So often the first words I hear from clients is “I’m so tired and I don’t know why!” It seems we are often looking in all the wrong places for solutions to tiredness – like energy drinks, overloading on caffeine throughout the day just to try to stay ahead of the fatigue. Men and women struggle with this, but with June being Men’s Health Month, I would like to speak directly to the men out there who are thinking “Why am I so tired?”

First of all, it is always important to stick to basics – food is fuel for our bodies, so eating nutrient-rich foods frequently throughout the day works wonders to help maintain energy. By eating every three hours we are providing our bodies with constant energy throughout the day, verses artificial spikes for our energy, which cause afternoon slumps.

Here are some foods you can try I’m certain will boost your energy and vitality.

  • Choose more iron-rich foods: Iron helps our organs receive adequate oxygen on a daily basis; without sufficient iron, we may end up feeling low on energy. Foods high in Vitamin B include liver, oysters, mussels, beef, sardines, chicken, turkey, salmon, tuna, dried fruits, iron-fortified cereals, beans, pumpkin seeds.
  • Look for foods high in B Vitamins: whole grains, pork, dark green leafy greens, lentils, milk products, fish, bananas
  • Choose food high in magnesium: Avocados, nuts, seeds, whole grains, fatty fish – and even dark chocolate.
  • Eat more complex carbohydrates: Even though many people today are avoiding carbohydrate don’t forget they are your body’s first choice for energy! Dietary sources of complex carbohydrates: whole grains (i.e. brown rice, whole wheat bread, whole wheat pasta, quinoa, millet, farro), sweet potatoes, beans, green peas, butternut squash.
  • Sleep consistently. Sleep is how we refuel our tanks after a long day. Having a consistent sleep schedule can help our bodies better regulate our sleep cycle. Go to sleep and wake up at the same time Monday through Monday. You will be surprised at how energized you feel!
  • Drink water. If we are eating a nutrient-rich diet, but not drinking enough water it’s like never tuning your car– it doesn’t run efficiently. Dehydration is an energy-drainer.
  • Enjoy a high-protein breakfast. Starting your day off right gives you fuel to begin your high-energy day. Folks who incorporate breakfast into their daily routine tend to have reduced likeliness of obesity, high blood pressure, heart disease, and diabetes.

I challenge you to take a look at your lifestyle and see which of these changes you can make to improve your stamina and vitality! It’s easier than you may think! 🙂