Anyone who deals with a disability might lament the fact their energy levels are low. As somebody with mental health problems or a physical ailment, it’s essential to have as much fuel as possible to get through the day. Plus, life doesn’t stop, so you need to find a way to mix everyday tasks, such as parenting, with a disability.
Thankfully, there are ways to top-up your tank and make sure you have the energy to do the things you want. And, it’s vital to embrace these tactics because they encourage the whole community to branch out and take risks. Whether it’s a trip to Holland or Europe in general, there’s no reason to avoid traveling if you have a disability, for example.
You might be surprised, but the most accessible option is to tweak your diet. Changing the foods you eat and combining them with other ingredients is a surefire way to ensure your battery is fully charged. If you’re unsure or don’t know where to start, you’ve come to the right place. Here is a selection of the diet methods that will make sure you are what you eat – energized!
Eat Slow-Release Carbs
Stay away from carbs, they say. They’re no good for you, they say. Well, the truth is that carbohydrates are excellent sources of energy. Sure, they turn into fat if you don’t work them off, but we’ll get into that a little later. What you need to keep in mind is that carbs, the complex kind, are harder to break down, which means they release energy slower than protein and fats. As a result, you’ll have a constant source of fuel providing you with a pick-me-up all day.
While carbs and protein offer the same amount of calories in one gram – four – they aren’t equal. Pasta and bread are starchy, which means they take longer to absorb into the bloodstream. As a result, it’s easier for the body to store them as fat rather than turning them into sugars. However, a good option is to switch to whole grain or brown versions of the regular staples.
Brown bread and pasta aren’t filled with the additives you find in the white versions.
But Don’t Overdo It
One of the reasons you might feel lethargic is that you eat too many carbohydrates. When the body breaks carbs down, it processes them into sugar. That means your blood sugar skyrockets and you get an adrenaline hit. Unfortunately, it results in the body suffering from tiredness when you come down from a sugar hit.
The problem most people face is that 45% to 60% of your calorie intake should be from carbohydrates. So, is switching to whole grain slow-release carbs enough? The answer is simple – no. Instead, it’s crucial to combine different food groups to ensure you get a good mixture of macros in your diet. Macronutrients are fat, protein and carbs. By eating whole grains with a side of healthy fats (nuts) and lean protein (fish), you’ll avoid a sugar spike.
A healthy balance of macros is essential for anybody who wants a steady, even flow of energy.
Opt For Plants
It’s tough not to overeat at times. Trying to make sure there is an ingredient that represents each food group isn’t always feasible. However, giving your body too much of something it doesn’t need, or starving it of something it does, will end in tears. Well, it will if you have enough energy to keep your eyes open! What you need is a cheat, a middle ground that you can lean on in your time of need.
Ladies and gentlemen, look no further than plants. Unlike fruits, they contain very little sugar and replace one sugar-based diet for another. Even if the sugars are unrefined, it’s better to keep them to a minimum. Also, they’re low in calories. Plus, the majority of vegetables are useful when digested. Probably the most significant benefit of opting for plants, though, is the fact they resolve deficiencies.
Ladies, did you know that 10% of women between the ages of 20 and 49 have an iron deficiency? Combined with a disability, this will make you feel as if all of your energy has been sucked out of your body. Iron delivers oxygen to the muscles, which means it’s full of what you need to stay alert and awake.
Cleanse Your Body
Sometimes, it’s best to start fresh and begin from the beginning. Your body is the same, in many respects. Of course, it seems impossible to restore to its factory-settings because it’s not a computer. However, the good news is that you can with a cleanse. Cleanses are potent tools for clearing the body of toxins and impurities that lead to fatigue while adding vital vitamins and minerals.
You need to choose wisely, however. Too many cleanses are laxative-based and work from the premise that everything needs to go! Sadly, this is unhealthy as it removes the essential nutrients the body needs to keep the muscles and brain working at full power. The key is to keep a lookout for healthy signs of a cleanse, such as snack options and weight loss management. Follow the link for more detailed information.
A top tip every cleanser should remember – drink enough water. During a cleanse, staying hydrated is critical to the process. According to the experts, you need about 0.8 to 1.4 gallons of water on cleanse days to ensure your body receives enough hydration.
Okay, okay – you can’t start your day without a cup of Java. Lots of people say that without realizing how harmful the statement is to their health. Caffeine isn’t in your corner regarding your energy levels because it provides a fake high. You’re feeling low and need a boost of energy, which is why you turn to your go-to fluid. Unfortunately, a pick-me-up only lasts for a short while.
Like eating too many carbs, you suffer more once the effects wear off as you end up doubly tired. Rather than turning to a stimulant, you need to opt for an organic fuel source that balances out your macros and keeps everything in check. Curbing your caffeine addiction isn’t a walk in the park, but it is possible with the right replacements. Tea is a healthy option caffeine-wise, as is decaf coffee. Also, don’t attempt to go cold turkey as it will only make the cravings more intense.
Start by steadily reducing the number of cups you drink per day to a small amount, and then think about stopping altogether. Otherwise, you’re likely to get back on the bandwagon and regularly suffer from fatigue.
Don’t Be Scared Of Fats
You see the name and it sends a shiver down your spine. Trying to stay healthy means avoiding fats to lots of people. However, they are an essential part of your diet, and they are integral for maintaining high levels of energy. The way it works is simple – antioxidants need fats to grab onto so that they reach the bloodstream.
Although fat-free or low in fat products seem healthier, sometimes it’s better to take the full-fat option. Without it, antioxidants that fight free radicals and keep your cells healthy won’t be maximized properly.
A constant source of fuel is necessary for maintaining your lifestyle. Hopefully, these diet tips will help you to transform your eating habits for the better. With more fuel to rely on, the little things in life that are a struggle will seem less hassle.