How To Fight Fatigue
How To Fight Fatigue
So, you’re eating all the right foods, have the perfectly portioned plate totally under control and snacking is a snap! But those nanna naps are still looking good mid-afternoon, if only you could curl up underneath your desk… It’s not a good feeling when fatigue sets in just when high energy levels will allow you to get you through whatever tasks need to be done before home time.
You’ve been to the doctor for the once over? Tick. You’re sleeping reasonably well? Tick. And a healthy mix of protein, carbs and fibre are on the menu? Triple tick. If you have a star on your chart when it comes to your diet but still finding that your energy levels are not up there, there’s a couple of options to try.
START THE DAY THE ENERGY-FILLED WAY
Sorry, but caffeine doesn’t make the cut when it comes to giving your body the energy it needs to power through the morning. To be sure your brekkie will keep you going through the first half of the day, you need a blend of proteins, carbs and healthy fats.
So, what does the perfect brekkie bowl/plate look like? It may contain wholegrain cereals, which are filled with fibre (oats are an easy option that can be served as is or soaked overnight). Greek yoghurt will provide the protein with bonus probiotics (check the label!), while two tablespoons of nuts will give you the energy-dense healthy fats you want. For more fibre as well as antioxidants, scatter berries on top. For those days when you have a bit more time, eggs on wholegrain toast are the go.
TIMING IS OF THE ESSENCE
Hungry again? We’d like to tell you there’s a magic formula, but everyone differs when it comes to energy needs and how our bodies process foods, so you may need to explore your options to find out what works best for you. Try to eat regularly to maintain your energy levels throughout the day and consider the amount of food you are eating. Your body has to work hard to digest large meals – consider trying six mini-meals to spread your kilojoule intake more evenly instead of three big ones. This will result in more constant blood sugar and insulin levels.
MAKE A MENU PLAN, AND STICK TO IT
Who knew there was such a thing as decision fatigue? Well, there is and when you make over 200 food decisions throughout a day, there’s no surprises you feel a bit weary. So, put together a menu plan and stick to it – so long as it incorporates all the nutrients you need along with a wide variety of colour in the fruit and veg you have on the list, you will be feeding your body all it needs without the tiring stress of constantly wondering what you are going to shop for/cook/eat.