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Health 6 Bad Eating Habits That Make You Feel Tired

07:22  25 february  2018
07:22  25 february  2018 Source:

3 ways to ensure warm hands and feet throughout winter, according to a doctor

  3 ways to ensure warm hands and feet throughout winter, according to a doctor They might surprise you

A poor diet might be the reason you feel tired . These irresistible recipes take low-and-slow cooking seriously-each one simmers away for eight hours or more. That makes them really convenient for your work schedule.

Except, sometimes the way we handle the heat just makes matters worse . Next time you ’re feeling the heat, perform a quick self-check to see if you ’re guilty of these habits that can ultimately make “ Eating convenient food can only make life more complicated and difficult,” Brogan says. 5. Loading up on caffeine. For the endlessly tired , stressed, and overworked, caffeine is the ultimate crutch.

Fashion designer in office yawing© Photo: Shutterstock/Alliance Fashion designer in office yawing

If you're an adult, you know what it's like to plain run out of energy. Sometimes it's because you're tired from lack of sleep. (These 8 foods can help you sleep.) Sometimes you've been burning the candle at both ends. But if all the other factors are in place, and you're still feeling that drain, then maybe there's one place you haven't looked: your diet.

Work with a physician to rule out other lifestyle and health factors impacting your sleep, says Sharon Palmer, registered dietitian and blogger at The Plant-Powered Dietitian. Then you can turn to the little things in your diet that might be the cause of your fatigue.

3 ways to ensure warm hands and feet throughout winter, according to a doctor

  3 ways to ensure warm hands and feet throughout winter, according to a doctor They might surprise you

However, some days you can feel slow, tired , sad, or unmotivated without any obvious reason. Because of this, you should know about the relationship between your eating habits and both anxiety and depression. When these bad days hit, we usually turn to the things that make us “ feel better”.

Worrying is fatiguing, and apparently I’ve gotten into a bad habit of doing just that. I know there’s a big difference between preparing and worrying. There are lots of other habits that might be making you tired that you may identify with better than mine.

1. Missing Out on Healthy Carbs

If you're cutting all carbs on Monday to make up for a weekend full of pancake brunches and burgers, you might be lacking what you need to feel energized and focused. According to Palmer, if you aren't getting the necessary fill of carbohydrates, it could leave you feeling sluggish. But not just any carbohydrates: healthy carbohydrates are our body's preferred source of energy, she says. If all you're eating is bread, cake and pasta, you're missing out on fiber and other important nutrients. This could also be the root of regular energy dips.

"These starchy foods have had the nutrients stripped away, especially the fiber," Palmer says. "They can be absorbed very quickly into the blood stream. You get this peak of blood glucose where you can feel a surge of energy and then it drops off quickly."

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  This Is the Absolute Best Diet for Weight Loss (Hint: It's Not Keto!) This Is the Absolute Best Diet for Weight Loss (Hint: It's Not Keto!)Dieting to slim down always sounds great in theory. But with so many different types of diets, it's tough to know where to start. Certain regimens can last for two days, two months, or the rest of your life. Some recommend limiting your calories, while others suggest reducing your carbs. We don’t blame you if it all starts to make your head spin.

Feeling sluggish by the afternoon? Your morning routine may be to blame—scrap these 7 habits and you 'll be feeling more alert in no time. 7 Things You Do In the Morning That Make You Feel Tired All Day.

Complaining coworkers and whining pals can actually make you tired . And if a morning quickie is more your style, there's good news: Highly active sex can actually make you feel more energized than sleepy.

Instead, try new ways to love whole grains and healthy carbohydrates. Palmer suggests fiber-rich bread, legumes, whole fruits and vegetables to stabilize your blood sugar and sustain your energy throughout the day. "These foods have this nice, slow glucose response where it gradually provides blood glucose, which is our form of energy and then it tapers off."

2. Starting Off the Day Without Enough Protein

If you're hoping to start off the day strong—and avoid the 11 a.m. slump right before lunch—have a balanced breakfast. Whereas the typical American breakfast can be very high in refined carbohydrates, you should have a mix of macronutrients at your meal. An easy way to think of macronutrients is that they're the most fundamental building blocks of energy and nutrition in our body: fats + carbs + protein.

Instead of a bowl of cold cereal that is high in refined carbs and low in protein, try a macro-friendly breakfast like a hearty egg-based breakfast, protein-packed pancakes with fruit, or yogurt with granola.

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  This Is What Fast Food Actually Does to Your Immune System ***ImagePlaceholder*** photo credit: shutterstock Don’t get enough sleep? Booze too much? Stressing out? These everyday habits could be ruining your immune system, but the worst culprit may be your fast food habit. A recent study out of the University of Bonn suggests that a typical 'Western diet' (a lot of red meat, sugar, and saturated fat and not much fiber -- basically synonymous with fast food) can kick the immune system into overdrive, causing inflammation. The study, published in the journal, Cell, goes on to connect that inflammatory response to serious conditions like cardiovascular diseases (read: stroke or heart attack) and type 2 diabetes, which itself can lead to cardiovascular diseases, as reported by Science Daily. Researchers, led by Eicke Latz, MD, PhD, director of the Institute for Innate Immunity of the University of Bonn in Germany, placed mice on a Western diet and observed that after only one month, the mice had an inflammatory response akin to that triggered by a serious bacterial infection. 'Fast food thus causes the body to quickly recruit a huge and powerful army,' noted the University of Bonn's press release, as that process notably increases the immune cells in the mice's blood. Even worse? The immune response isn't reversible, the scientists discovered.

Therefore, you will feel tired and weak. Habit #4 – Eating Out of Big Packages. This bad habit is hard in the United States! Everything in the grocery store is “Family Packed” and “Value Sized“, and the lower prices make those big containers really tempting.

Here, experts reveal common bad habits that can make you feel tired , plus simple lifestyle tweaks that will put the pep back in your step. Skip it, and you 'll feel sluggish. " Eating breakfast is like starting a fire in your body by kickstarting your metabolism," Goodson said.

"That protein is going to help delay the glucose response to your meal and slow it down," Palmer says. "Plus, choose whole grains instead of refined grains. Things like oatmeal porridge instead of refined breakfast cereals. Have whole grain toast instead of white toast."

3. Getting Too Much Caffeine (Without Realizing It)

"Coffee, overall, has proven to be a healthful habit. All the research in the last five years has been very promising, showing benefits," Palmer says. But you may be getting too much of it. We all have different tolerance levels for caffeine. "What is a good amount of caffeine for me, could be different for someone else," she says.

According to Mayo Clinic, up to 400 milligrams of caffeine per day appears to be safe. That's roughly the amount of caffeine in four cups of coffee. There's also a right and wrong time of day to drink coffee.

If you're experiencing stress, anxiety, nervousness, irritability or big dips in energy, they're signs of over-caffeination, which can easily happen. "You can go to a coffee shop and have a coffee drink that has twice as much caffeine as a home-brewed cup of coffee," Palmer says. Tune into your body for the right amount of coffee for you.

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Over phone with Bustle, running coach and personal trainer Susie Lemmer says that if you notice you wake up feeling chronically tired on most days, even with adequate sleep of between 7-9 hours nightly, then it might mean that your eating habits are messed up and draining you of energy.

Being over-scheduled, stressed, and tired as a result of other bad habits leads to a sedentary life. I am my own worst enemy when it comes to this, but at least I am aware of it. Self criticism eats away at your confidence and makes you feel that what you do isn’t quite up to par.

4. Going Too Long Without Eating

If you're drowsy or sleepy before lunch (hours after eating breakfast) or during the long commute back home before dinner, you may be in need of a small snack to maintain your blood sugar. Stick to healthy snacks with a mix of healthy carbs, protein and fat.

"It can be a 150-calorie snack like a handful of nuts, which has fats, protein and carbohydrates. Just a small snack will provide a little glucose boost until the next meal," Palmer says.

5. You're Dehydrated

Not drinking enough liquid throughout your workday can be the cause for midday fatigue or lightheadedness. Mayo Clinic recommends about 11.5 cups of fluid per day for women and 15.5 cups a day for men, but it can vary person to person. It doesn't all have to come in the form of water, although water is a healthy choice. Count all of your beverages combined, plus consider the water you get from your food (think juicy fruits). Make sure to sip on water throughout the day to ensure you're functioning at your best.

6. Eating a Huge Lunch

Some days just call for an extra-stuffed burrito or a big bowl of pad Thai. (Hey, you worked out this morning!) But that huge meal can lead to your afternoon downfall. Afternoon sluggishness can hit after a large meal, Palmer says.

"If you're struggling with this issue, it would better to have small meals with some snacks in between. When you're overeating and you feel like your digestive system is working overtime to deal with the large load, that can make you feel sleepy and not perform at your best."

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Effects of Bad Eating Habits . Why should you concern yourself with this post? What good would breaking your poor eating habits do? It can also make you feel tired as more blood rushes to your stomach to handle the food.

Eating the right foods, setting the right frame of mind, and keeping yourself organized can all have an impact on how the rest of your day proceeds. If you constantly feel lethargic and you 're not sure why, consider these six morning habits that could be making you feel tired .

To help figure out if you've had enough, Palmer points to a Japanese tradition called hara hachi bu, which essentially translates to eating until you're 80 percent full and stopping there. "You eat until you feel about two-thirds full. It takes a while for the brain to recognize that sense of fullness. So many of us eat until we just can't take another bite. And at that point, we have overeaten. You still feel like you can fit more in your tummy. That's a nice point to feel at your best."

What we eat and drink can play a huge role in how much energy we feel throughout the day. It's, of course, important to get enough sleep and exercise, and reduce stress, but don't forget the importance of a balanced diet. Like the saying goes, you are what you eat, so focus on healthy, high-energy foods to keep you going all day long.

Need an energy boost?


shutterstock_186016430 (1): Fashion designer in office yawing© Photo: Shutterstock/Alliance Fashion designer in office yawing

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