Lack of energy is a common problem, especially among women, due to factors such as hormonal changes, vitamin deficiencies, or the infamous burnout. But don't worry, because here we bring you a food diary and practical tips to learn how to have energy all day long. From breakfast to dinner, you'll discover which foods will help you stay active throughout the day.

Why do I lack energy and feel tired?

There are many reasons why you might feel exhausted. Stress, lack of sleep, poor diet, and lack of exercise can play a key role. In addition, hormonal changes, such as those related to the menstrual cycle or menopause, can influence your energy levels.

If we add inadequate hydration and excessive consumption of processed sugars to this, the problem worsens. That is why it is essential to adopt healthy habits and ensure you get the right nutrients throughout the day.

Energy at breakfast: the first meal of the day is essential

Breakfast is the fuel that gets us started for the day. To be effective, it should include protein, fibre-rich foods, complex carbohydrates and healthy fats. Skipping breakfast or choosing unhealthy options can leave you feeling tired and hungry well before midday. Take note!

Energy-boosting foods: If you are looking for a complete breakfast, these foods will give you everything you need to start the day with energy:

1. Oats: A source of slow-absorbing carbohydrates that provides sustained energy over time.
2. Fruits such as bananas or red berries: rich in antioxidants, fibre and natural sugars.
3. Dried fruit: such as almonds and walnuts, which provide healthy fats, proteins and essential minerals such as magnesium.
4. Greek yoghurt: high in protein and probiotics, which improve digestion and the absorption of essential nutrients.

Essential vitamins:

The B complex (B12, B6) is essential for energy metabolism, as it helps convert food into energy that can be used by the body.

These vitamins are found in foods such as eggs, whole grains, and supplements such as VitaZen Triptófano, our nutritional supplement designed to give you extra vitality to start the day off right.

Foods to avoid:

Avoid sugary cereals and industrial pastries. Although they may seem like a quick option, their high refined sugar content causes glucose spikes and momentary satiety, followed by sudden drops in energy and making you hungry again.

Star combinations: Based on the above tips, here are some examples of quick and easy dishes that are a great way to start the day:

1. Wholemeal toast with avocado and fried egg.
2. Banana, oatmeal and almond smoothie.
3. Yoghurt with nuts and an orange.
4. Oats with plant-based milk, a hard-boiled egg and a handful of berries.

Food: the goal is to maintain energy levels

Lunch is one of the most important meals of the day, as it allows us to recharge our batteries so we can face the afternoon without feeling exhausted. In the previous section, we explained that a good balance of protein, carbohydrates and healthy fats is key to avoiding fatigue and keeping us active. What's more, choosing the right foods can make the difference between feeling full of vitality or suffering the dreaded post-lunch energy slump.

To do this, it is advisable to eat at approximately the same time every day, preferably between 1:00 p.m. and 3:00 p.m., to regulate your metabolism and avoid feeling extremely hungry, which can lead to unhealthy food choices a few hours later.

Recommended foods

To maintain energy throughout the day, it is essential to include foods in your diet that provide quality nutrients and help stabilise blood sugar levels. Here are some recommended options:

1. Quinoa or brown rice: They are sources of slow-digesting carbohydrates that provide steady energy without causing sugar spikes.
2. Leafy green vegetables: Spinach, Swiss chard and broccoli are rich in iron, a mineral that is essential for combating fatigue.
3. Lean proteins: such as chicken, fish, tofu, or legumes, which help you maintain muscle mass and stabilise blood sugar.

Essential vitamins

Did you know that magnesium and potassium play a crucial role in energy production and muscle function?

Foods rich in potassium include bananas, oranges, chickpeas and kiwis; foods rich in magnesium include nuts, cocoa and dark green leafy vegetables such as chard. In addition to incorporating them into your diet, you can boost their benefits with supplements such as Orissens Magnesio + Potasio, The winning combination to regain your energy.

Foods to avoid

We recommend avoiding ultra-processed foods and those rich in saturated fats, as they can cause heavy digestion, reduce the ability to absorb essential nutrients, and contribute to feelings of fatigue throughout the day.

In addition, certain foods rich in tryptophan, such as some fish and cheeses, can induce drowsiness and affect your alertness, so it is advisable to moderate your consumption at key times of the day when you need to stay active.

Star combinations:

Here are some balanced and nutritious combinations that will help you maintain your energy throughout the day:

1. Quinoa salad with spinach, avocado and chicken: a combination rich in protein, healthy fats and slow-digesting carbohydrates, perfect for maintaining vitality without causing sugar spikes.
2. Grilled chicken breast with brown rice and roasted vegetables: a choice rich in lean protein, complex carbohydrates, and fibre, ideal for maintaining energy levels and avoiding feelings of fatigue after eating.
3. Lentil soup with carrots and tomatoes, served with a slice of wholemeal bread: a comforting option packed with fibre, iron and plant-based protein, ideal for maintaining physical and mental performance.

Dinner: light and nutritious for waking up with energy

To complete this diary of food-based tips on what to eat to avoid fatigue and have more energy during the day, we will finish with dinner. It is one of the most important meals of the day, as it directly influences the quality of your sleep and how you will feel when you wake up. A balanced dinner should be light, easy to digest and contain the right nutrients to promote restful sleep.

In this regard, we emphasise the importance of avoiding foods that cause heavy digestion, such as those rich in saturated fats or with excess refined carbohydrates. Consuming these foods before bedtime can cause the body to work harder to digest them, making it difficult to rest and causing night-time awakenings. It is also advisable to eat dinner at least two hours before going to bed to facilitate digestion and improve sleep quality, thus ensuring a deeper and more restful sleep.

Recommended foods

Here are some recommended options for a light but nutritious dinner:

1. Fish rich in omega-3, Fish such as salmon, tuna, and mackerel contain fatty acids that play an important role in the production of melatonin, the hormone that regulates the sleep cycle.
2. Vegetables such as courgettes, asparagus or mushrooms, They are the perfect accompaniment, adding fibre and antioxidants to any dish.
3. Fruits such as bananas or cherries,  that promote melatonin production.

Essential vitamins

Tryptophan is an essential amino acid found in foods such as fresh cheese, chicken and egg whites, which plays a key role in the production of serotonin and melatonin. These neurotransmitters are essential for regulating mood and the sleep cycle, facilitating deep and restful sleep.

Consuming natural sources of tryptophan in your evening meals can help improve sleep quality, provided they are balanced with other appropriate nutrients to avoid heavy digestion.

Foods to avoid

Once again, we recommend avoiding foods high in refined carbohydrates and sugars, as they can disrupt your sleep and cause you to wake up feeling fatigued.

Star combinations:

To end the day with a light and balanced dinner, it is important to choose food combinations that promote restful sleep without compromising digestion, such as:

1. Spinach omelette with fresh cheese: a dish rich in high-quality protein and iron, ideal for promoting muscle recovery and relaxation before bedtime. Spinach provides iron and antioxidants, while fresh cheese contributes calcium and essential proteins (such as tryptophan) for restful sleep.
2. Pumpkin and carrot cream soup: It provides beta-carotene and antioxidants that promote cell regeneration and strengthen the immune system. Its light texture aids digestion and prevents night-time discomfort, allowing for optimal rest.
3. Tuna salad with avocado and tomato, accompanied by a relaxing herbal tea: a complete dinner that combines protein, essential fatty acids, fibre, and antioxidants. Ideal for keeping your body nourished without overloading your digestive system before bedtime.

Extra tips for maintaining energy throughout the day

In addition to proper nutrition, there are other key factors that can influence your energy levels throughout the day. Staying active, sleeping well, reducing stress, and ensuring you are well hydrated are essential for combating fatigue and improving your overall well-being.

Below, we share some additional recommendations that will help you maintain a stable energy level.

Doing sport:

Exercise improves circulation and helps release endorphins, which increase feelings of well-being and help reduce stress. Low-impact exercise, such as yoga, Pilates, or even daily walks, can be ideal for maintaining stable energy levels, especially in women.

These activities not only help improve endurance and strength without causing excessive wear and tear, but also promote flexibility and relaxation.

Maintain good sleep hygiene

Getting a good night's sleep is key to maintaining energy during the day. Inadequate rest not only affects your mood, but also reduces your ability to concentrate and decreases your physical and mental performance. For good sleep hygiene, we recommend sleeping between 7 and 9 hours. Before going to bed, avoid using screens for at least an hour before bedtime, as the blue light emitted by electronic devices can interfere with the production of melatonin, the hormone responsible for regulating sleep. In addition, sleeping in a quiet environment with low light and at a comfortable temperature promotes deeper and more restful sleep.

If you have difficulty falling asleep, you can opt for relaxing herbal teas or specific supplements such as Orissens Sueño Gotas, which help improve the quality of your rest naturally.

The importance of good hydration

Believe it or not, dehydration is also one of the main causes of fatigue. To combat this, make sure you drink at least 2 litres of water a day. If drinking plain water becomes a bit tedious, you can try adding a few slices of fruit to give it some flavour, or supplement your hydration with natural herbal teas.

Reduce stress

Yes, chronic stress can drain all your energy. We know that dealing with it can be difficult, so we encourage you to try techniques such as meditation, deep breathing, stretching, or even listening to relaxing music to reduce tension and improve your daily performance.

Consult a professional

While these tips can help you improve your energy levels, everyone is different and may need a more personalised approach.

If you notice that fatigue persists and affects your daily life, it is best to see a healthcare professional to identify possible underlying causes and receive appropriate treatment. Consulting a doctor not only ensures an accurate diagnosis, but also allows you to access specific recommendations tailored to your needs, providing you with greater well-being and quality of life.

Frequently asked questions

Should I sunbathe to have energy during the day?

Yes, exposure to the sun promotes the production of vitamin D, which is key to maintaining high energy levels. Experts recommend daily sun exposure of approximately 15 minutes on the face and arms between March and October, with a sun protection factor of between 15 and 30.

How much daily exercise is recommended to maintain energy levels?

At least 30 minutes of moderate physical activity, such as walking or swimming, helps maintain a good energy level.

Is it normal to feel tired after eating?

Yes, especially if the meal is heavy. Opting for light foods and avoiding excess carbohydrates can help prevent post-meal drowsiness.

Sources:

Foods rich in potassium: https://www.cun.es/chequeos-salud/vida-sana/nutricion/alimentos-ricos-potasio

Foods rich in magnesium: https://www.cun.es/chequeos-salud/vida-sana/nutricion/alimentos-ricos-magnesio

Omega-3 and melatonin:https://somno.cl/el-omega-3-como-un-posible-aliado-para-mejorar-el-sueno-de-los-estudiantes/

Tryptophan: https://medlineplus.gov/spanish/ency/article/002332.htm

Benefits of yoga and Pilates: https://vimassport.com/blogs/inicio/yoga-y-pilates-beneficios-y-equipamiento-para-principiantes#:~:text=El%20yoga%20y%20el%20pilates,y%20niveles%20de%

Sunbathing/energy and vitamin D: https://blog.contraelcancer.es/vitamina-d-sol/