What to eat if tired all the time
SEE ALSO :People said the pain was all in my head2. Balance your macros ‘Macros’ or ‘macronutrients’ refers to carbs, protein and fat. Even if you choose slow-release carbs, such as wholegrain varieties, eating too much of them can make you feel lethargic. Therefore opt for a good balance between complex carbs and healthy fats – such as those in nuts, seeds and avocado – and lean protein, such as beans, fish and leaner cuts of red meat like pork. 3. Get enough quality sleep This one may be obvious, but it’s easy to forget about! Don’t attempt to burn the candle at both ends – adequate rest is crucial for supporting energy levels. To get a good night sleep, swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana. Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices. Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry. Aim to eat your main meal earlier in the evening - the act of eating pushes up the body’s core temperature and this can disrupt sleep so eat your evening meal at least 4 hours before retiring for the day. Last thing, a glass of warm milk with a cracker or oatcake can be useful. Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks. Have your last caffeine-containing drink no later than lunchtime. Build relaxation and exercise into the day to help manage stress. Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.
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