How Does Nutrition Affect Your Energy Levels?

Feeling occasionally tired is normal and you might even notice dips and highs at different times of your cycle especially the week before your period is set to begin. This is fairly common due to the dip in estrogen levels and increases in progesterone.

NHS research on the top medical reasons for being tired found that feeling tired at times is normal and could mostly be relieved by sleep and rest.

However, a prolonged feeling of tiredness or fatigue can be an indication of a bigger underlying problem.

Just like any other moving or functioning object, your body needs clean fuel to function at its best potential. The fuel that your body uses comes directly from the food and drinks that you consume on a day-to-day basis.

Without a continuous input of macros or nutrients and sufficient calories, needed to perform both mental and physical activities, your body can move into a state of lethargy or low energy.

Keep in mind, that if your body consumes more energy than your calorie intake, it can lead to fatigue. This is also true for overeating.

I you are going through menopause, it is specifically important to take measures to avoid weight gain.

How your body uses macronutrients for energy.

The 3 main types of nutrients (also known as macronutrients) used for energy are - carbohydrates, fats & protein.

Carbohydrates are the easiest macronutrient to break down and therefore they are the first to be used to create energy.

The simpler the carbohydrate (sugar) the faster the less energy the body will require to break it down, and thus although they might give you a quick release of energy it also gets depleted faster.  

Proteins and fats take more energy to break down and will generally give you a feeling of fullness for longer as well as a steady source of energy.

Always make sure you are consuming enough protein.

Some of the most effective vitamins for boosting energy levels are given below:

• Vitamin D - A study in 2013 showed that people with low vitamin D levels had improved muscle efficiency after they received treatment for vitamin deficiency. (check out our article on the importance of  Vitamin D on female hormones)
• Vitamin B12 - A study in 2016 showed that a lack of B vitamins, specifically vitamin B12, can lead to fatigue or anemia which ends up in a low energy level
• Iron - Iron deficiency can lead to fatigue and lack of energy. A study in 2012 with the help of a group of menstruating women having unexplained fatigue showed that iron supplementation for 12 weeks showed a 47.7% decrease in fatigue.
• Vitamin C - Also known as the powerhouse of vitamins, there are many research studies that directly link vitamin C intake to increased energy levels.

Best foods for energy

Now that we have shown you the various nutrients and vitamins that can help you stay energized, here are the best foods you can choose from along with their nutritional chart in the end.

1. Oranges
2. Avocados
3. Broccoli
4. Eggs
5. Spinach
6. Greek yogurt
7. Bananas
8. Sweet potatoes
9. Whole grains (oatmeal)
10. Quinoa
11. Salmon
12. Seeds (chia, pumpkin)
13. Soybeans
14. Chicken (breast)
15. Berries (Blueberries, blackberries, strawberries)
16. Dark Chocolate

What diet gives the most energy?

Dieting is a short-term strategy that is only effective if it is followed continuously.

It is therefore important to know that the best way to eat to keep up your energy levels is to follow a healthy and balanced diet containing the food items mentioned in the previous chart.

Keep in mind to fuel yourself with the right nutrients that support each phase of the menstrual cycle to get the best efforts.

furthermore, it is also important to follow healthy eating habits when dining out.

What is healthy and balanced nutrition?

It is simply referred to as eating a wide variety of foods in the right proportions. Remember there are no bad foods, it’s the quantity you consume, that can impact your health.

I.e. If your diet is made up of all processed foods, you will be deficient in key minerals and vitamins. However, eating a burger and some chips occasionally is fine.

Why do I feel tired after eating a big lunch?

In a research study done by TIME, Dr. Tomonori Kishino, a professor of health science at Japan's Kyorin University explains that the blood that flows into our small intestine to fuel digestion dramatically increases after a person eats more than required.

This increase in blood flow to the gut induces a drop in blood flow to the brain thereby causing a sense of fatigue or sleep. This state is also known as postprandial somnolence or food coma.

It is important to keep in mind that the time at which you have your food can also impact your energy levels.

If you eat all of your calories in one meal, it could result in a food coma. Spacing out your meals (3-5 smaller meals a day) can help regulate the release of energy.

Foods that drain your energy

It is worth noting, that while food in the right quantity at the right time can help stay healthy, some foods can drain you of your energy.

Those foods that can drain your energy are:

1. White Bread, White Pasta, and White Rice
2. Cereals, yogurt, and other food items with added sugar
3. Alcohol
4. Fried food
5. Processed foods
6. Energy drinks or sodas

Lifestyle tips to increase the impact of nutrition on your energy levels

Now that you are on the right path to choosing the right ingredients that can boost your energy levels, incorporate these simple lifestyle tips as well to maximize their benefits

1. Eat small and frequent meals :
   It is mostly recommended to have more meals throughout the day in small quantities. This lifestyle action can reduce your perception of fatigue.
   This is because your brain, which has few energy reserves on its own, needs a steady supply of nutrients to work efficiently.
   
2. Eat a healthy breakfast with protein-rich foods :
   Eating a healthy breakfast high in protein and nutrients can boost your energy levels and restore your glycogen levels so that it is ready to keep your metabolism up for the day.
   Research shows that with a higher intake of energy, people who consume a healthy breakfast tend to be more physically active in the morning than those who don’t eat until later in the day.
   
3. Don't forget your Vitamins :
   As mentioned before (What nutrients give you energy), Vitamins D, C, B12, and Iron are necessary daily to keep your energy levels high.
   While most of these requirements can be covered with the help of multivitamin supplements, Healthy and balanced nutrition will cover this requirement easily.  
   
4. Drink enough water :
   The recommended water intake required for an adult woman by the WHO guidelines is about 11.5 cups (2.7 liters) of fluids a day.
   
5. Limit Alcohol :
   As mentioned in the previous section, alcohol can drain your energy. That being said, you can have it moderately preferably, a glass or two along with your dinner.
   The recommended upper limit dosage of alcohol a day is 2 glasses.
   
6. Eat dinner early :
   One of the major reasons for lack of energy is lack of proper sleep. Nutrition plays a huge role in your sleep quality as well.
   Research shows that having your dinner at least 3 hours before your sleep time is ideal, so that your energy levels go down by that time, fueling a better and more comfortable sleeping pattern.

Nutrition plays a vital role in how you feel on a day-to-day basis. Eating well is sometimes easier said than done, especially with life’s everyday demands, but the power of good nutrition should not be underestimated.

Remember, when it comes to food, quality matters just as much as quantity. Make sure what you are eating is healthy and will nourish your body. A healthy nutrition plan, regular exercise, and certain lifestyle changes will help you maximize your body's full potential and help you feel energetic throughout the day.

Sample nutrition plan for energy

Here is a sample daily general nutrition plan to start with, which can help increase your energy levels throughout the day.

Resources

PMCID (2015) - Processed Food Contributions to Energy and Nutrient Intake - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690055/

PMCID (2016)- The macronutrients, appetite and energy intake - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960974/

Everyday Health: A Diet for Better Energy - https://www.everydayhealth.com/diet-nutrition/101/benefits-of-healthy-eating/eating-for-energy.aspx

Comfort Keepers: The Relationship Between Diet and Fatigue - https://www.comfortkeepers.com/articles/info-center/seniors-and-nutrition/the-relationship-between-diet-and-fatigue

Medical news today - The best vitamins and supplements for energy - https://www.medicalnewstoday.com/articles/326756

Harvard - The Nutrition Source Vitamin C - https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

Sunshine Hospitals - Is a Healthy Diet Better Than Dieting? What Is The Difference? - https://www.sunshinehospitals.com/is-healthy-diet-better-than-dieting-what-is-the-difference/

Harvard Health - Eating to boost energy - https://www.health.harvard.edu/healthbeat/eating-to-boost-energy

BBC Good food - How to eat for more energy https://www.bbcgoodfood.com/howto/guide/how-eat-more-energy-0