Ask an Expert
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SEPTEMBER 2022 TOPIC: Keeping Your Energy Up Throughout the Day
Brianna Diorio Ph.D.
Clinical Nutritionist & Holistic Lifestyle Coach |
OUR EXPERT:
Brianna Diorio holds a Ph.D. in Integrative Medicine from the University of Natural Medicine and is a clinical nutritionist with a Master’s of Science in Human Nutrition from the University of Bridgeport. She is also a Functional Diagnostic Nutrition Practitioner (FDN), an Herbal Practitioner through the Herbal Academy, a Family Herbalist through The School of Natural Healing, a NASM Certified Personal Trainer, and a Holistic Lifestyle Coach from the C.H.E.K Institute. Brianna is the host of the Brianna Approved Podcast, which is a podcast for people who like a holistic approach to real science and clinical research on all things nutrition, botanicals and balance. |
“I know a lot of people say this, but I lose my energy after lunch. I’m so raring to go in the morning, but around 1:30/2 p.m., I start to feel tired and drained. I don’t eat a lot for breakfast or lunch. I’m wondering if you can suggest foods that will help, or perhaps I need to walk or something? I have a desk job, and this has been going on for a long time. I’m almost 60.” ~ Alicia (NC)
Alicia,
I always say energy is a barometer of our health, so if energy is off, there is a good chance there is something off with our diet (including nutrient deficiencies), blood sugar dysregulation, sleeping patterns, hormones (think insulin and ghrelin), and even mitochondrial function.
Eating a satiating breakfast first thing in the morning is one of the best ways to ensure you have stable blood sugar levels later in the day, which plays a major role in our energy levels. Starting your day with some quality protein can be one of the best macronutrients for stabilizing blood sugar, especially first thing in the morning. And remember, breakfast doesn’t have to mean breakfast food, so you can eat some leftovers from the night before or go for a more classic breakfast like a protein shake with steel cut oatmeal, some organic berries, flaxseed or Ezekiel toast. Get creative and make a protein pancake, egg muffin cups or a yogurt parfait.
Exposing your eyes to bright light in the morning can also help with energy levels, as this can play a role in our internal clock system (circadian rhythm). Try going for a 30 to 60 minute walk early in the day, sans sunglasses, and make sure to add some trace minerals to your morning water for extra credit!
“I have been waking up in the middle of the night since I hit perimenopause. I have to use the bathroom, then I can’t get back to sleep. I’m often up reading or staring at the ceiling. If I’m up for more than an hour, I wake up really tired, and I’m just starting my day. Any suggestions?” ~ Allison (RI)
Allison,
According to the Chinese Body Clock theory, our body has ebbs and flows of each organ system in the body and when it is most active. During the nighttime hours, some of the organs with the most activity include our liver and our gallbladder. Nighttime hours are also when our immune system and glymphatic system are active and when our body should be releasing greater amounts of certain hormones that can influence our sleep, including melatonin, cortisol, progesterone, estrogen and testosterone. If there are imbalances in these hormones, or if your circadian rhythm is out of whack, then your sleep might be disrupted.
A great jumping off point is to develop a healthy sleep hygiene routine, which means going to bed and waking up at the same time every night, sleeping in a cool and totally dark room, and, ideally, shutting off TV, bright lights and blue lights two hours prior to bed. Try not to drink a large amount of water two hours prior to bed as well, and think about adding in some calming herbal tinctures or tea as your night winds down, such as chamomile, valerian root, kava and passionflower. Magnesium can also help to relax the body before bed.
“I’m usually energetic all day, but when I get home from work, I just want to relax. Then, I realize I have so many chores to complete, and I get stressed about it. I know I shouldn’t be drinking coffee late in the day. Any suggestions?” ~ Anonymous
Anonymous,
There is nothing wrong with some solid vitamin (R)elaxation; in fact, it is important for almost every aspect of your overall health. Allow yourself some quality ‘alone time’ to decompress and regroup after a long day. If you find yourself feeling guilty or stressed about it, set a specific time on your phone (for 20 minutes or, perhaps, 40 if your day was really rough) that is scheduled just like anything else that is important in your life.
Another great idea is to do a "brain dump" – ideally the day before – of all chores that you feel like you have to accomplish the next day. After you write everything out, go back through the list and prioritize the order of importance from 1 to 5; for instance, a 1 would be something that needs to get done ASAP, and a 5 would be something to get done by the end of the week. When you complete one of the tasks on your list, make sure you give yourself some positive feedback and acknowledge your accomplishment. This will enable you to build confidence and positive momentum for future tasks and to-do lists.
Alicia,
I always say energy is a barometer of our health, so if energy is off, there is a good chance there is something off with our diet (including nutrient deficiencies), blood sugar dysregulation, sleeping patterns, hormones (think insulin and ghrelin), and even mitochondrial function.
Eating a satiating breakfast first thing in the morning is one of the best ways to ensure you have stable blood sugar levels later in the day, which plays a major role in our energy levels. Starting your day with some quality protein can be one of the best macronutrients for stabilizing blood sugar, especially first thing in the morning. And remember, breakfast doesn’t have to mean breakfast food, so you can eat some leftovers from the night before or go for a more classic breakfast like a protein shake with steel cut oatmeal, some organic berries, flaxseed or Ezekiel toast. Get creative and make a protein pancake, egg muffin cups or a yogurt parfait.
Exposing your eyes to bright light in the morning can also help with energy levels, as this can play a role in our internal clock system (circadian rhythm). Try going for a 30 to 60 minute walk early in the day, sans sunglasses, and make sure to add some trace minerals to your morning water for extra credit!
“I have been waking up in the middle of the night since I hit perimenopause. I have to use the bathroom, then I can’t get back to sleep. I’m often up reading or staring at the ceiling. If I’m up for more than an hour, I wake up really tired, and I’m just starting my day. Any suggestions?” ~ Allison (RI)
Allison,
According to the Chinese Body Clock theory, our body has ebbs and flows of each organ system in the body and when it is most active. During the nighttime hours, some of the organs with the most activity include our liver and our gallbladder. Nighttime hours are also when our immune system and glymphatic system are active and when our body should be releasing greater amounts of certain hormones that can influence our sleep, including melatonin, cortisol, progesterone, estrogen and testosterone. If there are imbalances in these hormones, or if your circadian rhythm is out of whack, then your sleep might be disrupted.
A great jumping off point is to develop a healthy sleep hygiene routine, which means going to bed and waking up at the same time every night, sleeping in a cool and totally dark room, and, ideally, shutting off TV, bright lights and blue lights two hours prior to bed. Try not to drink a large amount of water two hours prior to bed as well, and think about adding in some calming herbal tinctures or tea as your night winds down, such as chamomile, valerian root, kava and passionflower. Magnesium can also help to relax the body before bed.
“I’m usually energetic all day, but when I get home from work, I just want to relax. Then, I realize I have so many chores to complete, and I get stressed about it. I know I shouldn’t be drinking coffee late in the day. Any suggestions?” ~ Anonymous
Anonymous,
There is nothing wrong with some solid vitamin (R)elaxation; in fact, it is important for almost every aspect of your overall health. Allow yourself some quality ‘alone time’ to decompress and regroup after a long day. If you find yourself feeling guilty or stressed about it, set a specific time on your phone (for 20 minutes or, perhaps, 40 if your day was really rough) that is scheduled just like anything else that is important in your life.
Another great idea is to do a "brain dump" – ideally the day before – of all chores that you feel like you have to accomplish the next day. After you write everything out, go back through the list and prioritize the order of importance from 1 to 5; for instance, a 1 would be something that needs to get done ASAP, and a 5 would be something to get done by the end of the week. When you complete one of the tasks on your list, make sure you give yourself some positive feedback and acknowledge your accomplishment. This will enable you to build confidence and positive momentum for future tasks and to-do lists.
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