Nutritionist Explains How Everyday Diet Habits Impact Energy Levels

Feeling tired throughout the day is often linked to poor sleep or stress, but everyday eating habits can also play a major role in draining energy levels, according to nutrition experts. Small mistakes in food choices, meal timings and lifestyle habits may contribute to frequent fatigue without people realising the connection.

Lakshmi Kale, head nutritionist at Nutrition In Sync, said many people looking for ways to improve their energy levels often overlook their daily eating patterns. She explained that simple changes in what and when people eat can help improve energy and overall well-being.

One common misconception is that sugary foods and biscuits provide a quick energy boost. Kale said such snacks may create a temporary feeling of alertness but are often followed by an energy crash. She recommended combining carbohydrates with protein, healthy fats or fibre to help maintain stable blood sugar levels and avoid sudden tiredness.

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Afternoon fatigue is not always caused by lunch alone, the nutritionist explained. The body’s natural biological clock can cause a dip in alertness during the afternoon, and consuming large meals high in fat may increase feelings of sleepiness. Instead of skipping lunch, she suggested choosing balanced meals containing protein, vegetables and healthy fats for sustained energy.

Caffeine timing can also affect energy levels, according to Kale. While coffee can improve alertness, consuming it too late in the day may interfere with sleep quality. She noted that caffeine intake several hours before bedtime can reduce sleep duration, potentially creating a cycle of tiredness the following day.

Alcohol is another factor that can affect rest and energy. Although many people believe alcohol helps them sleep, Kale explained that it mainly causes sedation rather than healthy sleep. It can interfere with restorative sleep stages, leaving people feeling tired even after spending enough time in bed.

Persistent fatigue may also indicate underlying health concerns, including nutrient deficiencies. Kale pointed out that low iron and vitamin B12 levels can contribute to long-term tiredness, especially among certain groups. If fatigue continues despite improvements in diet, sleep and lifestyle habits, experts recommend consulting a healthcare professional to rule out conditions such as thyroid disorders, diabetes or sleep-related problems.

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