September 27, 2024
In today’s modern, fast-paced world, fatigue seems to be a common companion for many of us. Juggling work, family, and personal commitments can leave us feeling drained and low on energy. While getting enough sleep and managing our stress may be two crucial factors in combating fatigue, the food we consume also plays a role in how our body adapts to the inevitable stressors of life. Holistic nutrition teaches us that the right foods can provide a sustainable source of energy, helping us to stay vibrant and alert throughout the day, and to have deep, fuelling rest through the night. In this blog post, we’ll explore the top foods you can incorporate into your diet to beat fatigue and support healthy energy levels naturally.
Complex Carbohydrates
Complex carbohydrates, found in whole grains like brown rice, quinoa, oats, and whole wheat, are a steady source of energy. They provide a gradual release of glucose into the bloodstream, preventing rapid spikes and crashes in energy levels. Additionally, complex carbs are rich in fiber, promoting stable blood sugar levels and sustained energy throughout the day. Opt for complex carbohydrates over simple ones (like refined sugars, white bread, pasta or rice) more often to promote stable blood sugars and sustained energy balance.
Lean Proteins
Protein is essential for repairing and building tissues, and it also helps keep you feeling full and satisfied. Choose lean protein sources like chicken, bone broth, turkey, fish, tofu, lentils, and beans. Combining protein with complex carbohydrates in your meals can provide a well-rounded source of fuel that keeps you sustained for hours.
Healthy Fats
Healthy fats, such as those found in avocados, coconut oil, nuts, seeds, grass-fed butter and olive oil, are an excellent source of fuel that can help support a number of important bodily functions. They’re also important for absorbing fat-soluble vitamins (A, D, E, and K) that contribute to energy production and focus throughout the day.
Vegetables (Leafy Greens)
Leafy greens and other vegetables are packed with essential vitamins, minerals, and antioxidants that support cellular energy production and combat oxidative stress. They provide a variety of nutrients that are necessary for optimal body function, so aim to fill half your plate with a colorful array of veggies. Leafy greens in particular are rich in magnesium, which is an essential mineral with over 500 metabolic functions in the body. The majority of people in today’s modern world are deficient, so be sure to consume ample dietary magnesium to support restful sleep, and to boost energy production in the body.
Fruits
Fruits are a natural source of carbohydrates, vitamins, and minerals that can provide quick energy. Unlike consuming refined sugar which spikes blood glucose levels rapidly and results in an energy “crash,” fruit also contains fiber, which slows the absorption of the sugars. This allows us to use fruit as a fuel source without the resulting crash. Opt for whole fruits instead of fruit juices more often to benefit from the fiber content.
Nuts & Seeds
Nuts and seeds are nutrient-dense, and offer a combination of healthy fats, protein, and fiber. Their unique balance of both macro and micronutrients provide sustained energy, and are easy to carry with you for a quick pick-me-up during the day. You can also pair other carbohydrate sources with nuts and seeds for more stable blood sugar. For example, instead of just eating an apple or some grapes on their own, pair it with a handful of almonds.
Oily Fish
Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. Omega-3s support brain function and can help combat mental fatigue, enhancing cognitive clarity and focus. The majority of people are deficient in omega-3’s, but it’s important to note that not all sources are the same. To enjoy the most benefit with the lowest amount of contamination of plastics and heavy metals, opt for “S.M.A.S.H fish.” Salmon, Mackerel, Anchovies, Sardines, or Herring.
Mineralized Water
Staying hydrated is essential for maintaining energy levels. Even mild dehydration can lead to fatigue and decreased cognitive function. Make sure to drink water consistently throughout the day to stay properly hydrated. Since our water is typically depleted of minerals, we suggest adding a granule of grey or celtic sea salt to each glass or bottle you drink to re-mineralize and and boost cellular hydration.
Dark Chocolate
Dark chocolate in moderation can be a delicious treat for promoting energy balance. It contains small amounts of caffeine, as well as theobromine, which are natural compounds that can provide a mild energy boost. You can reap the same benefits from using raw cacao powder in your smoothies, oats, and baking as well.
Green Tea + Matcha
Green tea and matcha powder are excellent for energy balance due to their unique combination of caffeine and L-theanine, which is an amino acid that promotes a more stable increase in energy from the caffeine itself, while reducing the jittery side effects and resulting crash one might receive from drinking a coffee. This synergistic effect makes green tea and matcha two healthier choices overall for stabilized energy management.
Final Thoughts
Eating for energy is about making thoughtful and nourishing choices that provide sustained vitality throughout the day, and about pairing food wisely to support stable blood sugar balance. By incorporating complex carbohydrates, lean proteins, healthy fats, and a variety of colorful fruits and vegetables into your diet, you can provide your body with the fuel it needs to thrive!
Remember that a holistic approach to energy management also includes things like prioritizing sleep, managing stress, and engaging in regular physical activity. Food alone is typically not the answer. That said, and with these practices in place, you’ll be well on your way to overcoming fatigue and enjoying a more vibrant, energetic life!
