Eat and drink to boost your energy levels

All nutrients have a role to play in energy production, so it is essential to get plenty of variety in your diet, having as a vast range of fresh produce as you can.

Eat

Some of the nutrients that are particularly essential for maintaining energy levels during the day are vitamins, mainly vitamins of the B complex.

• Vitamin H, biotin or B7, found in egg yolk, fish, and nuts.
• B9, folic acid, found in pulses and asparagus.
• B1, thiamine, in sunflower seeds and lentils.
• B2, riboflavin, in soybeans, spinach, and yoghurt.
• B6 in poultry, red meat, bananas, and wholegrain cereals.

If you spend too much time indoors, you may have low levels of vitamin D. This may result as fatigue as energy production in your body´s cells is less efficient. 

But these vitamins are not the only key nutrients for energy production. If you are always tired, there is a chance you may be deficient in iron, the mineral responsible for ferrying oxygen around the body and supplying energy. 

The iron found in meat and offal is the easiest to take in. Vegetarians can get enough iron from plant foods, but the iron they provide is more difficult for the body to absorb. As a not meat eater, you will get iron from eggs, bread, beans, pulses, leafy green vegetables, and seeds. Avoid drinking tea or coffee with a meal because they contain substances that block iron absorption. The body needs vitamin C to absorb iron, so plenty of fresh fruit and vegetables are important.

Eating too late at night, when the digestive system is less efficient can leave you feeling sluggish. 6 pm should be the cut off point for a large meal, although meal timings are highly individual and a lot depends on your usual bedtime, so experiment with what works. 

Drink

Dehydration can cause fatigue, so make sure you are consuming two liters of fluids a day. These can also come from soups and other high water content foods, as well as water and other drinks.

We should be all sensible enough to know that a hangover can really take the toll of us the next day, but even a couple of glasses of an alcoholic drink in the evening can affect our energy levels the following day. Studies have proven that alcohol adversely affects sleep quality. Few people realize that a glass or two of wine in the evening can be as detrimental to a good night´s sleep as a double expresso.

Have days off alcohol altogether and do not drink more than the recommended units a week.

The body responds to alcohol by secreting a molecule that promotes sleepiness, so you might drop off earlier after an evening drink. But its levels are prone to a steep down during the night which leads to interrupted sleep. Even if you sleep 7-8 hours, the quality of your REM sleep is lower than usual and will seriously impact your energy levels the next day. It is suggested avoiding alcohol at least 4 hours before bedtime to prevent interrupted sleep.

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