As you age, low energy and chronic fatigue become a very prevalent issue for many. From vitamin deficiencies to stress to hormonal changes, experiencing constant low energy can be very frustrating, especially when it impacts your ability to live everyday life. However, wellness starts with what you put in your body, and there are some foods that you can add to your diet that will help energize you so you can tackle the day while feeling your best. Janet Verney, an Advanced Gut Health Course moderator at the Institute of Integrative Nutrition and founder of ROOTS2Wellness is sharing with us some of the foods she recommends for maintaining steady energy levels throughout the day.
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One reason that you may be feeling sluggish is that your gut isn’t working the way it should. The majority of your body’s serotonin, the hormone that affects your mood and sleep, is produced in your gut. If your digestive system isn’t operating properly, it can negatively impair your mental health, the quality of sleep you get, and your energy during the day. “When I think about promoting good digestion, at any age, but most importantly, as we age, I think of whole plant based foods, preferably organic, or free from pesticides,” Verney says, “These little morsels are full of life’s energy from the sun and in turn, give us all the vitamins, minerals and nutrients we need to keep us active and strong through life!”
Verney has a few foods she recommends as essential parts of a gut friendly diet. First and foremost, she recommends eating foods high in fiber. “Whole grains like oats and brown rice are an excellent source of fiber that promote the good bacteria in our gut and are heart healthy. These starchy carbohydrates give us that wonderful energy we need to keep us going throughout the day.” She suggests adding assorted berries to your oats for taste as another boost of fiber and antioxidants. On your rice, she recommends adding rosemary, which has anti-inflammatory properties, is rich in antioxidants, and is reported to be a great memory booster, another helpful supplement when you age.
Another suggestion Verney has is making sure you have enough prebiotics in your diet. “Prebiotic foods are another way to make the good bacteria in the gut do a little happy dance. They nourish this good bacteria and that in turn keeps us fully fueled to have more energy, prevent illness, and reduce the signs of aging.” Her go-to prebiotics are garlic and onion, asparagus, artichokes, broccoli, and beans, to name a few. The key here is variety, making sure you eat a rich survey of fresh, whole foods is a good way to make sure you’re getting the prebiotics you need for your gut to thrive.
As far as what foods you should avoid, the worst things you can eat for aging and digestion are processed foods, or anything with a lot of added sugar. “These foods are going to cause your blood glucose levels to jump quickly, and then crash just as quickly. It seems counterintuitive because sugars do give us energy, but when we use it quickly, we experience an energy crash.” Eating whole, fresh foods as much as possible is the best way to avoid unwanted preservatives and added sugars, which can speed up the aging process and negatively affect your digestive tract.
While all foods are okay in moderation, knowing how certain foods make your body feel is the best way to take charge of your health. Following a diet that is rich in fiber, protein, and a variety of vegetables is key for aging with grace and feeling your best.
