Tired of being tired?
Boost energy levels with the right food
04:45 AM May 22, 2012
Your nasi briyani lunch washed down with a glass of ice-cold teh tarik was a great pick-me-up after a morning's worth of dull office work. So why can't you stay awake during that 3pm meeting?
Chances are your afternoon slump has nothing to do with the boring meeting. For some people, the wrong food and bad eating habits may be the culprits, according to nutrition experts.
"Feeling lethargic especially after a meal is likely to be related to insulin and blood sugar response," explained Ms Fahma Sunarja, senior dietitian at Parkway Cancer Centre.
"A meal rich in refined carbohydrate may cause a quick rise in the blood sugar level. This is followed by a sudden drop in the blood sugar level that causes our body to feel tired."
Ms Sunarja added that meals that are high in fat also take a longer time to be digested, hence that "sluggish and heavy" feeling.
While that stimulating cup of caffeine may also provide a short burst of energy, it is often followed by an energy slump when blood sugar dips, according to Ms Mayura Mohta, a nutrition consultant and founder of Healthfriend, which conducts nutrition workshops.
Lethargy after eating the wrong food can be further aggravated if one has undiagnosed food intolerance or allergies that cause a "brain fog", said Ms Mohta. An example could be gluten allergy, soy allergy or even allergies to food additives like MSG, which affect neurochemicals (chemical transmitters in the brain), she added.
Thankfully there are ways to get around that post-lunch slump. Here are some eating tips to keep your energy levels in top form through the day.
1. Make it complex
Avoid refined and processed carbohydrates from white bread, white rice and bread, and opt for slow-releasing, complex versions such as whole grains, lentils and unpolished rice, which are loaded with fibre.
"They prevent a sugar rush and provide an even keel of consistent energy," said Ms Mohta. Another tip is to control your portion size - avoid having too much carbs in a go and remember to eat at regular time intervals.
2. A rainbow of colours
Include a variety of fruit and vegetables at every meal, advised Ms Sunarja. The most brightly coloured fruit and vegetables (think tomatoes, carrots, broccoli and oranges) are packed with a range of vitamins, minerals, antioxidants and phyto-nutrients that will ensure good bowel habits that keep you healthy and feeling "light", said Ms Sunarja.
3. You need protein
According to Ms Sunarja, protein foods can give you an energy boost, as they are believed to increase brain dopamine levels, and hence keep you alert.
She added that food rich in protein such as meat, poultry, fish, shellfish, eggs and dairy products are also a good source of vitamin B, which is an important nutrient in the energy metabolism of the body.
On average, an adult should consume about two to three servings of meat or other protein-rich alternatives such as lentils, beans and milk each day, according to the Health Promotion Board's Healthy Diet Pyramid.
4. Eat slowly and regularly
From the time you eat your first mouthful of food, your brain will need roughly 20 minutes to register satiety.
"If you're rushing through your meal, you would have eaten too much by the time the brain senses fullness, and hence feel sluggish," said Ms Sunarja.
Ms Mohta recommends eating smaller nutritious meals or snacks at short intervals of every two-and-a-half hours to keep energy levels constant.
5. Drink up
We're not talking about caffeinated drinks but good, old water or herbal teas. If you are dehydrated, the build up of toxins and sodium-potassium imbalance can lower productivity and cause sleepiness, said Ms Mohta.
6. Get enough iron
You need adequate iron, an essential nutrient to produce haemoglobin which transports oxygen to cells for energy production, said Ms Mohta. Iron-rich foods include red meat, organ meat, eggs, dark leafy vegetables and iron-fortifed cereals.
Women with heavy menstrual flow tend to have lower levels of iron, so be sure to get sufficient amounts of this nutrient.
Men need an average of 6mg of iron, while women of childbearing age require about 19mg of iron, according to the recommended dietary allowance for healthy Singapore adults. Eveline Gan
Sidebar: Fatigue Fighting Meal Plan - by nutritionist Mayura Mohta
BREAKFAST OPTIONS
- Oat porridge or muesli with fresh fruit and skimmed milk
- Whole-wheat pancakes or wholegrain toast/bagel with eggs
LUNCH OPTIONS
- Soup and sandwich/wrap
- Brown rice with vegetables and tofu/fish/chicken (not fried)
MID-AFT SNACK
- Fresh fruit and raw nuts/seeds
- Herbal tea and dried fruit and nuts or fruit and vegetable juice
DINNER OPTIONS
- Steamed/grilled fish/chicken with brown rice and some vegetables/salad
- Vegetable steam-fry and soup with noodles or any one-pot meal (eg: Stew with multigrain bread)
Sidebar #2: If you're tired all the time…
Chronic fatigue can occur if you have a chronic medical condition such as anaemia, said Dr See Hui Ti, senior consultant at Parkway Cancer Centre. It can also set in if you are not getting enough sleep over a long period of time. However, it usually gets better with proper rest, said Dr See.
However, if the tiredness is also associated with dizziness, fainting spells, shortness of breath and fever, get yourself checked by a doctor, advised Dr See.
Chances are your afternoon slump has nothing to do with the boring meeting. For some people, the wrong food and bad eating habits may be the culprits, according to nutrition experts.
"Feeling lethargic especially after a meal is likely to be related to insulin and blood sugar response," explained Ms Fahma Sunarja, senior dietitian at Parkway Cancer Centre.
"A meal rich in refined carbohydrate may cause a quick rise in the blood sugar level. This is followed by a sudden drop in the blood sugar level that causes our body to feel tired."
Ms Sunarja added that meals that are high in fat also take a longer time to be digested, hence that "sluggish and heavy" feeling.
While that stimulating cup of caffeine may also provide a short burst of energy, it is often followed by an energy slump when blood sugar dips, according to Ms Mayura Mohta, a nutrition consultant and founder of Healthfriend, which conducts nutrition workshops.
Lethargy after eating the wrong food can be further aggravated if one has undiagnosed food intolerance or allergies that cause a "brain fog", said Ms Mohta. An example could be gluten allergy, soy allergy or even allergies to food additives like MSG, which affect neurochemicals (chemical transmitters in the brain), she added.
Thankfully there are ways to get around that post-lunch slump. Here are some eating tips to keep your energy levels in top form through the day.
1. Make it complex
Avoid refined and processed carbohydrates from white bread, white rice and bread, and opt for slow-releasing, complex versions such as whole grains, lentils and unpolished rice, which are loaded with fibre.
"They prevent a sugar rush and provide an even keel of consistent energy," said Ms Mohta. Another tip is to control your portion size - avoid having too much carbs in a go and remember to eat at regular time intervals.
2. A rainbow of colours
Include a variety of fruit and vegetables at every meal, advised Ms Sunarja. The most brightly coloured fruit and vegetables (think tomatoes, carrots, broccoli and oranges) are packed with a range of vitamins, minerals, antioxidants and phyto-nutrients that will ensure good bowel habits that keep you healthy and feeling "light", said Ms Sunarja.
3. You need protein
According to Ms Sunarja, protein foods can give you an energy boost, as they are believed to increase brain dopamine levels, and hence keep you alert.
She added that food rich in protein such as meat, poultry, fish, shellfish, eggs and dairy products are also a good source of vitamin B, which is an important nutrient in the energy metabolism of the body.
On average, an adult should consume about two to three servings of meat or other protein-rich alternatives such as lentils, beans and milk each day, according to the Health Promotion Board's Healthy Diet Pyramid.
4. Eat slowly and regularly
From the time you eat your first mouthful of food, your brain will need roughly 20 minutes to register satiety.
"If you're rushing through your meal, you would have eaten too much by the time the brain senses fullness, and hence feel sluggish," said Ms Sunarja.
Ms Mohta recommends eating smaller nutritious meals or snacks at short intervals of every two-and-a-half hours to keep energy levels constant.
5. Drink up
We're not talking about caffeinated drinks but good, old water or herbal teas. If you are dehydrated, the build up of toxins and sodium-potassium imbalance can lower productivity and cause sleepiness, said Ms Mohta.
6. Get enough iron
You need adequate iron, an essential nutrient to produce haemoglobin which transports oxygen to cells for energy production, said Ms Mohta. Iron-rich foods include red meat, organ meat, eggs, dark leafy vegetables and iron-fortifed cereals.
Women with heavy menstrual flow tend to have lower levels of iron, so be sure to get sufficient amounts of this nutrient.
Men need an average of 6mg of iron, while women of childbearing age require about 19mg of iron, according to the recommended dietary allowance for healthy Singapore adults. Eveline Gan
Sidebar: Fatigue Fighting Meal Plan - by nutritionist Mayura Mohta
BREAKFAST OPTIONS
- Oat porridge or muesli with fresh fruit and skimmed milk
- Whole-wheat pancakes or wholegrain toast/bagel with eggs
LUNCH OPTIONS
- Soup and sandwich/wrap
- Brown rice with vegetables and tofu/fish/chicken (not fried)
MID-AFT SNACK
- Fresh fruit and raw nuts/seeds
- Herbal tea and dried fruit and nuts or fruit and vegetable juice
DINNER OPTIONS
- Steamed/grilled fish/chicken with brown rice and some vegetables/salad
- Vegetable steam-fry and soup with noodles or any one-pot meal (eg: Stew with multigrain bread)
Sidebar #2: If you're tired all the time…
Chronic fatigue can occur if you have a chronic medical condition such as anaemia, said Dr See Hui Ti, senior consultant at Parkway Cancer Centre. It can also set in if you are not getting enough sleep over a long period of time. However, it usually gets better with proper rest, said Dr See.
However, if the tiredness is also associated with dizziness, fainting spells, shortness of breath and fever, get yourself checked by a doctor, advised Dr See.