WHEN YOU’RE STRESSED OUT…
Anxiety, tension and worry may be emotional issues, but they can have a draining effect on your body. Having too much to do or just trying to get through a taxing day can leave you feeling tired, sluggish and listless. Raise your flagging energy levels with these foods:
Wholegrains
Oats, brown rice, wholemeal bread and bran cereal are rich in B vitamins and folic acid (also called vitamin B9) that help your body turn carbohydrates, proteins and fats into energy. In addition, they help relax your muscles and calm the nervous system. Aim for two servings a day.
Beef, lamb and liver
These are rich in iron, which helps red blood cells carry oxygen. When your iron stores are depleted, you may feel sluggish. If you’re not a meat eater, go for spinach, broccoli, beans and lentils -- these also contain good levels of iron. But do note that your body absorbs iron from animal sources more easily than iron from plant-based foods. Go for about 85g of lean beef a day, one cup of cooked spinach or half a cup of tofu.
Salmon, sardines, flax seeds and walnuts
The omega fatty acids in these foods provide energy for your muscles, heart and other organs. One serving per day of any of these is recommended.
Dark chocolate
It’s high in a compound called phenethylamine, which encourages the release of endorphins, hormones produced within the brain and nervous system that boost your mood and give you a “lift”. Stick to about 50g of good-quality dark chocolate a day.
Lavender and camomile tea
These can help to relieve anxiety and tension. When you are calm, you’ll also feel more alert and be more productive. Enjoy a few cups a day, and opt for organic brands for a better-quality brew.
WHEN YOU HAVE TO WORK LONG HOURS…
Pulling an all-nighter can sap your energy, leaving you fatigued, affecting your memory, and causing you to lose concentration. If you were busy during the day, you may also have skipped meals, so it’s important to fuel your body the right way. Boost your mental and physical stamina with these foods:
Whey or pea protein shakes
They’re easy to digest and absorb, and perfect for when you need to feel energised fast. Have one serving as a snack.
Low-sugar cereal bars
These contain carbohydrates as well as a range of vitamins and minerals that help your body release energy. Have one bar as a snack.
Dairy products
They’re high in protein and vitamin B2, which is used in energy metabolism. For the perfect pick-me-up, enjoy a glass of low-fat plain milk or a couple of slices of low-fat cheese.
This article was originally published in Simply Her March 2014.