Feeling Sluggish?
Kayla Castle • August 18, 2021
Are you feeling tired? Muscle weakness or sore and aching muscles? Moody? Poor concentration? Overall sluggish? Fatigue can have a big impact on your daily day-to-day and life. Unfortunately, fatigue increases with aging (chronic low-grade inflammation). Fatigue is strongly associated with poor physical performance, negatively associated with the increased disability, mortality and hospitalizations.
Check out the foods below that combat fatigue and boost energy!
• Reach for those omega-3’s, known to improve concentration and energy levels. Fatty fish, ground flaxseed meal, chia seeds, walnuts and avocados are rich in omega-3’s.
• Hydrate with herbal teas and water. Skip sugar-laden drinks as they are energy zappers
• Have a protein with each meal and snack. Nuts, string cheese, lean cuts of meat, fish, tofu and beans are all great sources.
• Eat every 3-4 hours and don’t skip meals. Avoid big meals which can lead to that dread 3 pm slump.
• Magnesium helps the body convert food into energy. Reach for nuts, especially almonds, hazelnuts and cashews, all rich in magnesium.
• Caffeine can be used in moderation to improve energy however it should not be your go-to. Coffee is a temporary fix, not a long-term solution. Instead, focus on creating a nutrient-dense sustainable diet that keeps blood sugar levels balanced and increase energy!
Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. Feb 2022.
Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion. Let’s break down the top things to look out for on a nutrition label:
You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.
"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke
