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Why we are tired all day and what to eat to get some energy

Do you also walk around all day with a feeling of fatigue that weighs on you?

A dietitian explains why this happens, how to fix it, and also offers 4 foods that will boost your energy in difficult moments.

Tags

• tiredness

• energy

• Sweet potatoes

• Bananas

• blood tests

Walla!

health

Sunday, 09 May 2021, 00:01

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stop it already.

Chandler Bing falls asleep in office (Photo: Giphy)

Everyone is familiar with this picture - the alarm clock rings and the automatic response is to turn on a snooze, put the blanket on your face, and hope for some more sleep.

This usually does not happen, and we get up tired for another day of chores.

Most of us have days like this with lower energy, fatigue, exhaustion and lack of concentration that affect our entire conduct, but sometimes it happens too often, disrupting proper conduct, and also health.

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To the full article

If you feel that you are more tired than usual, there are some things you should find out:

1. When did you last do blood tests?

Many people do not take care to perform periodic blood tests, and therefore may suffer from nutritional deficiencies due to an unbalanced diet or absorption problems.

The nutritional deficiencies that mainly affect our energy levels are iron deficiency, vitamin B12 and folic acid.

Deficiency in any of these three can lead to a state of anemia that manifests itself in fatigue, difficulty concentrating, and decreased cognitive function.

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To avoid this, it is recommended to consume animal products - meat, poultry and fish (which are rich in iron and B12), and foods rich in folic acid such as leafy vegetables, whole grains and legumes.

Treat yourself to some iron.

Green salad (Photo: Walla !, Matan Chopin)

2. Do you make sure to drink?

Many people are unaware of this, but insufficient drinking of water, increases the feeling of fatigue. Now, on hot summer days, many of us are in the air conditioner most of the day, forgetting to drink. 60 percent of our body weight is fluid. All of our cellular activity, including energy-generating activity, requires a sufficient amount of fluid. Once you do not drink enough the body experiences dehydration, all brain functions go down, and the feeling of fatigue intensifies.

You should aim for a daily intake of 30 ml per kilogram of body weight (on average 8-12 glasses per day). To meet this goal, you should drink even when you do not feel thirsty, and walk around with a bottle regularly. You can also use various apps that raise awareness throughout the day.

3. Do you usually eat pasta for lunch?

Often a feeling of fatigue arises due to a drop in blood sugar levels, and this can happen if there is an unbalanced distribution of the amount of carbohydrates in meals.

In many cases due to a large fast between meals, or alternatively carbohydrate-rich meals, there may be a state of sugar drop.

In that case, we will feel tired and look for something sweet that will help us convey these moments, and the reason this happens is simply an imbalance in sugar levels.

How delicious, that's how it will drop you in the afternoon.

Pasta (Photo: Giphy)

To prevent this phenomenon you should make sure to eat balanced meals that contain proteins, vegetables, and carbohydrates.

This combination will cause a slow breakdown of the food and prevent high fluctuations in sugar levels.

In addition, preferring whole grains over simple carbohydrates will also help in a slower breakdown of food.

4. Do you maintain a healthy lifestyle and a healthy weight?

There is a direct link between being overweight and overweight. Most overweight people will testify that during periods when they were at a normal weight, their energy levels were higher. The problem is that a kind of circle is created because fatigue encourages a sedentary lifestyle, watching a lot of TV, working in front of a computer, less walking and physical activity, thus creating a circle that perpetuates the phenomenon.

5. When do you go to bed?

Many people are tired because "surprisingly" they do not sleep enough or do not sleep at the right hours. Our body needs 7-8 hours of sleep to function optimally. In addition, it is of great importance that these hours be in sequence and between 22: 00-7: 00. During these hours sleep is the deepest, and the one that will give us the highest energy.

6. Do you make sure to eat balanced?

The type and amount of food we eat significantly affects our alertness levels throughout the day.

There are certain foods that can help increase our energy and concentration throughout the day.

5 foods that will increase your alertness and energy levels

Bananas

: Bananas are rich in potassium, vitamin B6, and carbohydrates that are all needed to maintain high energy levels.

It is not just athletes who eat bananas before physical exertion.

Salmon

: Oily sea fish contain high levels of omega 3, B vitamins and protein.

Omega 3 is a fatty acid that helps reduce inflammatory processes in the body, which often cause excessive fatigue.

There are studies that have shown that taking an omega-3 supplement has been able to significantly reduce fatigue.

Like we needed another reason to eat eggs.

Hard-boiled egg (Photo: ShutterStock)

Sweet potatoes

: Sweet potatoes are high in carbohydrates, but compared to potatoes they also include dietary fiber, vitamin A and magnesium.

Magnesium is a mineral that is necessary in the process of breaking down food and producing energy.

Eggs

: Eggs rich in protein and specifically in an amino acid called leucine.

Leucine is known for its ability to generate energy by encouraging the entry of sugars into cells, encouraging energy production within the cell and increasing the breakdown of fat for energy production, in addition to eggs rich in vitamin B which are important vitamins in the food breakdown process for energy production.

Apples

: are a source of carbohydrates and fiber.

An average apple contains about 4 grams of dietary fiber and therefore helps in a relatively slow release of energy.

In addition, apples have a high amount of antioxidants that help reduce inflammatory processes in the body.

Sigalit Paz is a clinical dietitian and director of the "I am allowed" center - clinical dietitians for personal guidance, proper nutrition and weight balance

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