Are you eating healthy but often feel like you have low energy? It’s possible that although you’re eating things with nutritional value, you aren’t eating exactly the right things! Making sure you eat enough fiber and staying hydrated are extremely important for helping your body feel its best as well as maintain appropriate energy levels. If you’re  getting enough fiber and water intake, its possible it might be time to work in some probiotics as well.

 

Fiber

Fiber is known as an indigestible fiber. There are two types of fiber: soluble and insoluble.

Soluble fiber is dissolved by water and other substances in the digestive tract. soluble fiber can help moderate blood glucose level (which helps with energy) as well as keeping your cholesterol low. Soluble fiber helps to slow the movement of food through the digestive tract. It can also help the growth of healthy bacteria (which we will talk about more with probiotics).

Sources of Soluble Fiber:

  • Oats
  • Legumes (peas, beans, lentils)
  • Some fruits (oranges, apples, plums, bananas)
  • Some veggies (carrots, broccoli, sweet potatoes)

There is also a type of fiber known as insoluble fiber. Insoluble fiber does not absorb or dissolve in water. It passes through your digestive system. Insoluble fiber helps intestinal health as well. Insoluble fiber also contributes to “stool weight”

Sources of Insoluble Fiber

  • Whole grains (brown rice, barley, wheat bran
  • Beans
  • Other vegetables (peas, green beens, cauliflower)
  • Skin of some fruits (grapes, kiwis, tomatoes)

It is recommended that we consume between 25-30g of fiber daily.

Some other benefits of fiber include bulk and satiety in diet, regular bowel movements, regulatory effects on blood glucose levels and lowering risks of heart disease. According to a study from the University of Minnesota found that a “10 gram increase in daily fiber intake was associated with a 14% decrease in risk of all heart disease”

 

Hydration

Aside from fiber, staying hydrated can help you stay healthy and increase your energy levels. First, lets discuss water recommendations.

The average men should consume around 3.0 Liters of water daily (about 13 cups) while the average women should consume around 2.2 Liters of water daily (around 9 cups). If you are participating in a fat loss program, you should also try to increase your water intake by 8 oz for every 25 pounds you are overweight (from your ideal weight).

By consuming enough water and staying hydrated, you will begin to notice many benefits. Since the human body is made up of around 60% water, it is extremely important to stay hydrated. By consuming enough water, you can experience body temperature regulations, improved metabolic functions, improved liver functions and improved endocrine gland functions (the endocrine gland help regulate hormones which helps with metabolism and growth).

Water is especially important for those who live an active lifestyle. Studies show “that fluid loss of even 2% of body weight will adversely […] decrease performance levels.” and its also shown that “mild dehydration (1-3% of body weight) can impair many aspects of brain function.”

There are also many effects of dehydration you might be experiencing and may not know why:

  • Decrease performance
  • Decrease blood pressure
  • Water retention
  • Increased core temperature
  • Increased perceived exertion
  • Increased heart rate
  • Fatigue

By staying hydrated, you can avoid the effects of dehydration and help your body work to its fullest potential.

 

Probiotics

If you’re eating enough fiber-rich foods as well as drinking the recommended daily water intake but still find yourself feeling low energy or not your best, it might be worthwhile to introduce probiotics into your diet.

Probiotics are live, good bacteria that grow in your digestive system. They help to aid in digestion, nutrient absorption and immune health. They can also aid in helping IBS, intestinal infections and more. Probiotics are important because they support gut health and “he gut is responsible for creating 95 percent of the serotonin and may have significant impact on brain function and mood”. The gut is even often referred to as “the second brain”

Sources of Probiotics

  • Apple Cider Vinegar
  • Fermented vegetables
  • Kefir
  • Kimchi
  • Kombucha
  • Sauerkraut
  • Yogurt (with live cultures)
  • Miso
  • Supplements

By introducing probiotics into your diet, you can see benefits such as anti inflammation and decrease in fatigue. The reason some may have a lack of energy is because they aren’t getting vitamins that are vital for them which contribute to a health gut flora. In fact, “a healthy gut flora also aids in the production of extra B vitamins, essential for energy production in the body.”

 

If you think you’re eating healthy and fueling your body, but still aren’t feeling like the best you can, double check these three things when it comes to your diet!

Still need help? We offer nutrition consultations at Envision Fitness! E-mail hopkins@envisionfitnessmn.com to get started.

We are also excited to announce that we are a proud partner of Herbalife.

 

Sources:
“7 Science-Based Health Benefits of Drinking Enough Water.” Healthline, Healthline Media,
Axe, Josh. “Probiotics Benefits, Foods and Supplements.” Dr. Axe, Dr. Axe, 19 Mar. 2018
Clark, Micheal. NASM Essentials of Personal Fitness Training. Jones & Bartlett Learning, 2018)
Freedman, Cheryl. “8 Reasons Why Probiotics Are Good for You.” Healthy Magazine , Healthy Publisher Logo, 9 Nov. 2017
Matthews, Michael. Thinner Leaner Stronger: the Simple Science of Building the Ultimate Female Body. Oculus Media Group Llc, 2015.