnuts

Cashews, Almonds and Hazelnuts contain protein and mineral like magnesium which is essential to convert sugar into energy. Magnesium deficiency can deplete energy. Whole grains, particularly cereals and some type of fish like halibut also contain magnesium.

Brazil Nuts

Brazil nuts contain selenium which is natural mood booster. Study shows link between low selenium and poorer moods. Smaller amount of selenium also found in meats, seafood and whole grains.

Lean Meats

Skinless chicken, lean pork, lean beef and turkey are rich in protein, amino acid tyrosine. Tyrosine boosts the level of brain chemical like dopamine and norepinephrine which makes you focused and more alert. Meat also contains vitamin B-12 that fight with insomnia and depression.

Salmon

Fatty fish like salmon contains omega-3 fatty acids which protect against depression. Omega-3 fatty acids also help to keep heart healthy. Leafy, dark green vegetables and nuts also contains omega-3 fatty acids.

Leafy Greens

Leafy greens contain folate which reduces the risk of depression. Leafy green vegetables like spinach and romaine lettuce contain folate and also omega-3 fatty acids. Citrus fruits, legumes and nuts also contain folate.

Fiber

Whole fruits, vegetables, beans, whole grain cereals and whole grain breads are rich in fiber. Fiber is an energy booster; it slows digestion and offer sturdier supply of energy throughout the day.

Water

Dehydration causes exhaustion; even mild dehydration can slow the metabolism and drain your energy. Drink adequate water to in regular interval to boosts energy instantly.

Fresh Produce

Instead of eating dry packaged snacks, go for fluid-filled foods like fresh fruits and vegetables to stay hydrated and energized. Oatmeal and pasta are also hydrating foods which puff up with water when cooked.

Coffee

Coffee may be most popular refreshment and evidence advocates that it works at least in short term. Caffeine boosts the metabolism of the body and improves mental focus and energy temporarily. Take frequent mini serving instead of single large dose to stay alert and focused for longer. But avoid too much coffee because it causes lack of sleep which is an obvious energy buster.

Tea

Tea is an alternative source of caffeine. Tea contains caffeine and amino acid L-theanine which improve alertness, reaction time and memory. Black tea also fights to the effects of stress.

Dark Chocolate

Dark chocolate is known for boost both energy and mood. Chocolate contains caffeine alone with another stimulant called theobromine. A piece of dark chocolate instantly boosts your mood and energy.

Breakfast

Skipping breakfast is not good because breakfast is essential to boost energy and mood. Study shows that people who eat breakfast enjoy energy and a better mood throughout the day. Include whole grain carbs, good fat and some type of lean meat into the breakfast to get plenty of fiber and nutrients.

Frequent Meals

Instead of a few large meals, eat small meals and snacks every three to four hours to stabilize blood sugar, energy and mood. Include peanut butter on whole grain crackers, half a turkey sandwich with salad or whole grain cereals with milk in your breakfast which are energy maintain snacks.

Energy Supplements

It is often advertized that energy supplement are an alternative to coffee or other refreshments. These energy supplements actually contain caffeine or similar substances. Some of the energy supplements are kola nut, green tea extract, yerba mate and guarana. Experts say that these supplements may give you a temporary boost, but the effect is not much different than drinking ordinary coffee.

Energy Drinks and Gels

Most energy drinks and gels fill the body with simple carbohydrates or you can say sugar which the body quickly converts into energy. This is beneficial for high-intensity athletes to carry on, but for others it is doubtful. Energy drinks are generally high on calories and low on nutrients.

Exercise for Energy

Moreover altering diet, exercise is proper way to boost energy and mood. Even 15 minute of walking boosts energy and the benefits increase with more frequent activity. Study shows that regular exercise relieves depression and generates physiological changes that give more energy throughout the day.

If you are still reading, that means you are able to find solution to your bad mood and low energy level problems in above diets. It’s simple to follow these diet and lifestyle modifications and lead and healthy lifestyle. To be honest, I was suffering from bad mood and low energy levels even if I had nothing to do in terms of physical or mental work. But sometimes it just happens due to hormonal or environmental changes. I started following some of the diet tips from above and it really helped. The starting is impressive, I will share my further experience very soon!

 

 

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Are You Feeling Drowsy After Lunch?

 

May it be weekday or weekend, after having a delicious lunch I usually feel little drowsy and fall into state of stupor. In my office it reduce my productivity, and at home i am halfheartedly available post lunch. Many of us feel the same problem of drowsiness after lunch. To overcome this problem of afternoon slump, it’s important to focus on what you are eating and ensure that you are taking enough care of your overall health. Taking enough sleep and taking good quality food will help you to sustain your energy in afternoon. Here i will share my personal experiences where i overcame the problem of drowsiness after lunch and injected more energy into my body that is sustaining throughout the day.

Don’t Skip Your Breakfast

There are several benefits of starting your day with healthy breakfast, you can find detailed benefits of taking breakfast in my previous post “Don’t Skip Your Healthy Morning Breakfast“. Gist of all discussions is to have healthy and good breakfast every morning. You should never skip your breakfast because it will pump up energy that will keep you moving for the rest of the day. In breakfast, include healthy food such as whole grain breads, frutis, yogurt, cereals and juice. This will start your day with full of energy. Taking heavy breakfast in the morning will make you less hungry at lunch time and for rest of the day hence you will eat less for rest of the day. Unhealthy and heavy food in lunch time and for rest of the day will put extra load on your digestion system and it will have adverse impact on your mental health, and physical well being. As per research, taking a healthy breakfast regularly will reduce hormones that produce stress.

Find out reasons for Drowsiness after Lunch

There could be several reasons for drowsiness after having lunch, you have to find out the reason that is causing problem for you.

  • When you eat any food, it will divert your blood for the digestion process. And this can sustain longer depending upon what you eat. This is one of the reason you feel low energy level after taking heavy meal.
  • Another reason is, when you eat food with high sugar, it will raise sugar level in your blood. This will cause your pancreas to release more insulin and that will trigger tryptophan production. Tryptophan will be converted into serotonin in your brain. Serotonin is a neurotransmitter that will make you feel sleepy.
  • If you aren’t taking enough sleep, that could be another reason. Improper sleep will affect your digestive system functioning and your energy level throughout the day.
  • Physical fitness and wellbeing is another reason for feeling drowsiness in daytime. If you are not physically fit and not doing your workouts regularly, or you have certain medical conditions or illness or unhealthy eating habits could be a cause for low energy levels.

Focus on What You Eat in Lunch

You must know and realize what you eat. Type of food you eat in lunch will drive your energy level in next few hours and for rest of the day. Hence you must take take healthy contents in your lunch. Below are some tips which will help you to make your lunch habit healthy that will help you to kill drowsiness after lunch.

  • During work hours people usually prefer fast food and junk food which is full of fats, flavor enhancers, preservatives, sugar and salt with zero or very less nutrition value. Such food will taste great but will not add any energy to your body, you will feel tired and energy less for rest of the day.
  • In lunch, you should avoid eatables containing flour and sugar. Items like buns, muffins, cakes, pasta and croissants will not provide much energy and make you feel heavy in your stomach. Sugar and Flour contents will bring drowsiness. You can choose unprocessed foods as it’s healthier choice compared to processed food.
  • Include food items which are high on protein, minerals, and vitamins. This will make you feel more awake after lunch. You should also avoid carb-rich food as it will ignite production of insulin that will be required to process such carb-rich food, this will add more drowsiness. Eating potatoes, pasta, white rice or any food which are high on sugar will cause rapid rise of insulin, which will increase serotonin in your brain, which is associated with sleep. Such food gives perfect reasons for feeling sleepy after lunch.
  • You should add low-carb and low-fat vegetable food into your lunch which are light but very healthy and energy boosters. Add sprouts, bok choy, cabbage, mushrooms, sea vegetables, green beans, mustard greens, lettuce, radishes, avocado, celery, broccoli, cucumbers, bell papers, cauliflower, zucchini, summer squash, bamboo shoots, tomatoes, onions, carrots, artichokes, water chestnuts, pumpkin, nuts, whole grains, soy, beans etc. These are very healthy food that will add health to your body and boost and maintain your alertness.
  • You should eat less if you are going to work in afternoon. Eating little bit less then your need will make you feel fresh. If you eat large meals in lunch, more bllod would be required and allocated for digestion process and this will result in less oxygen and nutrition reaching to your brain, which is major cause of drowsiness.
  • Avoid alcohol in lunch if you want to work post lunch. Alcohol will make you feel tired and add fatigue to your body and you will not get back your energy level for rest of the day.

Post Lunch Precautions

Just taking care of your lunch is not enough, if you want to feel fresh and energetic for rest of the day then you have to take care of what you consume for rest of the day. Take care of the following things

  • You should control your intake of caffeine post lunch. Caffeine is known for enhancing alertness but increased consumption after lunch will will do the negative. Consuming caffeine too much by means of tea or coffee will develop addiction for caffeine and your body will become prone to caffeine and caffeine will start losing it’s effectiveness on your body. Instead of tea or coffee, you should choose non caffeinated drinks like fruit juice, flavored milk or just plain water.
  • Keep yourself well hydrated throughout the day, drink plenty of water, eat fresh fruits in evening snacks or take fresh fruit juices in daytime. This will boost your energy level.
  • Develop a habit for having healthy min-afternoon snacks. This low quantity min-afternoon healthy snacks will diminish your mid day hunger and keep yourself away from temptation of unhealthy foods like chocolates, pastries or fried foods.
  • After having your lunch, it’s good idea to go for a short walk, do some basic stretches or climb the staircase of your office. Some physical activities will ensure proper blood circulation in your entire body and this will avoid chances of drowsiness during daytime. Proper blood circulation will also eradicate chances of fatigue during day time.
These are basic tips that will help you to avoid drowsiness after lunch. Healthy eating habits and not making any unhealthy eating or lifestyle choice will keep drowsiness away.
[tags] drowsiness after lunch, healthy eating, healthy diet, energy level [/tags]

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