How your ‘healthy’ lifestyle can be making you tired
Published 2:02 AM EDT, Sun August 15, 2021
Photos: Fill your plate with superfoods
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Researchers defined a “healthy diet” as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat. Click through our gallery of superfoods for what to include in your healthy diet.
Photos: Fill your plate with superfoods
A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it’s one of nature’s most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols — antioxidants that detoxify cell-damaging chemicals in your body — with each serving.
Photos: Fill your plate with superfoods
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Apples have fewer than 50 calories but are a great source of antioxidants, fiber, vitamin C and potassium, according to SuperFoodsRx.com.
Photos: Fill your plate with superfoods
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Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say frozen berries are just as “super.”
Photos: Fill your plate with superfoods
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Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein.
Photos: Fill your plate with superfoods
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Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
Photos: Fill your plate with superfoods
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Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
Photos: Fill your plate with superfoods
Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea, you’ll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
Photos: Fill your plate with superfoods
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.
Photos: Fill your plate with superfoods
Beans, beans, the magical fruit; the more you eat, the more … you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) all end up on superfood lists because of their fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
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Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Photos: Fill your plate with superfoods
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Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: “They’re digested slowly,” says Dr. David Katz, director of the Yale Prevention Research Center. “This contributes to mood stability and can help you tolerate stress.”
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Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. “Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine,” says Dr. David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
Editor’s Note: Lisa Drayer is a nutritionist, author and CNN health and nutrition contributor.
CNN —
Let me guess: You’re eating clean, enjoying lots of fruits and vegetables, cutting out meat and are much more plant-based. You’ve also banned bread, cookies and cake from the house. There is just one problem: You can’t seem to stay awake and alert during the day.
On the surface this lifestyle may seem healthy, but it may include some behaviors that are actually zapping you of energy.
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What might seem like the healthiest way to improve your overall health actually may be what’s keeping you from achieving your goals.
“Healthy eating can sometimes turn into something that is not so healthy and can drain you of energy if you are too restricted,” said Yasi Ansari, a registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson.
Here are a few ways a so-called “healthy” diet can make you sluggish – and what you can do to get your energy back on track.
“If you are trying to lose weight and you reduce your calories too dramatically, this can leave you without the right amount of energy or fuel that you need to get through the day,” said Elizabeth DeRobertis, a registered dietitian and director of the Nutrition Center at Scarsdale Medical Group, White Plains Hospital.
Food provides the energy you need to stay focused and productive throughout the day. And though sometimes people think if they want to lose weight, they should eat as little as possible, this doesn’t work for the long term, said DeRobertis, the creator of the GPS Weight Loss Program, an online self-paced weight loss program. When someone becomes too restrictive with their intake, metabolism can slow down, and you may feel drained of energy. “You also end up too hungry … and end up overeating as a result,” DeRobertis said.
“If you are feeling low in energy, check in on the energy you’re taking in,” said Melissa Majumdar, an Atlanta-based registered dietitian and certified obesity and weight management specialist. “Start with adding an additional 1 to 2 ounces of lean protein, a half cup of whole grains, or 1 tablespoon of a healthy fat and reanalyze.”
Going too long without eating can also make you feel tired. “Some people experience sleepiness or sluggishness as a sign to eat more instead of the traditional hunger cues,” said Majumdar, who is also the metabolic and bariatric coordinator at Emory University Hospital Midtown. “If two or three hours after a meal you are low in energy, plug in a balanced snack of fiber and protein, like fresh fruit with a handful of nuts or a small bag of edamame.”
“Identifying when your body starts to get hungry can help you better understand how to be most consistent with your nutrition and its timing to ensure your energy is stable throughout the day and you’re supporting your body in meeting its needs,” Ansari said.
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Going low carb can also make you feel lousy. Not only can eating too few carbs make you feel tired and irritable from low blood sugar; it can also lead to dehydration, which can cause fatigue. “For every gram of carbohydrate stored in the body, there is approximately 2 to 3 grams of water retained,” DeRobertis explained. But when someone reduces their carbohydrate intake too dramatically, water is released, and it’s possible to become dehydrated.
“When someone feels a dip in energy in the afternoon, I always think of a plant that is wilted, and in need of water,” DeRobertis said. “When we water the plant, it perks back up. And I picture that is what happens to our cells when we are not well-hydrated enough during the day.”
Cutting carbs, especially cookies and sugary treats, is perfectly fine, but make sure you’re not skimping on fiber-rich carbs, like fruits, vegetables and whole grains.
Banning animal proteins as part of a vegetarian diet isn’t necessarily unhealthy, but it’s important to be conscious about consuming a balanced intake of all nutrients.
“If someone chooses to eat in a vegetarian or vegan style, but they are not careful about obtaining enough vitamin B12 and iron (from supplements and plant sources), they may end up with anemia and a resulting feeling of fatigue,” DeRobertis explained.
Foods high in iron include beef, iron-fortified cereals, spinach and beans. If you consume plant sources of iron, it’s wise to add some vitamin C to enhance absorption. “An example might be a spinach salad with a small glass of orange juice or a lentil soup with chopped tomatoes,” Ansari said.
Vegans should also be aware of a possible vitamin B12 deficiency. “A B12 deficiency may take years to develop, so supplementing in advance if you don’t eat animal foods like meat, fish, eggs and dairy is key,” Majumdar said. Nutritional yeast can also add some vitamin B12 but would need to be eaten daily to provide enough, Majumdar added.
Having too many carbohydrates in one sitting can also contribute to sluggishness.
Even healthy carbohydrates turn to sugar in the body, and our pancreas, in response, produces insulin, to keep our blood sugar stable.
“If someone has too many carbohydrates in one sitting – even if it’s healthy carbs, like brown rice, beans, sweet potato, whole grain pasta, or quinoa – for some, too many can raise blood sugar, and high blood sugar makes us feel tired and lethargic,” DeRobertis said. (While this often happens among individuals with diabetes, it can happen to anyone who eats too many carbs in one sitting, she said.)
Pay attention to how you feel after different meal combinations, and if you notice that you feel tired after a high-carb meal, consider spacing out your carbohydrates during the day, DeRobertis advised.
Overexercising can also make you feel tired. “How much is too much depends on the person, other demands in their life, stress levels, overall health and fitness levels, and the types of exercise,” Majumdar said.
Underfueling for a workout can also be a contributor to fatigue. “During exercise, the body typically burns a combination of fat and carbohydrates. If you are not eating enough carbohydrates, it is more difficult to fuel the workout, and if this pattern progresses, the body’s stored carbohydrates, called glycogen, aren’t restocked,” Majumdar said. This can leave you feeling drained, frustrated and demoralized with your workout, according to Majumdar.
“Take inventory of how you feel before and after exercise sessions and consider adding carbohydrates or calories to your intake, or reducing your exercise to keep energy levels balanced,” Majumdar said.
If exercise is eating into sleeping time, this can also impact energy levels. Getting an adequate amount of sleep not only gives you energy, it also helps the body to actively repair muscles and tissues used during exercise, according to Majumdar.
Source: http://rss.cnn.com/~r/rss/cnn_topstories/~3/Ctt0DA3cfvk/index.html
