It seems like everyone is tired and sick right now. I can’t tell if I’m just worn out or if my body is trying to fight off a cold, cough, or some other crud. What and how you eat can affect your energy level throughout the day. If you are also feeling groggy, maybe these tips will help us to get some spring back into our step.
Skipping meals, especially breakfast
Going for long periods without eating causes your blood sugar level to drop, your metabolism to slow, and your muscles and brain to go into the tired and “hangry” mode. Try eating something every three to five hours to give your body a steady supply of fuel.
Not eating enough fruit and vegetables
Fatigue is an early sign of vitamin C deficiency. Vitamin C is found in citrus fruits, tomatoes, broccoli, cabbage, salad greens, strawberries, sweet potatoes, and watermelon. People who have a fever, inflammation, diarrhea, or hyperthyroidism will need more vitamin C. Smokers and women on birth control also need extra vitamin C.
Not eating enough fish, shellfish, lean meats, beans, or greens
About 9% of all females between the ages of 12 and 49 have iron deficiency anemia. If you are a vegetarian or do not care for the taste of meat, iron is also found in some vegetables, including broccoli, asparagus, Brussels sprouts, potatoes, and peas. Dried fruits and iron-fortified whole grains such as cereals and bread also contain some iron. Other symptoms of iron deficiency anemia include weakness, pale skin, shortness of breath, dizziness, tongue swelling or soreness, cold hand and feet, fast or irregular heartbeat, brittle nails, and headaches.
Not drinking enough water
Dehydration can make you feel sluggish; it can also cause headaches, muscle cramps, irritability, dizziness, rapid heartbeat, and rapid breathing. Consider that water makes up 60% of your body and is necessary to regulate body temperature, lubricating the joints, flushing out waste products, carrying nutrients and oxygen to the cells, protecting organs and tissues, and dissolving nutrients to make them accessible to the body. Most people need between 6 and 12 cups of water daily.