Feeling weak? Regain your lost energy
Nov 09, 2008
YOU think you are eating right, but your energy levels are low. Here are ways to raise your energy levels.
By Fred Ouma
YOU think you are eating right, but your energy levels are low. Here are ways to raise your energy levels.
Eat breakfast
It helps you be more alert and improves concentration.
It also lowers your low-density lipoprotein or bad cholesterol, says Dr. Emmanuel Sekasanvu, a specialist in internal medicine at Mulago Hospital.
Breakfast can be oatmeal made with fat-free milk. Try a banana and string cheese or low fat yogurt.
A small snack in between
If you feel your energy level is fading, eat a snack to stay productive says Joyce Birungi a nutritionist.
Check out caffeine
Some people have trouble sleeping if they drink a caffeine containing beverage. Tea can be a better option for some people, but be aware that it contains a moderate amount of caffeine unless you drink a decaffeinated variety or a herbal tea without caffeine.
Dr. Fred Kigozi, a consultant psychiatrist says relying on coffee or caffeine indicates you need to get sleeping habits back on track.
Watch your sugar intake
The common drop in energy in the afternoon is worse due to sugar effects. Although you may feel a quick boost of energy with a soda or other sugary items, the effects are short-lived since sugar is metabolised quickly.
“Foods like fruit or dairy products are good. They have protein which slows the release of sugar,†says Sekasanvu.
Drink enough fluid
Dehydration can cause fatigue. Most people drink water when they are thirsty. But, drink more when you exercise and when the weather is hot or if you eat a high fibre diet. Be careful not to drink too late in the evening or you might disrupt your sleep.
Avoid late night eating
Eating at night may be your body’s way of trying to get energy to keep going when it would rather just go to sleep.
Monitor energy drinks, bars or pills
Most of these products contain carbohydrates, fats or proteins, which are the primary sources of energy and can be obtained from eating real foods.
Deus Mubangazi, the quality assurance manager Uganda National Bureau of Standards, says some products contain other stimulants, but in reality you are just feeling the temporary effects of stimulant chemicals.
Be active
If you walk you become healthier. Get outdoors, breathe in some fresh air and feel the sunshine.
Talk to your doctor
If you continue to feel fatigued, consult your physician. Sekasanvu says your doctor can examine your conditions such as anaemia or a thyroid disorder which could be zapping your energy.
YOU think you are eating right, but your energy levels are low. Here are ways to raise your energy levels.
Eat breakfast
It helps you be more alert and improves concentration.
It also lowers your low-density lipoprotein or bad cholesterol, says Dr. Emmanuel Sekasanvu, a specialist in internal medicine at Mulago Hospital.
Breakfast can be oatmeal made with fat-free milk. Try a banana and string cheese or low fat yogurt.
A small snack in between
If you feel your energy level is fading, eat a snack to stay productive says Joyce Birungi a nutritionist.
Check out caffeine
Some people have trouble sleeping if they drink a caffeine containing beverage. Tea can be a better option for some people, but be aware that it contains a moderate amount of caffeine unless you drink a decaffeinated variety or a herbal tea without caffeine.
Dr. Fred Kigozi, a consultant psychiatrist says relying on coffee or caffeine indicates you need to get sleeping habits back on track.
Watch your sugar intake
The common drop in energy in the afternoon is worse due to sugar effects. Although you may feel a quick boost of energy with a soda or other sugary items, the effects are short-lived since sugar is metabolised quickly.
“Foods like fruit or dairy products are good. They have protein which slows the release of sugar,†says Sekasanvu.
Drink enough fluid
Dehydration can cause fatigue. Most people drink water when they are thirsty. But, drink more when you exercise and when the weather is hot or if you eat a high fibre diet. Be careful not to drink too late in the evening or you might disrupt your sleep.
Avoid late night eating
Eating at night may be your body’s way of trying to get energy to keep going when it would rather just go to sleep.
Monitor energy drinks, bars or pills
Most of these products contain carbohydrates, fats or proteins, which are the primary sources of energy and can be obtained from eating real foods.
Deus Mubangazi, the quality assurance manager Uganda National Bureau of Standards, says some products contain other stimulants, but in reality you are just feeling the temporary effects of stimulant chemicals.
Be active
If you walk you become healthier. Get outdoors, breathe in some fresh air and feel the sunshine.
Talk to your doctor
If you continue to feel fatigued, consult your physician. Sekasanvu says your doctor can examine your conditions such as anaemia or a thyroid disorder which could be zapping your energy.