According to a recent Gallup poll, twenty percent of U.S. adults get just five hours of sleep, or less, every night. Experts agree that getting enough sleep is essential for waking up feeling energized the next day. However, there are also certain foods that can boost your energy levels if you find yourself needing a pick-me-up. Nutritionists recommend four types of foods that are key to increasing energy levels.
The first type of food recommended by experts for boosting energy is complex carbohydrates. Simple carbohydrates, such as white bread, can cause spikes in blood sugar levels that lead to crashes, resulting in fatigue, irritability, and changes in mood. In contrast, complex carbohydrates are digested more slowly, leading to a slower release of glucose into the bloodstream. Foods like whole wheat bread, sweet potatoes, oatmeal, pumpkin seeds, apples, and chickpeas are all examples of complex carbohydrates that can help you feel energized throughout the day.
Another group of foods that can help boost energy levels are fiber-rich foods. A study showed that most Americans are not getting enough fiber in their diets. Eating foods high in fiber can be a great hack for increasing energy levels, according to experts. Foods such as berries, quinoa, prunes, and leafy greens like spinach are all rich in fiber and can help provide sustained energy throughout the day. Incorporating these foods into your meals can be as simple as adding berries and prunes to a smoothie or enjoying a leafy green salad with quinoa.
Heart-healthy fats are also recommended by nutritionists as a way to boost energy. Foods high in Omega-3 fatty acids, such as fatty fish like salmon and sardines, support brain health and can boost mood while reducing levels of depression. Unsaturated fats found in foods like avocados, tofu, olives, dark chocolate, and salmon can help reduce inflammation and blood pressure, which are important for brain health. These fats can help keep energy levels up and improve overall productivity.
Staying hydrated is another key factor in maintaining energy levels. Feeling dehydrated can affect mood and cause sluggishness, while getting enough water throughout the day can help keep muscles energized. The Centers for Disease Control and Prevention recommend staying hydrated to maintain energy levels. While the exact amount of water needed varies depending on factors like physical activity, reaching for a glass of water when feeling tired can provide a quick boost of energy. Drinking enough water is a simple but often overlooked way to increase energy levels and improve overall well-being.
