Written by Vera Coetsee, Health and Nutrition Coach
11 Nov 2024
As we age, our bodies undergo a variety of physiological changes that can impact our energy levels and overall vitality. The foods we consume play a critical role in this process, influencing not only our immediate energy but also our long-term health. Nutrient-dense foods become increasingly important, as they provide essential vitamins, minerals, and antioxidants that support metabolism and combat age-related fatigue. Additionally, the body’s ability to absorb nutrients and maintain energy balance may decline with age, making it crucial to focus on balanced diets rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
Foods that Influence Energy
The foods we eat can have a significant impact on our energy levels, affecting our mood, productivity, and overall well-being.
- Complex Carbohydrates – Complex carbohydrates provide a steady source of energy due to their slow digestion and gradual release of glucose into the bloodstream. Sources include brown rice, quinoa, oats, whole wheat bread, lentils, chickpeas, and black beans.
- Healthy Fats – Healthy fats are essential for long-term energy and brain health. They take longer to digest, providing sustained energy. Sources include avocados, nuts and seeds, and olive oil.
- Lean Proteins – Proteins are vital for muscle repair and growth and can also provide energy when carbohydrates are limited. Sources include salmon, chicken, turkey, tofu, tempeh, and edamame.
- Fruits and Vegetables – Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support energy metabolism. Sources include leafy greens, colourful vegetables, and berries.
Avoid Energy Drainers
Certain foods can lead to energy crashes and should be consumed in moderation. Sources include sugary snacks such as candy and pastries which will cause quick spikes and subsequent crashes, processed foods such as chips and fast foods, and excessive caffeine which can disrupt your sleep and lead to energy slumps.
Incorporating a variety of nutrient-dense foods into your diet can help maintain steady energy levels and improve overall health. By focusing on whole, unprocessed options, you can fuel your body effectively and enhance your vitality throughout the day. If you need support with your nutrition and energy levels, make an appointment at our clinic here.
Sources:
Cannella C, Savina C, Donini LM. Nutrition, longevity and behavior. Arch Gerontol Geriatr. 2009;49 Suppl 1:19-27. doi: 10.1016/j.archger.2009.09.008. PMID: 19836612.