Tips for THE WIFE: Optimising Your Energy Levels

It’s 3pm in the afternoon, your tummy is rumbling and all you can think about is how nice it would be to have a nap right now….. sound familiar? If so, you’re not alone. Most of us hit that mid afternoon wall and instinctively reach for a cup of tea, coffee, biscuits or chocolate bar to perk us up and give us the energy we need to get through the rest of the day. Zoe Copsey, our resident nutritionist, is back with solutions on keep your energy levels up and just in time for the holidays! -Taryn Cox for THE WIFE.

 Although there are many reasons why your energy levels might be low, a good place to start is by balancing your blood sugar levels. The body is always trying to keep the amount of sugar circulating in our blood at any given time within a ‘normal’ range. Depending on the types of foods we eat this can fluctuate outside of this range. Carbohydrates are broken down into single glucose molecules in the body and are absorbed into the blood stream, which causes a hormone called insulin to be released. Insulin allows the sugar in the blood to enter the cells of the body to be used for energy, whilst any excess gets converted into fat and stored. The drop in insulin is what makes us hungry again and this is when our energy levels tend to be low. Here are a few top tips to help you beat that 3pm crash…..

• Eat smaller more frequent meals i.e. 3 small meals and 2 reasonable sized snacks. Large meals are more likely to make us store fat and crash insulin levels causing us to crave more food again.
• AVOID sugar – although most of us use it as a perk-me-up to give us energy, it only does this for a very short time and then has the opposite effect, making us tired and crave food again.
• Always opt for wholemeal and wholegrain versions of foods. When foods are refined our bodies are able to break them down into glucose at a faster rate and therefore have the same effect as eating a chocolate bar.
• Always eat some lean protein (e.g. beans, lentils, eggs, hummus, chicken, fish, turkey etc) with each meal and snack. Protein helps to slow the release of glucose into the blood stream by increasing transit time of food in the stomach.
• Include as much fresh fruit and veg as possible – these are full of fibre, which also help to slow the release of glucose into the blood, avoiding insulin and energy fluctuations.
• Rather than coffee opt for green tea at 3pm. Coffee acts as a stimulant, you have a short-lived burst of energy followed by a slump – it’s never worth it!

There can be many reasons for energy slumps and therefore if symptoms persist then one should seek advice from a doctor or nutritionist. Remember – your body cannot run on no gas nor can it run on the wrong fuel! Make sure you’re eating the right foods at the right times to meet your energy demands. – Zoe Copsey for THE WIFE.

To inquire about Lomax and or Zoe’s nutrition services you may contact her below: