TOP 5 FOODS TO BOOST ENERGY AND BEAT FATIGUE

Do you ever find yourself extremely tired, but you’re not sure why? Waking up just to hit snooze repeatedly, or maybe feeling that “midday drop” you can’t seem to beat?

Boosting your energy and finally beating fatigue can sometimes feel impossible. Research has shown that fatigue often happens when your body lacks sleep and certain essential nutrients. For example, if adequate fluids (like water) are missing, not only will your energy run short, but blood sugar and blood pressure levels can drop dramatically, too, increasing your level of fatigue.

Anaemia, or low iron levels in the blood, is another common cause of low energy and often occurs for various reasons. Some potential reasons include consuming a diet low in animal products (which are naturally higher in the more absorbable form of iron), menstruation, extreme exercise, or overconsumption of certain foods like coffee (which blunts iron absorption).

Finally, sleep deprivation or getting too little quality rest is a common reason many experience chronic fatigue or low energy. When we sleep, our bodies repair our cells and muscles, detoxify toxins in the brain, integrate information, and so much more. When we consistently have poor quality sleep or sleep too little, we deprive ourselves of all those essential benefits and cause ourselves to be in an energy deficit. Sprinkle in some work/life stress combined with extra screen time, and you will have a classic recipe for low energy.

We need a spectrum of vitamins, minerals, and nutrients for good health and even better energy, and making simple additions to your diet through whole-food options will set you on a path to a healthier body and clearer mind. Now, let’s check out our top five foods you can eat to improve your energy and beat your tiredness.

Hydrate, Hydrate, Hydrate!

The top of the list is WATER! Everything on earth, humans included, requires water to remain alive. Water is essential for performing many bodily functions, including supporting liver detoxification, temperature regulation, carrying nutrients to the cell, healthy digestion, water-soluble vitamins, and so much more.

The key to remaining hydrated is drinking enough good quality filtered water and ensuring you are getting a good source of electrolytes in at least one of those cups of water per day. This is especially necessary for energizing individuals or those in warm or humid climates.

Adding electrolytes helps your body and cells consume the water and grip it. Are you Looking for a good quality electrolyte supplement? We suggest Trace Minerals Research Power Pak Lemon Lime.

Food Rich in Vitamin C

Consuming foods rich in vitamin C regularly affects our energy significantly, especially when we contract stress. When we are under stress, our body (specifically the adrenals) uses more vitamin C to produce cortisol.

Cortisol is a hormone that prepares our bodies to deal with stress in the fight-or-flight zone of thinking. Unfortunately, many of us are chronically stressed, which hits our energy and dumps us, making us feel burnt out and tired. This condition of chronic stress pumps many nutrients (like vitamin C), which need to be included in our regular diet even more.

Foods rich in vitamin C can help refresh energy and fight free radicals. Some of our favorite food options involve kale, bell peppers, broccoli, kiwi, oranges, or pineapples. Tossing these on a salad or smoothie can create a balanced lunch or energy-raising pick-me-up. Are you Looking for an easier way to get vitamin C through supplementation? Here, we recommend Thorne's Vitamin C with Flavonoids.

Beef Liver

The liver is one of the most nutrient-thick foods you could eat; unhappily, it is not eaten by many people! Thousands of years ago, this traditional food was eaten by our ancestors, who had the natural wisdom to understand the significance of consuming whole animals, including organ meats, and how it benefits our health.

The liver is incredibly high in many energy-improving nutrients, including vitamin A, Iron, and B vitamins and protein. If you feel excessively exhausted, a weekly liver dose is likely the energy enhancement you require!

While it might feel intimidating, making a tasteful and nourishing meal using liver is relatively easy.

Some of our denoted include pan-searing liver with onions and potatoes, currying beef liver into an Indian-inspired dish, making it into a paste, or scarping it up to make meatballs (which also hides the taste for those who find it less exciting). If eating liver is not your thing, you must try it in supplement form! We recommend Vital Proteins Beef Liver Supplements.

Berries of all kinds

Carbohydrates are commonly the body’s most preferred fuel source, and selecting the correct type of carbohydrate is significant for not just energy but nourished energy. Bries are one of our favorite needs to include in our diet for healthy energy levels.

Our appreciated berries encompass blueberries, blackberries, strawberries, cherries, raspberries, and cranberries. Pitch them in a captivator, add them to a salad regularly, or eat them by the handful (or two or three!).

Wild-caught Fish

Whether you fish them out or go to the market, wild-caught fish is full of top-tier nutrients and is one of the best energy-boosting foods you can eat. Packed with healthy omega-3s and lean protein necessary for consistent energy, there couldn’t be a better food to include.

Enjoying fish also helps with tissue repair and muscle development. It is rich in protein and amino acids, which makes it an excellent option for athletes, growing kids, and older adults. Are you looking for examples of healthy fish? Some of our favorite foods include wild-caught fish like salmon, trout, bass, or Alaskan pollock.

If you are not a fan of fish's flavor but are still looking to get all of its advantages, a balanced fish oil supplement might be the way to go. We recommend you try Nordic Natural's Balanced Omega Supplement.

Although many culprits can be behind low energy, energy-boosting foods and supplements can be a great way to beat fatigue and feel energized. By optimizing your diet and making appropriate lifestyle changes like regular exercise, stress management, self-care, and getting outside, you can rest assured that you’ll feel energized in no time!

Could you use some more support? Our Nutritional Therapy Practitioners are here for you! Schedule a session to receive individualized support to help you reach your energy goals.