When life happens, people adjust to adapt. However, there are common instances that are difficult to navigate, especially when we do not have the energy to think of solutions. Physics defines energy as a property transferred to an object to perform work. In essence, people can make things happen based on the amount of energy they have. This power also impacts their relationships. But how can a person generate more energy?

One effective way is putting high importance on their lifestyle.

Reasons Behind Having Low Energy Levels

When it comes to nutrition, calories can determine your energy level based on foods you consume and burn through physical activities. However, apart from high calories that make people extra sluggish and lethargic, there are also underlying health reasons that cause fatigue. 

Among those include:

Caffeine Overload - Sure, coffee can perk you up. However, too much of something always has its harmful effects. Excessive caffeine intake can result in palpitations, jitteriness, insomnia, and high blood pressure. It can also interfere with your sleep-wake hormones. Similarly, once your body has metabolized this stimulant, the wear-off process can result in fatigue.

Diabetes - Cells rely on sugar for energy. Regardless of its level, having a low amount of insulin to transport sugar to cells (essential for energy production) may cause fatigue.  If you have diabetes, your doctor may require a lifestyle shift with proper diet and exercise.

Lack of sleep - Piling work or longer screen time might have pushed you to sleep late at night. Lack of sleep can affect your ability to think and process information. It also causes fatigue and makes you grumpier. Experts suggest that you aim for 7 to 8 hours of sleep each night to feel extra refreshed and energized in the morning.

Hypothyroidism - Your thyroid gland is essential to your metabolism. It helps convert the power foods (fuel) that you eat into energy. People with hypothyroidism usually experience fatigue, weight gain, and depression because of their underactive thyroid.

Anemia -  This is quite complicated but can also be an underlying reason for low energy. The red blood cells contain iron vital to carry oxygen to the cells. However, there is a derailment of oxygen production for people who are anemic. If you are suffering from iron deficiency, there is no need to panic because it is a relatively common and treatable condition. Nutritionists advise replenishing your iron supply by adding iron rich foods such as meats, tofu, beans, potatoes, nuts, and broccoli into your daily diet.

Plant-Based Foods That Help Increase Energy

Indeed, foods are essential components to get energized. But, choosing the right power foods can save you from exceeding your daily calorie requirement and achieving a healthier and well-balanced lifestyle. Below is a list of power foods that can help boost your energy supply.

Power Foods #1: Avocados

It is one of the most favoured superfoods. You can use avocados  as a topping on  your bread or toss it into the blender as an additional ingredient for a creamier and healthier smoothie. This plant-based superfood is beneficial if you aim to power up your mood. Its healthy fat  content  enhances nutrient absorption and provides optimal blood fat levels. Similarly, you can store it as a future source of energy. For instance, 80% of the carbohydrate content helps stabilize your energy level. 

Power Foods #2: Bananas

Bananas are a good source of energy because of their complex carbohydrates, potassium, and vitamin B6. They provide different sugars (glucose, fructose, and sucrose). Your blood can easily absorb them at varying speeds, giving you a quick energy boost. Additionally, there are different types of bananas that contain countless evidence-based health benefits. Bananas help lower your risk for cardiovascular diseases, and aid digestive issues and gastrointestinal problems.

Power Foods # 3: Spinach

If you plan to shift to a plant-based diet, you can mix this versatile superfood in your go-to recipes or blend it with some of your personally-picked ingredients for a green smoothie. Spinach is a good source of iron, which helps transport oxygen to the brain to save you from feeling tired. Apart from that, spinach helps decrease oxidative stress, improve your eyesight, and prevent cancer and heart disease.

Power Foods #4: Kale

The amino acids and antioxidants in this superfood can keep you alert. You can mix it with your salad, use it as a side dish, or as a nutritional component to your smoothie. The amino acid L-tyrosine, found in kale, can boost your focus and mental processing. Similarly, the antioxidant and fiber content can help satiate your hunger and stabilize your blood sugar level.

Switch To These Energy-Boosting Recipes

If you’re looking for an energy-boosting plant-based meal, Black Beans and Avocado Toast is a simple and easy meal loaded with nutrients that produce energy. 

Black Beans and Avocado Toast

This high-energy meal can save you ample time as you can prepare it in under 20 minutes.The ingredients are highly nutritious, with benefits essential to support you in the morning.

Ingredients:

-270g cherry tomatoes, quartered

-1 red or white onion, finely chopped

-½ lime, juiced

-4 tbsp olive oil

-2 garlic cloves, crushed

-1 tsp ground cumin

-2 tsp chipotle paste or 1 tsp chili flakes

-2 x 400g cans black beans, drained

-small bunch of coriander, chopped

-4 slices of bread

-1 avocado, finely sliced

Procedure:

Step 1: Mix the tomatoes, ¼ onion, lime juice, and 1 tbsp oil. Set aside. Next, fry the remaining onion in 2 tbsp olive oil until it becomes soft. Add the garlic, cumin, chipotle, and mix until fragrant. Toss the beans, add water, and cook gently. You can stir it with the tomato mixture after 1 minute. You can add coriander based on your desired amount.

Step 2: Toast the bread and drizzle with 1 tbsp oil. Put the beans on top of each slice of bread. Add avocados on top, then sprinkle with the tomato mixture and coriander leaves to serve.

Get Energized Today, In A Plant-Based Way

Your productivity can lie in the amount of energy your body generates every day. There are plenty of ways to attain that, but you can never go wrong with a plant-based diet. However, if you are the type who gets swamped with lots of obligations, there are also superfood-filled-ready-made drinks you can consume. So, make the most out of your time, get energized, and prosper good relationships through a healthier you through plant-based ways!