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If you’re planning to have a particularly taxing day of physical activities or mental exercises, it will do you a world of good to incorporate these revitalizing foods that boost energy into your diet immediately prior to and on that day. Our diet has a direct effect on our mood and energy levels and can support you when you need an additional punch to make it through a tough day or week. 

Revitalizing foods that boost energy all day long. Add these food items into your daily meal prep diet for more energy all day without the afternoon crash. #diet #energy #weightloss

One of the best ways to treat any type of exhaustion, besides hydration, is by eating the right type of food so that you can keep your energy balanced all day long. One thing to understand about food is that it’s all just different nutrients.

When you think of food as nutrients, you realize very quickly that some things we put into our mouths aren’t really food. It’s more like a toy, a distraction, or a leisure activity – an unhealthy one at that.

For example, soda and donuts are not nutrients. Therefore, they are a horrible choice for anyone who is suffering from or trying to prevent mental and physical exhaustion.

So, understanding that, let’s look at some revitalizing foods that you can easily incorporate into your life to help you boost your energy all day.

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Foods that Boost Energy

Remember that if you are on a special diet, you can just substitute the ideas so that they fit your way of eating. The important factor is to consider nutrients that give energy.

Brown Rice – If you normally eat white rice, switch out all your rice to brown rice, or even different colors of wild rice. Rice that has a color and is not processed will be richer in manganese, which is a mineral that helps your body process energy from both carbs and fats better.

A good way to cook brown rice is to boil it in salted water just like you do noodles for 20 minutes, drain, then set aside with a lid on for at least 10 more minutes until ready to serve.

Sweet Potatoes – This is an excellent lunch idea because sweet potatoes are packed with vitamins and minerals. Loaded with vitamin A and C, if you eat a sweet potato for lunch you’ll be much less likely to suffer from the midday slump. They are super-easy to cook in the microwave or bake ahead. You can eat them hot or cold too.

Related: 99 Clean Eating Tips for Faster Weight Loss

Bananas – A banana is almost the perfect food. It has plenty of sugar and fiber to slow the digestion of the sugar. You can eat them alone, or you can spread with seed butter like hemp or sunflower seeds to add a protein kick and make it last even longer.

Apples – This is another naturally fast food. If you buy organic apples you can just wash them off and start eating them as they are. Due to the high fiber in apples, the sugar processes slowly – making them a perfect snack to help you study harder or get over the midday slump at work.

If you normally start falling asleep around 3 pm, try grabbing a small apple around 2:30 and you may find that you don’t get tired at all.

Oranges – You know that an orange is high in vitamin C, and of course the hit of sugar will help perk you up too. But the smell of the citrus as you take out the time to peel the fruit will also wake you up and give you both a mental and physical boost of energy that can’t be beaten. Always eat your oranges rather than juice them for best results.

Related: Essential Oils for Stress and Anxiety

Spinach – Everyone knows that spinach is a superfood, but due to its high iron content that is easily digestible by the human body, adding just one cup of spinach to other dishes or smoothies that you eat throughout the day can make a huge difference in your energy levels.

Popeye had the right idea, after all. Tip: Adding citrus and a small amount of fruit-based fat like coconut oil or olive oil to your spinach can help your body process the vitamins.

Eggs – For some people who need more iron and B vitamins but don’t want to eat anything that is sugary even if it’s a fruit, a boiled egg is the answer. The worries about too much cholesterol isn’t a problem for most people, and falling asleep or getting overwhelmed due to studying or work can be avoided by adding a boiled egg to your snack options.

Water – While water isn’t a food, it needs to be mentioned. If you’re not drinking eight to ten 8-ounce glasses of water each day, look to that as your first reason for exhaustion. Most people are walking around dehydrated and don’t even know it. Remember that water is life and the first choice for beverages should always be water.

Related: 10 Benefits of Eating Clean (with Whole Foods Shopping List)

Adding these foods to your day can make all the difference in the world to your energy levels. When you feel better, you will automatically feel more energetic.

In addition to adding these foods to your daily diet, eliminate all processed food. Some people also see good results from eliminating dairy from their diets as it can be a cause of congestion, skin issues, and stomach issues for many adults.

How to Improve Your Energy by Staying Hydrated

Hydration has been mentioned several times here and that is because it’s so important. By some estimates, about 75 percent of Americans are chronically dehydrated. So many people either drink too little water, or they drink other beverages for thirst instead of water.

This is not good, because water affects every organ and function in your body. Whether you get headaches, suffer from sinus problems, dry skin, brittle nails, frizzy hair or something else, it may all be traced to not drinking enough water.

No matter what you’ve heard, nothing is better for hydration than drinking regular unadulterated filtered water.

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But, since even mild dehydration can cause fatigue, here are some tips to ensure that you get enough water in every single day. If at any part of the day water tastes “funny” to you even though it’s fresh filtered water, try brushing your teeth because you’re likely just tasting your breath instead of your water. Yes, it’s true.

Keep Water Handy – Instead of thinking that you must guzzle water, just have it handy. Keep a container of water with you always and sip it whenever you’re thirsty or hungry between meals.

Due to the fact that most of us ignore our thirst signals, sometimes the body will signal hunger even when it’s not meal time to try to get moisture into your body. A handy insulated water bottle will keep your water at your desired temperature all day long and is easy to carry around. 

Drink Water Before, During and After Working Out – When you work out, you need a little extra water to replace what you lose over your basic needs.

Simply drink about four ounces of water before your workout and have some to sip occasionally during your workout, and then drink another four ounces after your workout.

Related: How to Exercise to Lose Weight Quicker When on a Keto Diet

Add Fruit to Your Water – If you want a change of pace, put a pitcher of water in your fridge with different types of fruit and even herbs. For example, sliced oranges and mint are good together.

So are lemon and strawberry. Cucumber also makes water taste fresh and delicious and gives it a little extra something as a change of pace without adding unhealthy sugars.

Avoid Other Beverages – Even if you enjoy coffee, coke, tea and so forth, none of these are hydrating. Make it a rule that you can only enjoy something else once you drink your mandated amount of water depending on your weight. If you must have your morning coffee, add an extra few ounces of water to your day since it’s so dehydrating.

Start and End Your Day with Fruit-Infused Water – You can even heat it up as a pick-me-up or relaxing beverage in the evening. Just choose your fruit wisely. Try mint and orange in the morning, and berries and chamomile in the evening.

Drink Water with All Your Meals – Water needs to be the beverage of choice with meals. Some experts on digestion believe you should drink your water before and after your meal and not with it, so that your digestive juices are strong enough to digest your food. Test it out to see if it makes a difference for you.

Related: Lifestyle and Medical Conditions that Cause Physical and Mental Exhaustion

Like most things, enough is the best, but too much is not good. Be aware of people trying to tell you to drink too much water. To calculate your needs, simply take your weight in pounds, divide by two, and then drink that many ounces of water all throughout the day.

Do not guzzle water or drink water too fast, as drinking too much too fast can be very dangerous and unhealthy. Instead, make water drinking part of your daily life to enjoy all throughout the day.

Recharging your body and overcoming fatigue so that you can get your life back is one of the most important ways you can improve the quality of your life.

There is no reason you need to be exhausted and tired all the time. If it’s not a medical condition (and even if it is), you have a lot more control over how you feel each day than you think.

It might be as simple as getting enough sleep and drinking enough water. You are the one with the power to figure it out. Don’t delay, so that you can get your life back and do wonderful things.

Related: How to Overcome Mental Exhaustion

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