You hop out of bed and guzzle a cup of coffee. However, by mid-morning, you’re in a slump.
It’s normal for energy levels to fluctuate throughout the day. Blame it on sleep, stress and physical activity. Even some foods and drinks can drain your energy. “Caffeine is a quick pick me up,” says Paula H. Mendelsohn, functional medicine nutritionist and owner of Boca Wellness & Nutrition Services, based in Boca Raton. “However, with no food to back it up, it may drop your energy to lower than before you drank it!”
To keep your energy levels high, refuel your tank by maintaining a balanced diet. Healthy foods like whole grains, healthy oils and fruits and veggies give you an energy boost that will last all day long. However, some foods and drinks may actually zap your energy by only giving you a quick boost and draining your energy levels. Find out more below.
Alcohol
Alcohol has been found to decrease sleep’s quality and length, resulting in less restful slumber, which in turn, makes you feel sleepier during the day. When you’re not fully rested, you have less energy. It’s okay to drink low to moderate levels of alcohol, just avoid excessive alcohol consumption. “It dehydrates the system and delays the return of energy once you’re awake,” says Mendelsohn.
Fast And Fried Foods
These foods are low in fiber and high in fat, which can slow digestion. When you digest food slower, nutrients enter your body slower. It takes longer to get the energy you normally would after eating. Plus, these foods lack the nutrients that help maintain and increase energy.
Fruit Juices And Drinks
Just because it has the word “fruit” doesn’t make it healthy. “Some people may think fruit juice, or worse, fruit drinks, are just the same, or just as good as eating actual fruit,” says Mendelsohn. “However, the removal of the fiber which would allow the fruit to be chewed, instead of drunk, actually hampers the energy benefit of the fruit.” That process eliminates some plant nutrients that allow fruits to help us.
Pasta, Rice And Bread
Grains are loaded with carbs, which are good energy sources. However, white bread, white rice and white pasta are processed grains, as are white crackers, white noodles, flat breads and wraps. They hold less fiber and are digested faster than whole grains. You’ll have a quick rise of insulin and blood sugar levels followed by an energy drop. “Look for grains that are as unprocessed as possible,” Mendelsohn says. Think rolled oats, sorghum, quinoa, amaranth and brown rice. “They offer carbs with sustained energy and lots of protective nutrients from plants.”
Flavored Waters
When it comes to energy, flavored waters aren’t the same as filtered pure water. “Sugar gets in the way of the body being able to use the water to hydrate, cool down and refresh the body, not to mention putting a strain on the kidneys to filter out the sugar part and the bladder to eliminate it.”