Almost everyone struggles to jump out of bed joyfully in the morning, but some breeze through the wake-up crisis with ease, while others drag their fatigue well into the morning hours. Why does this happen, and how is it related to the food you eat?
There's a close connection between the types of food we consume (and the size of our meals) and our feelings of fatigue. Changes in blood sugar levels, digestive processes, and other hormones are responsible for these sensations.
Foods rich in sugars and simple carbohydrates cause a rapid rise in sugar (glucose) levels, followed by a sharp drop that leads to a feeling of heaviness. Right before a workout, it's advisable to eat simple carbohydrates to boost energy levels for the duration of the exercise. Even before situations that demand heightened awareness and concentration, it's recommended to maintain stable sugar levels and eat a recommended meal containing complex carbohydrates, fats, and protein (a whole-grain sandwich, spread/nuts, and fruit/vegetables are always preferred) rather than chocolate sweets during studying or driving.
Meals containing hard-to-digest meat can cause fatigue. There's a lot of energy directed towards the digestive system. Additionally, there are also foods high in sugar and simple carbohydrates that can cause fatigue due to the sugar crash that occurs shortly after eating. It's advisable to avoid heavy meals during the workday. We don't have time to rest, and then there's a search for sweets to wake up.
When is it preferable to eat "light" meals?
It's always recommended to consume "heavy" meals as early as possible during the day when our metabolism works most efficiently. The best times are early morning and early afternoon.
The body can efficiently break down the food into necessary components. Eating a large meal in the evening or at night is not recommended due to digestive disturbances and difficulties in falling asleep, as well as the challenge of quality breakdown at these times. Generally, it's advisable to reduce heavy meals close to bedtime.
Can a certain amount of coffee lead to fatigue?
Consuming large amounts of coffee (more than about four cups a day - 400 milligrams of caffeine) can lead to excessive fatigue, especially after the caffeine's effects wear off. This phenomenon is called a "caffeine crash" - a rapid energy drop after a quick rise from drinking coffee. Therefore, it's important to limit caffeine intake. Drinking coffee in the evening can disrupt sleep and cause fatigue the next day. Additionally, caffeine inhibits iron absorption. Therefore, excessive coffee consumption in the long term can indirectly lead to iron deficiency, which can cause fatigue.
When is it recommended to eat carbohydrates and when less?
Complex carbohydrates are an important component of the diet and are recommended to consume more of them before exercise or after intense activity. Generally, it's advisable to reduce food intake in the evening and before sleep. It's best to consume carbohydrates moderately and to minimize consumption of simple carbohydrates and sugars (sweeteners) with no nutritional value that cause a feeling of alertness, but shortly thereafter, there is a sharp drop in sugar levels and energy.
What foods are recommended to maintain alertness?
What can help maintain alertness is small and light meals, such as a vegetable salad with tuna/egg/salmon/chicken breast or tofu, and drinking green tea after the meal (contains caffeine). Fresh vegetables and fruits rich in vitamins, minerals and antioxidants that support brain activity and alertness.
Whole grains - whole bread, oats, brown rice - are complex carbohydrates that release sugars slowly over time, maintaining stable energy levels throughout the day. Additionally, quality proteins like tuna, meat, chicken, lentils, and beans contain amino acids that support proper brain function. Nuts (Brazil nuts, walnuts) are rich in healthy fats and enhance cognitive function. Drinking water and maintaining proper hydration are vital to maintaining alertness and concentration. It's important to drink at least eight cups of water a day.
Is there any significance to the temperature of the food we eat?
There's no clear direct correlation between the temperature of food and alertness it may cause. Some people feel more alert when consuming cold beverages due to the refreshing sensation they provide. On the other hand, foods such as vegetables, 5% fat cheese, yogurt, and even cold soups on the daily menu are easier to digest and allow for maintaining higher levels of alertness compared to hot foods and stews.
Why is it difficult for some of us to wake up in the mornings and "get going," is this also related to nutrition?
Several factors influence our ability to wake up and focus. Our body's hormonal sleep-wake cycle includes light sleep and deep sleep in waves. Waking up from deep sleep is more challenging and requires more time. The body needs time to adjust its biological clock to wake and light hours and to stop the hormonal cycle of sleep and night. Sugar levels can drop sharply during sleep after heavy, carbohydrate-rich meals, leading to a quick sugar level drop and then difficulty waking up. Eating a balanced breakfast that doesn't contain only sweets can ease waking up.
Dr. Inbal KadmanPhoto: Pazit AsulinDoes food have a different effect on men than women?
Women generally prefer carbohydrate-rich foods, while men generally prefer protein-rich meals due to hormonal differences and possibly due to reduced production of the neurotransmitter serotonin, which at low levels can cause mood swings, hunger, and cravings for sweets.
Is there a connection to nutrition in different stages of life?
It's important to remember that each of us is different, and a balanced and tailored diet is essential to our culinary and nutritional preferences, our weight, and the results we want to achieve. A protein-rich diet that reduces fats may not be suitable for adolescents and may be more suitable for those who have finished growing and developing muscle mass or for a woman in her reproductive age. A balanced diet rich in vitamins and minerals is essential at all stages of life. The required amounts vary with age.
How to maintain a more energetic lifestyle?
Maintaining a healthy and energetic lifestyle involves comprehensive care for both our physical and mental well-being. It's essential to maintain a balanced diet containing all food components and consisting of quality food rich in healthy and essential ingredients.
Noa AvrahamPhoto: Maccabi Medical ServicesEngaging in regular physical activity will improve both mood and energy levels. It's important to ensure adequate and quality sleep while maintaining sleep hygiene. It's recommended to sleep in a dark room, avoid screens before sleep, and ventilate the room. It's advisable to go to bed at regular hours as much as possible. It's important to get at least seven hours of sleep per night. Meditation and stress reduction greatly contribute to maintaining a proper lifestyle.
Maintaining a balanced and nutritious diet and maintaining a proper weight will keep us more energetic. A diet rich in sugar and excess weight will make us feel heavier. In addition, a diet rich in simple carbohydrates and sugars increases energy levels for a short time but then causes a crash and energy drop. Physical activity releases endorphins and contributes to a feeling of lightness and energy throughout the day.
This guide was written by Dr. Inbal Kadman, a specialist in family medicine at Maccabi Health Services, and Noa Avraham, a clinical dietitian at Maccabi Health Services