Boost your energy

Health writer and nutritional therapist Sarah Hanson suggests how to keep going on a busy day

One of the most common issues people come to see me about is a lack of energy. Chronic tiredness could be caused by a medical condition, in which case you should consult a doctor. But in many cases, low energy is down to what you eat and when you eat it.

Too many people skip breakfast. Breakfast gives you a boost to help you through the day and can prevent a mid-morning energy slump, when it is tempting to grab coffee and a chocolate bar—which makes you feel worse. Caffeine and sugar give you a short burst of energy followed by a crash and the cycle starts again. You should try herbal teas such as Rooibos (which can be drunk with milk). For an instant energy lift, try eating grapes, bananas, raisins or dried apricots with a handful of unsalted nuts or seeds.

The secret to keeping energy levels high is grazing. Ideally, you should have three meals and two snacks a day. High-fibre foods, such as fruit, vegetables, nuts, seeds, wholegrain bread and brown rice release energy slowly and keep energy levels even. Protein also helps slow down digestion, so try to include some with every snack and meal. Try adding plain yoghurt or ground seeds to your cereal or have wholemeal toast and nut butter.

It is important to have protein such as tuna, chicken or egg at lunch, as well as a small amount of slow-release carbohydrates (wholemeal bread, pasta, baked potato) to help you stay alert. A carbohydrate-heavy lunch is hard to digest, so your body diverts energy away from the brain to the digestive system making you feel lethargic. Only drink alcohol in moderation. It contains a lot of sugar that makes you feel tired and depletes essential nutrients. Getting out for a walk at lunchtime will also help.