Everyone has days where they feel tired and unmotivated, but if you find yourself feeling tired nearly every day and need copious amounts of caffeine to get you going, chances are there may be something you're doing (or not doing) that is zapping your energy. Over the next few posts, we will explore some of the things that may be making you feel less than your best and how you can change your routine to feel refreshed and energized through out your day.
Energy zapper #1: Simple Sugar
You are probably familiar with the "sugar high" that is obtained after eating simple sugars (think pastries, candy, etc) followed by the subsequent "crash". This is because consuming simple sugars and foods with a high glycemic index leads to a rapid spike in insulin followed by a subsequent "crash". Say you eat a cupcake. You get a sudden blast of sugar into your blood stream and it must be moved somewhere, it can't just hang out there or it will cause damage. This is where insulin comes in. It grabs the sugars and transports them to your muscles. Insulin usually gets a little over zealous though, and takes your blood sugar down to a low level - sometimes even lower than it was BEFORE you ate. This accounts for the "crash" feeling you get after the initial high. Besides avoiding the obvious high-sugar foods like pastries and candies, watch out for "hidden" sugar in seemingly healthy foods like flavored yogurt and energy bars. Look for items with 5g of sugar or fewer.
Energy zapper #2: not eating frequently enough
Eating every 3-4 hours (or 5-6 times a day) helps maintain stable blood sugar and ensures you have enough energy through out your day. That being said, eating frequently does not mean eat whatever you want - portion control is key. Of course, the amount of nutrients and total calories that are needed varies greatly from person to person depending on age, gender, and activity level, but aim for a combination of protein, complex carbs, and good fats to keep you satisfied. The info graphic below shows some very simple examples.
Energy zapper #3: Too much caffeine
This seems counter intuitive at first because caffeine is a stimulant that can enhance your mental and physical performance. But like other stimulants, it is a drug that your body builds a tolerance to. This requires you to continually up your dose to feel the same effects. The added caffeine puts stress on your adrenal glands and can actually make you more tired. Consider taking a 2-3 day caffeine hiatus every month or so to reset your caffeine tolerance.
Next week we will be discussing posture and how it affects your digestion, breath, and energy level. Stay Tuned!