There are only a few days left until the arrival of astronomical spring and we are all impatient for the beautiful days. But it is precisely at this time of the year that you feel a lack of strength and vitality – the odious fatigue of spring. The good news is that there are natural ways to combat it, one of the most effective is a balanced diet. Trying to get enough sleep, going outside for fresh air and exercising regularly are the other helpful practices in this regard, but the truth is that you will always feel exhausted without proper fuel. So what are the best natural energy boosters to combat spring fatigue and blues?
If you plan your meals correctly, you can be energized all day long. The key to success is maintaining your macronutrient balance and stable blood sugar levels. This is achieved by favoring carbohydrates with a low glycemic index and combining them with protein and small amounts of healthy fats. Eating small portions every four hours is another effective strategy for generating energy naturally.
What are the best energy-boosting foods?
Very often people choose energy boosters in the form of sugary foods, but that’s the worst. Yes, sweets cause your blood sugar to spike quickly and give you a pep for now, but they cause the sudden release of too much insulin. This causes a drop in blood sugar and, as a result, a feeling of exhaustion.
Focus on good sources of slow carbohydrates
Oatmeal is high in complex carbohydrates, making it a slow-burning source of energy. Oats also stimulate the production of serotonin, help us manage stress and improve our learning and memory. Decorate your flakes with redcurrants, bananas or raspberries and drizzle with maple syrup or honey for a healthy breakfast.
Bananas are one of the best energy boosters among foods, which is why athletes consume them regularly. Eaten neat or blended into a smoothie, they’re packed with complex carbs, vitamin B6, potassium, and even a little protein. Also prefer red berries and supervitamin citrus fruits.
Brown rice is a very nutritious and satisfying food and is less processed than white rice. As a result, it retains its maximum nutritional value in the form of vitamins, fiber and minerals. Just 1/2 cup of brown rice contains two grams of fiber and a significant percentage of your recommended daily intake of manganese — a mineral necessary for enzymes to break down carbohydrates and protein and convert them into energy.
Proteins and good fats provide energy
Plain yogurt is another beneficial food that allows us to have more energy. The carbohydrates it contains are mainly in the form of simple sugars, such as lactose and galactose. Once broken down, these sugars provide ready-to-use “universal” energy, whether you’re looking to build muscle, lose weight, or just fight spring fatigue.
All oily fish, shrimp and seafood as a whole are the other “powerhouses” for our body that should not be overlooked. Another must-have animal product that is both protein and energy-boosting is eggs, which are part of almost every healthy diet you can think of. When it comes to nuts, don’t forget the cashews, which are a solid source of copper, magnesium, and manganese — important components for energy production, brain health, and immunity.
Toasted sesame seeds add a bit of crunch and flavor to salads, soups, stir fries and more. But that’s not all, because they are also great energy boosters! They’re packed with magnesium, which helps convert sugar into energy, and they’re packed with healthy fats and fiber that stabilize blood sugar levels.
Avocados are a superfood rich in “good” fats, fiber and B vitamins. About 85% of the fat in avocados comes from beneficial monounsaturated and polyunsaturated fatty acids and about 80% of the carbohydrate content in avocados is fiber making them quite miraculous. energy boosters!
Are there herbs that pack a punch?
Cinnamon can keep blood sugar levels stable, so it also helps stabilize your energy levels. Did you know that a teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries – one of the most antioxidant-rich foods! Add it to your yogurt or oatmeal, or even your morning coffee and give your energy a biological boost.
Legumes as energy boosters
Legumes such as beans, lentils, chickpeas, etc. are rich in fiber, they are a good source of vegetable protein and they are digested slowly, stabilizing blood sugar levels. These energy boosters also contain antioxidants, folic acid, manganese, iron, zinc and magnesium, which help produce and transport energy to the cells.
Finally, keep in mind that water is just as important as food, in fact. Did you know that dehydration is one of the leading causes of low energy and even brain fog? Spring fatigue prevailing? A good glass of cold water can certainly help!