Sustaining Energy Levels

Do you find it hard to get going in the mornings? Do you find it impossible to keep your eyes open after lunch, meaning that you are quite unproductive during the afternoon? Do you crash on the sofa after dinner, finding it impossible to drag yourself to bed?

If you answered yes to any of these questions then it is likely that your blood sugar levels are imbalanced, and that this is impacting your energy levels.

By following the tips below you should see a big improvement in your energy throughout the day – giving you more motivation to exercise and achieve your goals.


To avoid energy slumps and improve your energy levels:

  • Never skip meals, especially breakfast
  • Eat every 2 – 3 hours to ensure that blood sugar levels are maintained – three meals a day, plus mid morning and mid afternoon snacks are advised
  • Swap refined carbohydrates (white bread, white pasta, white rice and foods made from white flour) for complex carbohydrates (wholemeal bread and pasta, brown rice, oats, fruit and vegetables) as they release their sugars more slowly, giving you more energy, and they contain nutrients important for energy production.
  • Have a combination of protein and complex carbohydrates at every meal and snack:

To give you an idea, here are a few balanced meal ideas including snacks: 

Breakfast: muesli or porridge (complex carbs) sprinkled with nuts and seeds (protein), with yoghurt (protein) and fresh berries (complex carbs) or scrambled or poached eggs (protein) on wholemeal toast (complex carbs)

Mid morning snack: apple (complex carb) and a handful of cashew nuts (protein)

Lunch: smoked mackerel (protein) with a watercress, tomato and cucumber, with oatcakes (complex carbs)

Mid afternoon snack: crudites (carrots, cucumber, peppers) (complex carbs) with hoummous (protein)

Dinner: lentil stew (protein) with brown rice (complex carb); chicken (protein) with wholemeal noodles and stirfried vegetables.   

  • Cut down on stimulants – tea, coffee, chocolate, fizzy drinks and nicotine – as they disrupt blood sugar levels and only provide a temporary burst of energy
  • Drink plenty of water 6 – 8 glasses a day

If you have any nutrition questions you would like answered, or subjects you would like covered, please contact Emily directly at the email address below.

Nutritional Therapy can help with a wide range of health issues including weight gain, arthritis, depression, cardiovascular disease, high cholesterol, stress, skin conditions, digestive disorders and more. If you would like to find out how Nutritional Therapy can help you please call Emily on 07967 639347 or email

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