"You are what you eat.
" You've probably heard of this old adage.
It's a simple phrase that explains the importance of food in our daily lives.
Food gives us the nutrients our body needs to remain energetic, strong, and healthy.
But it's a sad fact that in this hectic modern world, more and more people neglect nutrition, and thus more and more people get tired, weak and sick.
If poor nutrition is a major reason for these conditions, having a good and healthy diet is the best way on how to combat tiredness and sickness.
Do you eat too much fat and sugar? Do you skip meals? Do you eat at the right times? Do you go for heavy meals five times a day? These are just some of the questions you should be asking yourself if you're wondering whether or not you're making food and nutrition a priority.
Your answers would reflect your current condition and overall health.
Perhaps a change in your diet and eating habits is necessary.
So you're feeling tired and unhealthy? Here are some tips on how to combat tiredness, boost your health and improve your life: 1.
Make sure your diet consists of foods from all groups.
Include a lot of fruits, vegetables and grains.
2.
Watch your calorie intake.
Don't go below 1200 calories per day.
A small number of calories should be from saturated fat and added sugar.
3.
Eat a variety of grains every day.
Eat foods containing high soluble fiber, such as grains, beans and oats.
4.
Don't eat foods with too much sodium or salt.
Aim for only about one teaspoon of salt per day for a healthy heart.
5.
Choose lean protein foods over fats or carbs.
Eating seafood, lean pork or chicken breasts and eggs will make you feel fuller and help you have steady energy.
6.
To keep your brain active and healthy, include foods high in omega-3 fatty acids in your meals.
Go for salmon or tuna for lunch and walnuts for snack.
7.
Eat lots of berries.
These contain anthocyanins, a powerful antioxidant that boosts energy.
8.
Have a nutritious breakfast.
One way on how to combat tiredness and gain energy for the whole day is by eating breakfast.
Start your day with a bowl of cereal and some fruits.
9.
Eat small or light meals every 3 to 4 hours to keep your energy levels up.
If you eat heavy, full meals, you'll feel bloated and tired.
10.
An afternoon power snack of mixed nuts, non-fat yogurt, or apple and peanut butter will help you end the day strong and energetic.
11.
Power up with vitamins B, C and D.
12.
Drink lots of water.
Eat foods that naturally contain water, like watermelon and oranges.
13.
Avoid caffeinated and alcoholic beverages.
If you can't help it, just reduce your consumption.
Limit alcohol and caffeine especially before bedtime.
14.
Have a cup of tea to reduce your stress hormone levels.
Sip a tea with ginseng to boost your energy.
15.
Okay...
if you want to have a candy, it might as well be chocolate.
You can get that energy boost from a chocolate bar.
But you have to control your desire and cravings.
Having too much of it is certainly not good.