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Health & Wellness

What to eat when sluggish? Five meals boost energy

What to eat

When you’re exhausted and a little under the weather, deciding what to eat can seem like an insurmountable challenge. Your stomach tells you that you’re starving, but you don’t know what to make.

The easiest thing to do when you’re feeling run down is to get a takeout or an oven pizza. While this may work in the short term, there are better options if you’re wanting to boost your energy levels before retiring to bed for the night. A nutritionist wants you to know how to increase your energy levels by adjusting your food, no matter if it’s because of the heat or because you’re trying to learn how to sleep better.


All of these meals are rich in key nutrients that can help your immune system work properly, help you produce and retain red blood cells, and keep your blood sugar levels stable. All of this may help you avoid feeling exhausted. A vitamin shortage may be to blame if you find yourself tired or fatigued frequently. Always check with your doctor to be sure.


Green Vegetables

Even though spinach isn’t everyone’s favourite food, if you’re feeling under the weather, you need to up your intake of this leafy green.

According to Tanya Borowski(opens in new tab), a nutritionist therapist specialised in functional medicine, “leafy greens like kale, watercress, and spring greens include vitamins A, B6, and B9 as well as copper and iron.” Minerals like iron, zinc, and copper aid in the production of red blood cells, the body’s primary energy source since they transport oxygen from your lungs to all of your tissues. It’s important to note that “Red blood cells live for 120 days, so we’re constantly producing new ones,” she explains.

2. Whole grains

Whole grains

Even if your favourite post-workout meal consists of a loaf of bread, and you’re prepared to switch to whole grain, you don’t have to make any sacrifices. “Whole grains like oats, brown rice, and sourdough, include B vitamins including B6, B9, and B12,” explains Borowski, who adds that these foods are rich in B vitamins. In order to produce haemoglobin, a protein found in red blood cells, these are necessary.

Whole grains, on the other hand, are a wonderful source of fibre and protein. These are the most important macronutrients to include in your diet when you’re feeling run down. As a result of the irregular blood sugar levels caused by the lack of quality protein and fibre in food, people feel tired and lethargic within 70 minutes of eating.



B vitamins, iron, and protein are all found in eggs, according to Borowski. Also a good source of vitamin D, as “poor energy or exhaustion is also a common indicator of a vitamin D deficiency,” which is why they’re great.



Vegetables are well-known for their health benefits. They’re chock-full of nutrients that keep us healthy, but they’re also just what you need to fuel your immune system when you’re running low on energy. Polyphenols and fibre from vegetables “boost up your gut microbiota,” says Borowski.

“Fiber and polyphenols, the substances found naturally in plant meals, are essential for a healthy balance of gut bacteria. In the absence of them, the microbiome does not diversity, and our immune systems are weaker and we are less able to resist pathogens.” Vegetables are an excellent choice for those who want to improve their digestive health. 


Nuts and seeds

Protein, omega-3 fats, and minerals like zinc are all present in nuts and seeds.

Find a way to include these little powerhouses in your diet, whether it’s in the form of a fat bomb for breakfast or a sprinkle on your salad for lunch.



Borowski points out that while eating can help lift you out of a funk, it can also cause you to go back into one. Researchers at Humboldt University of Berlin found that a lack of protein and fibre in a person’s diet can lead to unstable blood sugar levels that rise and fall within an hour. The main reason of fatigue and exhaustion is a drop in blood sugar, which occurs as a result of not obtaining enough sleep.

Aim for the daily recommended quantity of protein (0.8g per kg body weight) and change your carbohydrate intake in order to avoid this problem.

You’re not getting the fibre or protein you need to control your blood sugar if you’re eating mostly white carbs like white rice, white bread, and pasta. Since protein and fibre take longer to break down in wholegrain carbs, they are better for regulating blood sugar than refined carbs.”

1.steamed rice


3.Grain in its complete form

4.Rye, sough dough, or spelt are examples of ancient grains.

5.Vegetables such as legumes and lentils



What should I eat tonight ideas?

1. Chicken & Veggie Stir-fry. tasty.co. Pin. …
2. Oven-Baked French Bread Pizzas. tasty.co. …
3. Easy Butter Chicken. tasty.co. …
4. Upgraded Ramen. tasty.co. …
5. Easy Chicken Alfredo Penne. tasty.co. …
6. Meal Prep Pesto Chicken & Veggies. tasty.co. …
7. Black Bean–Stuffed Sweet Potatoes. foodwithfeeling.com. …
8. Easiest One-Pot Beef with Broccoli. damndelicious.net.

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