Keep your energy up all day
Super-mom and Woolies Dietician, Cindy Chin, shares some quick and easy ways to keep your energy up all day.
We’ve all been there. Struggling to focus during your after-lunch meeting, constantly feeling too exhausted to socialise or enjoy your hobbies, or falling asleep while reading your children a bedtime story (even though you still have so many things to get to). A lack of energy isn’t only about physical fatigue, but it affects mental alertness, concentration and mood, and it can seriously reduce one’s capacity to cope with stress.
Let’s have a look at what we need to consider in order to keep our energy levels up all day. First, it’s important to understand that energy levels are affected by a number of factors:
The quality of your food choices
In general, refined starchy or sugary carbohydrate foods are easily digested and rapidly absorbed into the bloodstream to provide a quick rise in blood sugar levels. This can be useful when you need immediate energy, but not great when you need stamina to get through a busy day, as blood sugar levels tend to fall rapidly too. Lower blood sugar levels associated with what we know as “the crash” can result in fatigue, sleepiness and poor concentration – and as we know from experience, that’s the last thing we need as parents.
High fibre whole grains and less refined carbs tend to be digested more slowly, producing a steadier rise and more sustained blood sugar response, and providing more sustained energy. Protein-rich foods combined with small amounts of good fats tend to take longer to digest and can also help you feel fuller for longer.
Meal portions matter
Stay hydrated
Don’t underestimate the impact of good hydration on your energy levels. Water is the main component of blood, and is needed to transport nutrients to our cells and to remove waste.
As a broad guide, aim to drink 6 to 8 cups of water a day, but adjust your water needs according to factors like your activity levels, body size, and climate.
Limit caffeine consumption
Time your meals and snacks
Sleep, glorious sleep
Whether your sleeping patterns have had to change to match that of your infant, or if you’re only managing to sleep a couple of hours a night, remember that the quality and quantity of your sleep will have an obvious impact on your energy levels. Also consider the effect of alcohol, caffeine, blue light from computer devices, and exercising late in the evening, on your sleep quality.
It may not be easy to get it all right all the time, but we always have room to try to look after ourselves a little better. Burn-out is real, and exhaustion is almost inevitable as a parent, especially when you’re also juggling your career, relationships and the many stresses that pop up in between.
First prize would be to develop a healthy, regular eating pattern that contains a sensible balance of whole grains, vegetables and fruit, unsaturated fats, fish, lean meats and dairy. This will go a long way in supporting optimal energy levels all day – and in the long run, that means a more balanced and manageable lifestyle for you as a busy parent. If your energy levels are unusually low, however, be sure to consult with your doctor to make sure there aren’t any underlying medical causes at play.
Need some inspiration for delicious, balanced meals? Have a look at these delicious breakfasts, snacks, drinks and salads:
BREAKFASTS
DRINKS
SNACKS
Dips for raw baby veg/ wholegrain crackers from Taste.co.za
SALAD RECIPES
From Taste.co.za:
FLAKED HOT-SMOKED TROUT, AVOCADO AND SALAD
WARM LENTIL SALAD WITH COUSCOUS AND VEGETABLES
SUMMER TOMATO, BEETROOT AND LEMONY RICOTTA SALAD
The views, thoughts and opinions expressed in this article/post are those of the author and do not necessarily reflect the official policy or position of Woolworths or any of its affiliates, directors, officers, employees and/or advisers.