To maintain an even level of energy that will carry you through the day, you want to minimize spikes and crashes in your energy level. The key is to make sure your nutritional intake supports a sustained flow of energy by limiting fluctuation in blood sugar level. An even blood sugar level can also help you improve your focus and concentration, as well as prevent mood swings caused by hypoglycemia.
5 tips to support your energy flow
- Eat meals with a low glycemic load to prevent digested sugar from rushing into your blood stream too rapidly, causing massive fluctuation in insulin and blood sugar level – combine whole grains (lower your intake of wheat and increase other grains such as brown rice, quinoa and millet) and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.
- Eat foods rich in B vitamins, such as whole grains and nutritional yeast. B vitamins are essential in the body’s energy production process. If you take a B-complex supplement, do so in the morning to help boost your daytime energy.
- Eat just the right amount and type of protein for your body – keep a food journal to see how much protein works best for you. Some people need animal foods to function optimally; some can do great with carefully combined plant proteins.
- Stay hydrated – dehydration often causes fatigue and headache. Drink before you feel thirsty.
- Avoid sugar and caffeine, which worsen blood sugar fluctuation. To wean off coffee, try beverages that are lower in caffeine content: black tea, green tea, white tea, and Roobios – a non-caffeinated herbal tea that resembles the body of black tea. If you must sweeten your beverage, try 1/2 to 1 teaspoon of tupelo honey. Tupelo honey has a low glycemic index.
What can you do?
Tune into the kind of food that works well with your body to help boost your energy. Keep a food journal and observe the type of food you eat, your energy level 30 minutes after eating, and your energy level 2 hours after eating. Are there some foods that give you more energy for a longer period of time than others?