Exhaustion isn’t a good look for anyone, but the fast pace of modern life makes it all too easy to burn the candle at both ends. And once the inevitable energy slump hits, you’ll be needing help.

But downing cups of coffee or snacking on sweets isn’t going to do you much good. Sugar and caffeine may give you a quick energy rush, but that’s usually followed by a resounding crash.

Instead, take a good look at the foods that you eat whenever you feel fatigued. There are plenty of healthy foods that can keep you going throughout the day, and you should aim to eat more of them.

Here are some other ways you can beat fatigue with good nutrition:

1. Skip the coffee

Drinks that are caffeinated like coffee and tea can temporarily boost your energy and improve your mood when enjoyed in moderation. But you should ditch that morning (or afternoon) cup of coffee if you feel extremely tired.

Caffeine works by preventing your brain from receiving adenosine, the chemical messenger that slows your brain activity when it is time to sleep. But caffeine doesn’t actually stop your body from producing adenosine.

So once the caffeine wears off, that buildup of adenosine will hit and you’ll feel extremely sleepy as a result. Try reaching for a glass of lemon water, warm apple cider or caffeine-free peppermint tea instead the next time you need a pick-me-up beverage.

2. Snack on nuts and seeds

If you’re feeling tired between meals, try snacking on some nuts or seeds. Walnuts, almonds, flaxseeds and chia seeds pack both protein and fiber, which help replenish your energy stores. These tiny but mighty foods are full of magnesium as well. Magnesium plays an important role in your body’s energy production.

You can also go for sunflower seeds, pumpkin seeds, Brazil nuts, hazelnuts and pecans. Just sprinkle a few over your favorite grain bowl or stir them into a cup of plain yogurt for an energy boost.

3. Switch it up

Fruits like apples, bananas and oranges can keep you energized and alert. But they can get tiring fast if they are all that you snack on whenever you feel exhausted.

Keep your diet exciting by trying out seasonal produce. Fruits that are grown and consumed during their actual seasons are more nutritionally dense than those grown out of season. They taste better, too!

4. Eat more legumes

Nothing beats fatigue like legumes. Beans, peas and lentils are loaded with fiber, protein and magnesium. They promote a sustained release of energy by keeping your blood sugar levels stable. And because they are incredibly filling, you can easily substitute them for animal-based protein sources like meat.

5. Opt for whole grains

Carbohydrates are an essential part of a healthy diet and shouldn’t be feared. Your brain uses up a lot of energy and, as such, benefits immensely from a diet rich in its preferred source of “fuel,” i.e., carbs.

But not all carbs are created equal. Complex carbs from whole grains like quinoa and brown rice are crucial for boosting your energy levels. They raise levels of serotonin, the feel-good chemical in your brain. Plus, carbs from whole grains are absorbed more slowly. This helps keep your blood sugar and energy levels stable.

6. Fill up on vegetables

Don’t underestimate the power of a salad bowl or a sizable serving of fruits. Fresh fruits and vegetables are rich in vital nutrients that help keep your metabolism going and improve your energy levels.

Plus, fruits and vegetables are excellent sources of fiber. Fiber doesn’t just keep your gut clean. It also slows the release of sugar into your bloodstream. In other words, fruits and vegetables provide energy at a more consistent rate. This helps your body cope better with demanding mental or physical work.

7. Eat balanced meals

Keep your plate balanced. Don’t just eat loads of vegetables one meal and then ditch them the next. Take a look at your plate and see if it has all of the essential nutrients, i.e., protein, fiber, complex carbs, vitamins and minerals. On their own, these nutrients give you energy. Combined, they support your overall health!

8. Cut back on processed foods

Hamburgers, French fries, boxed pasta, pre-packed snacks and other processed foods may be tempting options for a meal or afternoon snack when you’re low on energy. But they are bad for your health.

They also provide no nutrition to your body. Instead, they cause your blood sugar levels to spike or dip, leading to exhilarating bursts of energy or exhausting energy slumps. Keep things as natural as possible and opt for fresh, organic foods free from added sugars, artery-clogging trans fats and other unhealthy additives.

9. Use healthy oils

Don’t shy away from fats, especially naturally-occurring ones found in healthy foods. In particular, fats present in olive oil, coconut oil and avocado oil are healthy because your body uses them for energy. Drizzle these energy-boosting oils over salads or incorporate them into sauces and marinades for meat or fish.

Don’t rely on caffeinated drinks or sugary snacks to keep fatigue or sleepiness at bay. Eat more natural, healthy foods for energy that lasts and cut back on your intake of unhealthy or processed foods.

Sources:

HealthCentral.com

VisionTimes.com

MelissaChu.Medium.com

MindBodyGreen.com

MedicalNewsToday.com