Do you struggle to get out of bed in the morning? Do you feel lethargic around 3pm most days? Let’s face it; our schedules are not going to change soon. We want to live life to the full, right? And our body is doing a great job at keeping us breathing, sleeping, eating, working etc., but at times it can struggle to keep up and we need to recharge.
If we don’t replenish our body with vitamins and minerals it needs, this may lead to exhaustion. As a Nutritional Therapist and a working mum myself, I will share 5 foods that have helped me get through this extreme tiredness caused by our jammed-packed lifestyle.
Some of us may experience forgetfulness, lack of concentration or poor memory. This is normal as the most energy-consuming organ is actually our brain. So in order to feel energised, we need to feed our brain with the fuel it needs. Foods such as sardine, mackerel, walnuts and flaxseeds all help support our brain functions. WebMD has a list of foods for a healthier brain.
Make friends with carbs again
The bran and the germ (included in wholegrain bread) found in a grain of wheat contains B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals all essential when feeling fatigued. Choosing wholegrains instead of foods made with highly processed white flour will increase your nutrient intake. To maintain a constant level of energy, it is best to consume some wholegrains at every meal combined with some protein and vegetables. Recommended wholegrains include quinoa, buckwheat, brown rice and oats.
Power up with legumes
Beans and lentils are real powerhouses. If they haven’t got their own space in your pantry yet, now is the time to reconsider. All legumes including chickpeas, kidney beans, black beans, butter beans, peas, soybeans, and all types of lentils provide fibre, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Not only will they provide you with energy, they may also help with weight management. Lentils are very quick to cook. If you are too busy to cook beans and chickpeas from scratch you can buy them in jars or pouches.
Destress with Magnesium rich food
After a very stressful period, you may find yourself feeling exhausted. That is because stress robs you of your energy and of your magnesium supply. Magnesium is a nutrient required to convert carbohydrates, fats and protein into energy. Foods rich in magnesium include green leafy vegetables (spinach, kale, rocket), banana, avocado, legumes, seafood, pumpkin seeds, almonds and dark chocolate (70% cocoa minimum) to name a few.
Pimp your water
Poor hydration is often the number one cause of fatigue. I like to start the day with a mug of warm water with the juice of half a fresh lemon for added vitamin C. I drink this with a glass straw to protect the enamel on my teeth. I also keep a water bottle in my bag with added cut up fruit to make it a bit more interesting.
Finally I love drinking green tea. This wonderful ingredient contains high amounts of polyphenols, which are potent antioxidants. And according to research, the combination of caffeine and L-theanine, the relaxing amino acid in green tea, may have benefits for memory and reducing the decline in cognitive function as we get older. Visit Yoga Energy for ways to pimp up your water
There are many reasons why you may be feeling exhausted. It could be a nutrient deficiency, an illness, stress, hormone imbalance, digestive issues to name a few. If you feel that your diet is balanced but you still feel tired, you may want to investigate further with your GP or a Nutritional Therapist.
AUTHOR: SANDRINE OLMI
NUTRITIONAL THERAPIST, SURREY
Sandrine Olmi is a qualified Nutritional Therapist and a Certified Mind Body Eating Coach. She specialises in Women’s Health with a focus on Nutrition for New Mums. To book Sandrine, visit her directory listing below.