Slet it happen that you are at work and feel how you sleep office despite the fact that you rested well the night before and drank enough water;
The truth is that even small changes in diet can have a big impact on our energy, mood and overall well-being. “Small, manageable changes are sustainable and provide the sense of accomplishment that keeps us active and energized,” said Dolores Woods, a dietitian at the UTHealth Houston School of Public Health.
Study that published in 2021 in the journal Nature Food found that the just switch 10% of your daily calories from processed meats to more nutritious foodssuch as fruits, vegetables, beans and fish, can add to a healthy life.
Thus, you can not only live longer, but also extend your life span without serious illness. For example, a person who eats 2,000 calories per day, that means only changing 200 calories – about one snack or side dish per day. Read on for some changes you can make to your diet to increase your energy throughout the day.
Add protein to your breakfast
“We tend to lose muscle and strength as we age, but getting enough protein helps protect muscle,” said Woods. In addition, protein takes longer to break down than carbohydrates, which slows down the release of sugar into the blood. According to a 2017 study in the American Journal of Clinical Nutrition, people who ate a high-protein breakfast (30% of calories from protein) had better insulin response and blood glucose levels after four hours than most eat carbohydrates.
To get started, add some protein to your morning meal. Top your toast with cottage cheese or an egg, mix nut butter into your oatmeal, or pair your cereal with yogurt and chia seeds. You will feel fuller and more active throughout the morning.
Eat your vegetables first
the leafy vegetables has been shown to help protect brain health. T Broccoli and Brussels sprouts, for example, are potential cancer inhibitors, and green peas improve digestive health. “So when you sit down to a meal, start with your vegetables first to make sure you get all the nutrients in them”said Woods.
Add one more fruit or vegetable to your plate
While experts recommend five or more servings of fruit products a day, even small amounts can improve heart health. A 2014 study in the BMJ found that each additional daily serving — up to five — reduced the risk of dying from heart disease by 4 percent. “Each fruit and vegetable has its own combination of vitamins, minerals and antioxidants that fight inflammation,” said Judy Simon, a nutritionist at the University of Washington.
For best results, choose a variety of colorful fruits and vegetables. According to a 2023 study in the Journal of Nutrition, people over the age of 50 who ate the most diverse foods were 21 percent less likely to die from heart disease in 15 years than those who ate the least. . Simon suggests adding more vegetables to your main dish. You can also add vegetables to soups and sandwiches, broccoli or cauliflower to stir-fries, and mushrooms, peppers or zucchini to pasta dishes.
Try new grains
It’s no secret that whole grains contain more fiber and B vitamins than white, which contains most sugar. A small change with excellent results. A study published in 2021 in the Journal of Nutrition found that people age 55 and older who ate at least three servings of whole grains per day had better heart health indicators — less that increase in waist size, blood pressure and blood sugar – compared to people who did not reach half a serving. And if you’re tired of brown rice and oatmeal, try amaranth, buckwheat, farro or quinoa.
Combine medications with healthy foods
You don’t have to give up your favorite foods to have more energy, although reducing consumption can be in your favor. Judy Simon suggested that complete your attention with additional options. For example, with ice cream with fresh fruit, dip chips in hummus and mix your chocolate with nuts. “These additions slow the release of sugar into the bloodstream,” States”which prevents the spike in blood sugar and the energy crash that follows.”