Who doesn't wish for more energy at least a few dozen times a day? Of course, you know that a good night's sleep, regular exercise, and effective stress management can give you a much-needed boost. But to further figure out why you're slumping, you need to pinpoint the energy-sucks in your diet. (Hint: Those low-carb meals aren't doing you any favors.) "Our bodies rely on the energy and nutrients we get from food, so what you eat -- and how and when you eat it -- can either drain you or sustain you," says Jennifer Sacheck, PhD, associate professor of nutrition at the Friedman School of Nutrition Science and Policy at Tufts University. These fuss-free nutrition tweaks will give you more oomph every day.
1. You Go Long Stretches Without Eating
Food Fix: Snack early, snack often.
Every time you go more than two hours or so without eating, your blood sugar drops -- and that's bad news for your energy. Here's why: Food supplies the body with glucose, a type of sugar carried in the bloodstream. Our cells use glucose to make the body's prime energy transporter, adenosine triphosphate (ATP). Your brain needs it. Your muscles need it. Every cell in your body needs it. But when blood sugar drops, your cells don't have the raw materials to make ATP. And then? Everything starts to slow down. You get tired, hungry, irritable and unfocused. Grab a bite every two to four hours to keep blood sugar steady. Nosh on something within an hour of waking -- that's when blood sugar is lowest.
2. Your Breakfast Is Too "White Bread"
Food Fix: Think soluble fiber.
Energy, thine enemy is a sugary breakfast: pancakes, white toast, muffins and the like. Instead, start your day with soluble fiber (found in oatmeal, barley and nuts). "It dissolves in the intestinal tract and creates a filter that slows the absorption of sugars and fats," explains David Katz, M.D., founder of the Yale Prevention Research Center and author of Disease Proof. In fact, research shows that choosing a breakfast with either soluble fiber or insoluble fiber -- the kind in whole-grain breads and waffles -- actually protects against blood sugar spikes and crashes later in the day. A smart start: cereals with at least 5 grams of fiber a serving and whole-grain breads with 2 grams per slice.
3. You're Eating The Wrong Veggies
Food Fix: Get more broccoli and kale.
There's no such thing as a "wrong" vegetable, but for the most gusto, pick cruciferous ones, like broccoli, cabbage, Brussels sprouts, cauliflower and kale. These produce rock stars contain isothiocyanates, compounds that activate a protein called Nrf2, which in turn generates mitochondria, the part of cells responsible for converting glucose into ATP. "The more mitochondria you have, the better your muscles work and the less fatigued you'll be," explains Mladen Golubic, M.D., medical director of the Center for Lifestyle Medicine at the Cleveland Clinic's Wellness Institute. Toss broccoli into stir-fry; mix shredded cabbage with vinegar; or season cauliflower with turmeric, cloves cardamom, coriander and cinnamon.
4. You Avoid Red Meat
Food Fix: Beef up on iron-rich foods.
Do you eat mostly vegetarian? Is your period heavy or long? Are you a coffee or tea fiend? If you answered yes to any of these, you may need more iron, key for strength and stamina. About 12 percent of women ages 20 to 49 may be iron-deficient. "If you're deficient, you could eat the best diet and still be exhausted," says Meridan Zerner, RD, a sports dietitian at Cooper Aerobics in Dallas. Women need about 18 milligrams daily until 51, and 8 milligrams after that. Beef is the best source of heme iron, the form most easily used by the body; a 3-ounce serving has 3 milligrams. You can get nonheme iron from plant sources, like kidney beans (5 milligrams in 1 cup) and spinach (3 milligrams in a half cup cooked). To help your body absorb nonheme iron, eat vitamin C-rich foods (orange juice, berries, tomatoes) and avoid coffee and tea an hour after eating as tannic acids can block iron absorption.
5. You've Cut One Too Many Carbs
Food Fix: Hello, whole-wheat pasta and potatoes!
"Our bodies run on carbohydrates," says Zerner. "It's too bad they've gotten a bad rap." In a Tufts University study, women on a carbs-restricted diet did worse on memory-based tasks compared with women who cut calories but not carbs. And when the low-carb group introduced them back into their diet, their cognitive skills leveled out. Carbs help your body burn fat without depleting muscle stores for energy. The ideal diet is 50 to 55 percent complex carbohydrates, 20 to 25 percent protein and 25 percent fat. Complex carbs provide energy as they're digested, while protein and fat, along with fiber, slow the digestion process so the boost lasts a good long time. "Think about getting a mix of high-quality protein, carbohydrates and fat from whole, unprocessed foods over the course of any given day," says Dr. Katz. "That's really all we need."
"5 Ways Your Healthy Diet is Making You Tired" originally appeared on Health.com
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A 2003 study in <a href="http://aje.oxfordjournals.org/content/158/1/85.full">the <em>American Journal of Epidemiology</em> </a>showed that people who skip breakfast are 4.5 times more likely to be obese than those who take a morning meal. The study, which included 499 people whose diets were tracked over a year-long period, also showed that <a href="http://aje.oxfordjournals.org/content/158/1/85.full">eating out for dinner and breakfast</a> are linked with obesity risk.
...Are All-Around Healthier
A study presented in 2003 at the American Heart Association's annual conference showed that not only are breakfast-eaters less likely to be obese, they're also more likely to <a href="http://news.bbc.co.uk/2/hi/health/2824987.stm">have good blood sugar levels</a> and less likely to be hungry later on in the day, BBC News reported. "Our results suggest that breakfast may really be the <a href="http://news.bbc.co.uk/2/hi/health/2824987.stm">most important meal of the day</a>," study researcher Dr. Mark Pereira, of Harvard Medical School at the time, told BBC News. "It appears that breakfast may play an important role in reducing the risk of Type 2 diabetes and cardiovascular disease."
...Feel More Energized
Eating a breakfast that's high in fiber and carbohydrates could help you feel less tired throughout the day, according to a 1999 study in <a href="http://www.colorado.edu/intphys/Class/IPHY3700_Greene/pdfs/atkins/Holt.pdf">the <em>International Journal of Food Sciences and Nutrition</em></a>. Researchers found that when people ate a high-fiber, low-carb breakfast, they <a href="http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy">had more energy</a> throughout the day compared with people who ate a high-fat breakfast, WebMD reported. <em><strong>CORRECTION:</strong> A previous version of this slideshow incorrectly stated that a high-fat, low-carb breakfast was associated with more energy. It has been fixed to say that a high-fiber, low-carb breakfast is associated with more energy.</em>
…Have Better Cholesterol Levels
A study in <a href="http://ajcn.nutrition.org/content/81/2/388.abstract?cited-by=yes&legid=ajcn;81/2/388">the <em>American Journal of Clinical Nutrition</em></a> showed that breakfast-skippers are more likely to have worse cholesterol levels and insulin sensitivity than breakfast-eaters. The study also showed that the breakfast-eaters consume about <a href="http://www.cbsnews.com/2100-500368_162-673419.html">100 fewer calories</a> a day, compared with people who skip their morning meal, CBS News reported.
Eating high-energy foods for breakfast could help to <a href="http://www.sciencedirect.com/science/article/pii/019700709190042K">boost short-term memory</a>, according to a study of 319 teens (between ages 13 and 20) in the <em>Journal of Adolescent Health</em>. Researchers also found that eating a high-calorie breakfast actually seemed to <em>hinder</em> concentration.
...Consume More Nutrients
People who rarely eat breakfast <a href="http://www.ncbi.nlm.nih.gov/pubmed/22125684">consume more fat and fewer nutrients</a> -- like calcium, potassium and fiber -- than regular breakfast-eaters and "often" breakfast-eaters, according to a 2011 study in the journal <em>Nutrition Research and Practice</em>.
…Have An Excuse To Eat Healthy Breakfast Foods
Breakfast-eaters have an excuse to consume healthy breakfast-time foods like oatmeal, eggs, grapefruit and coffee. Oatmeal has been shown in many studies to be <a href="http://www.eurekalert.org/pub_releases/2008-01/uok-ohc010808.php">good for cholesterol levels</a>, and research has also shown that it could help <a href="http://ase.tufts.edu/psychology/spacelab/pubs/MahoneyEtAl.pdf">improve children's memory</a> and attention skills when eaten for breakfast, compared with ready-to-eat cereals. Grapefruit is high in vitamins C and A, and has also been shown in a <em>Clinical Cancer Research</em> study this year to <a href="http://www.ivillage.com/grapefruit-juice-may-give-boost-cancer-treatment-study/4-a-478748">boost the beneficial effects of cancer drugs</a>, HealthDay reported. Eating eggs for breakfast has been linked to <a href="http://www.jacn.org/content/24/6/510.full">increased satiety </a><em>and</em> less food consumed later in the day, compared with eating bagels for breakfast, according to a 2005 study in the <em>Journal of the American College of Nutrition</em>. (The study was funded by the Egg Nutrition Center.) And coffee, of course, has been linked to a <a href="http://www.huffingtonpost.com/2011/10/31/coffee-health-benefits_n_1064577.html#slide=440649">whole host of health benefits</a>, from a decreased risk of depression to a lower risk of some cancers and Type 2 diabetes.
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Learn how to start the day with a healthy breakfast, the breakfast shake.