5 Nutrition Changes That Fix Low Energy

Low energy is a common problem for many of us, interfering with productivity and even taking a toll on our mood. While lots of factors can make you feel sluggish, for many people, the solution can be as simple as improving what — and how — they eat.

At STL Medical Weight Loss, Joseph Moleski, DO, and Laura Howard, FNP, help patients improve natural energy levels with individualized nutrition plans focused on optimizing metabolism and avoiding the dreaded midday energy crash. Here, our team offers five simple dietary changes that can help improve your energy levels — and your overall health, too.

1. Don’t skip breakfast

It might sound cliché, but when it comes to boosting your energy, breakfast just might be your most important meal of the day. Think about it: After a night of fasting, your body needs fuel to get going. Skipping breakfast can lead to an energy crash mid-morning, along with persistent fatigue, focusing problems, and irritability that can plague you throughout the day.

To get the most from your breakfast, center it around protein (like eggs or yogurt) complemented by a complex carb (like oatmeal or whole-grain toast), along with a little healthy fat. This combination helps stabilize blood sugar levels while promoting slower digestion, so you don’t have that energy crash later on.

2. Limit refined carbs

While complex carbs can help ramp up your energy levels, refined carbs can drain them. White bread or pasta and sugary snacks might provide you with a quick boost in energy and mood, but these foods also cause spikes in blood sugar that can quickly lead to crashes. Over the course of a day, these ups and downs can leave you feeling more tired than ever.

Instead, try replacing refined carbs with whole-grain alternatives, like whole-grain bread or brown rice. If you must have something sweet, reach for a piece of fresh fruit or a little dried fruit.

3. Get plenty of protein

Protein is important for maintaining muscle and bone health, but it also plays a critical role in maintaining energy levels throughout the day. Protein also takes longer to digest, so you’re less likely to reach for unhealthy snacks that deplete your energy levels.

Ideally, try to add some protein to every meal and each snack. Lean protein choices are the way to go. Poultry, fish, tofu, or beans for entrees, while hummus, nuts, yogurt, and even a boiled egg make great, protein-rich snacks.

4. Eat smaller, more frequent meals

Most of us are familiar with the lethargic, drowsy feeling we’re left with after a big meal. That dip in energy happens partly because digesting a lot of food takes a lot of energy, leaving us feeling drained in other ways.

To avoid that post-meal slump, aim for smaller meals and snacks consumed throughout the day. Eating smaller amounts more often keeps your metabolism busy, providing cells and tissues with a continual supply of nutrients for more consistent energy levels throughout the day.

5. Stay hydrated

It’s not just what you eat that counts — what you drink matters, too. Even mild dehydration can cause fatigue, brain fog, and sluggishness, symptoms that can begin before you feel thirsty. 

While it’s tempting to reach for caffeinated beverages to boost energy, plain water is a much better choice. Don’t like the way water tastes? Add some melon, cucumber, or lemon for an added flavor boost. Carry a water bottle with you to make it easy to sip all day long.

Better nutrition, better health

Giving your body the micronutrients and macronutrients it needs to maintain energy and overall wellness isn’t rocket science — but it’s not always an easy task, either. Our team is ready to help with personalized nutrition plans focused on helping you achieve your goals, whatever they may be.

To learn more about how we can help you optimize your natural energy levels with a healthy eating plan, call or book an appointment online with STL Medical Weight Loss at our Chesterfield, Missouri, practice today. Can’t make it to the office? We also offer telehealth services for patients in Missouri, Texas, Illinois, Kansas, Florida, Delaware, Arizona, New York, Tennessee, Ohio, Michigan, Nevada, and Washington State.