BackBattle the slump
Are you low on energy? It could simply be that you're not eating right
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Every time I do a corporate wellness workshop that begins post-lunch, I dread that I will be addressing a sleepy, unresponsive audience. If food is supposed to be energizing, why does post-lunch lethargy hit so many of us so hard? Food should leave you invigorated, not asleep at your workstation.
What causes this slump? Which foods can leave you sleepy and which ones get you energized? For many, it’s not just the post-lunch slump that’s the problem—there are also those who find it hard to get into gear in the morning, or feel the need to crash on the couch immediately after coming back from work. I constantly hear “Doc, I just can’t get myself to exercise—I just have no energy!"
And how does one differentiate this sort of “low energy" with chronic fatigue syndrome (CFS)?
CFS is a disorder characterized by extreme fatigue that can’t be explained by any underlying medical condition. There are many theories, however, ranging from viral infections to psychological stress. This kind of fatigue may worsen with physical or mental activity, and doesn’t improve with rest. The symptoms of CFS are similar to those of the flu and other viral infections, and include muscle aches, headache, and extreme fatigue. However, unlike a flu, CFS symptoms last for six months or more! There’s no single test to confirm a diagnosis of CFS, but if any of these symptoms sound familiar, consult your doctor.
Before jumping to conclusions though, you should look at some of the other common causes of low energy levels, fatigue and lethargy.
Iron deficiency
Too little iron in your body creates a cascade of problems that end up lowering your metabolic rate, and your energy levels. Women need about 18mg of iron in their daily diet and men, around 8mg. Being low on iron can make you feel tired and faint and look pale. Red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron.
One cup of soyabeans contains 9mg of iron; a half-cup of baked beans, 2.2mg; a half-cup of spinach, 6mg. A small cut of lean meat with spinach and lentils, washed down with orange juice (for better absorption), would be a great iron-rich meal, and it also provides proteins, carbs, vitamins and fibre. Many factors, though, affect the body’s ability to absorb iron. For example, tannins found in tea interfere with this process. And phytates, which are compounds found in some grains and vegetables—such as spinach, wheat, bran and nuts—can attach to iron and inhibit its absorption. However, vitamin C enhances the absorption. If you think you may be anaemic or have significantly low iron levels, see your physician before taking iron supplements.
Underactive thyroid
I’ve had patients tell me “Doc, I have been very active, but over the last few months I’ve become increasingly sluggish, low on energy and depressed. Why?" Do a thyroid blood test. Underactive thyroid is very often the cause for this. The good news is that it only takes four-six weeks of medication to get back to normal.
Excess caffeine
Most people drink coffee to get a buzz, and keep them “energetic" and ticking. Too much caffeine, up to three to four cups, especially in the evening, can cause insomnia. The lack of sleep will, in turn, lead to fatigue. A morning cup of coffee is good for you, but try and stop caffeine intake by about 3pm.
Sleep deprivation
You need 7-8 hours of sleep per night. If you are not getting that, you will be fatigued. Simple.
Smoking
There are many reasons why smokers typically have lower energy levels than non-smokers. For example, for the body to produce energy, it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
Avoiding physical activity
If you are saying you don’t have the energy to exercise, you are only fooling yourself. Physical activity, combined with proper nutrition and sleep, actually boosts energy levels and gives you a solid psychological boost as well.
Workplace issues
Regular conflicts in the office, long hours, and work-related burnout are common causes of
fatigue. In fact, most fatigue cases I see are mainly due to psychological factors. Seek professional help if this is a chronic issue.
Meal mantras
Never, ever skip a meal. Going without food for too long allows blood sugar levels to dip. By skipping breakfast or lunch—or both—not only are you depriving your body of calories just when it needs them the most (at breakfast time, your body is already in a starving state), you’re also likely to be ravenously hungry later and eat much more to compensate. So much for weight loss! And needless to say, no one is ever high on energy when starving!
Ironically, the very foods we so often rely on for quick energy, like candy bars or fruit juices, are concentrated sources of sugar and should be avoided if you want enduring energy. Simple carbs and sugar cause a quick rise in energy, and then follow it up with an equally abrupt slump. The best way to maximize the body’s potential for energy is to eat a combination of complex and simple carbohydrates. Complex carbohydrates, which are slow burning, should represent the bulk of the carbohydrates we eat. Examples of this would be oat porridge with fruits, an omelette with veggies and a wholemeal toast, or brown rice with chicken and vegetables.
Make sure you are eating meals at regular intervals, at least every 4 hours or so, and are getting all the right nutrients—essential fats, protein, carbs and fibre.
Large meals can drain you of energy. Try eating six mini-meals to spread your calorie intake. This will help with a more stable release of both insulin and sugar.
So before thinking you’ve got CFS, check if any of the things mentioned above could be responsible for low energy levels.
Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.
Write to us at businessoflife@livemint.com
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