by Gemma Delaney

[A vivacious woman enjoying a vibrant, well-balanced meal at her home work station]

The erratic normal resulting from the global health crisis has put intensified demands on every aspect of our lives. With the shift to remote work or perhaps, the decreased accessibility to gyms, you may lose your verve and slip into lethargy. Disturbances like these can lead to feeling livelier, causing work fatigue and lack of motivation.
Essential in staying effervescent, a daily diet lays foundation to our energy levels and mood. Shared here are the top five diet-based suggestions from Wendy Benitez, a renowned dietitian and board member of Urban Nutrition, to ensure you remain invigorated no matter what challenges you face.

Turn to Protein

Acknowledged as a key macronutrient, protein aids in keeping you satiated, reducing the possibilities of experiencing energy lows. Wendy advises, “Prevent abrupt falls in blood sugar by incorporating ample protein during meals and high-protein snacks in between.” She suggests snacking on seeds, nuts, protein bars or whole grain toast with almond butter and adds that legumes, tofu or lean chicken could be included in main meals.

Inclusive Nutrition

An inclusive diet provides all necessary nutrients to keep up energy levels. “Eliminating food categories like dairy or reducing meat consumption can lead to a B vitamins deficiency, which is vital for energy metabolism and could cause exhaustion when inadequate,” states Wendy. If particular groups have been excluded due to personal or health reasons, replacements providing similar nutritional benefits should be considered. For example, to balance lack of dairy and meat, amp up consumption of green vegetables to get enough calcium and iron.

Necessity of Hydration

Experiencing lethargy? A glass of water could help! Thirst is a primary symptom of being under-hydrated. As Wendy puts in, “Even one percent dehydration can hamper your concentration, focus, and mental energy.” Make sure to regularly sip water throughout the day to attain the suggested daily quota of 1.5-litres. On exertion days, drink additional water and consider adding an electrolyte supplement to your regimen to balance salt depletion, which could adversely affect your energy levels.

Consistent Eating Habits

Wendy advises adopting a ‘little and often’ eating pattern to keep your energy levels high, “Skipping meals or delaying food until you’re very hungry could significantly hamper your energy,” she warns. If you’re confused between genuine hunger and boredom, try going for a short walk. If you forget about eating, it’s probably just boredom. Some recommended snack options include hummus with oatcakes and bananas with peanut butter.

Adequate Sleep Hours

Want to wake up refreshed rather than hitting snooze? Sleep is fundamental to good health, and around seven to eight hours of sound sleep each night is recommended. During sleep, your body repairs and restores cells, enabling you to wake up refreshed and energized. According to Wendy, “Not only does sleep benefit mental wellbeing and physical health, but sleep deprivation significantly affects our appetite, with tired people eating around 400 extra calories per day on average.”
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