10 Ways Your Diet Causes Energy Slumps

How's your energy lately? If you're feeling sluggish, what you're eating could be to blame. Thankfully, you can make some pretty simple shifts in your diet that significantly improve your energy and overall well-being.

When you feel energetic, you feel alive!  You feel peppy, with lots of get-up-and-go, determination, and enthusiasm.  You feel vibrant and healthy. It's a wonderful feeling that doesn't go unappreciated.  

On the other hand, when you feel sluggish or fatigued, you feel exhausted, have low energy and stamina, decreased concentration and motivation, and may feel overwhelmed. You may also feel unwell or quite sick. 

There are many, many reasons for low energy. In this article, I focus on the primary dietary factors that can negatively affect your energy levels.​​

​1. Too little or too much water

We can't survive very long without water.  That's why outdoor survivalists know that finding drinking water is of extreme importance. Many people are under-hydrated and low in energy because of it. Why? Water is the primary component in all the bodily fluids and involved in nearly every bodily function.  Water carries the major electrolytes throughout the body, which include calcium, chloride, magnesium, potassium, and sodium. These are mineral rich ions that contain health promoting and healing properties. Water also carries waste products away. Lack of adequate hydration has been linked to many chronic diseases.

On the other hand, there are many water bottle-toting people who are over hydrating themselves every day, too. Over-hydration dilutes your extra-cellular fluid and electrolytes, which is called hyponatremia. This can slow your metabolism and impact your energy levels, including your thyroid function. 

So, hydration is a fine balance. The heat and humidity, your activity level, age, and many other factors dictate how much fluids to ingest. Judge by the color of your urine.  It should not be too clear or too dark.

​For more info, see: 

• Adequate Hydration & Pure Water 
• I Quit Drinking so Dang Much (water!) 
• Electrolytes: Be Safe in the Summer Heat!

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​2. A diet poor in nutrients

If you want your body to run like a race car, you need to give it the premium fuel.  So, it's vital for optimum health and energy to choose high-quality, natural, whole foods.  They are simple, complete foods that are found in nature and come in a rainbow of natural colors. Whole foods often come right from the garden, farm, greenhouse, orchard, or from the wild, such as vegetables, fruits, tubers, nuts, seeds, eggs, fish, poultry, and meats.  These whole foods contain vitamins, minerals, phytonutrients, and enzymes that are necessary for optimum nutrition and energy.

However, much of the standard American diet contains overly-processed and refined foods that have had the energy-giving nutrients removed. If you supply your body with unhealthy, toxic, and health-depleting foods, you may spend a great deal of time feeling fatigued, miserable, and unwell. Like you're running on low-grade sludge.

The two nutrients most famous for energy are the mineral iron and vitamin B12. They are most prevalent and best absorbed from animal products (both muscle meat and organ meats). When someone turns vegetarian or vegan, they may feel fine at first, but after their deep stores of these nutrients are gone, they often lack energy (read more). 

Read more: Health & Nutrition 101: For Smarties! Why Your Food Choices Matter

​3. A diet high in toxins

​A diet of junk foods is a huge stressor and energy-suck.  Your body must work extra hard to digest and detoxify these "frankenfoods." That extra energy expended depletes your body's nutrient reserves and your health will suffer.  Avoid foods with artificial chemicals such as additives, preservatives, pesticides, herbicides, coloring agents, artificial flavorings, chemical sweeteners, synthetic vitamins, emulsifiers, bleaching agents, refined salt, BHA/BHT, added nitrites and nitrates, MSG, sulfites, toxic plastics, and other non-pronounceable ingredients.   These are all foreign to the body and harmful to your health.  
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Read more: Is YOUR Body a Bad Science Experiment? Food Additives, Preservatives, and GMO's. 

If your body is over-burdened with toxins (from food or otherwise) because your detox systems cannot keep up, it will store the toxins in the fat cells of your liver first and then in the fat cells throughout your body. Stored toxins have a significant impact on slowing down your metabolism and contribute to low energy and weight gain. This is because they can slow the function of your thyroid and also inhibit normal mitochondrial function. (The mitochondria are the energy powerhouses of the cell.)

Read more: Toxins: Are They Making You Fat & Sick? 
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4. Food allergies/sensitivities

In the case of food allergies and sensitivities, your misguided immune system is working hard overtime to protect you from what it thinks is an external invader. The symptoms or reactions may be mild or severe.  They may also be immediate or delayed. Your energy may feel zapped as a result. It's best to avoid the offending foods. 

A leaky gut can result in an increased number of food sensitivities and subsequent fatigue. Consider eliminating irritants to the gut, including foods such as gluten and grains, dairy products, and industrial oils (like soybean and canola). Other common food sensitivities stem from corn, eggs, peanuts, soy, sugar, and artificial sweeteners. 

Read more: Could YOU Have a "Leaky Gut"?

5. Not enough food

Our bodies need food for many reasons. We need the nutrients from food for energy to fuel all our body processes. At a functional level, we're always building up, repairing, and breaking down (think about your muscles, for example). This takes a lot of work (energy) and a lot of raw materials (food). We also need food to help fight infection and prevent disease.

Under-eating causes hormone imbalance, poor sleep, poor concentration, a bad mood, and a lack of energy. Depriving your body vital nutrients and nourishment is a very unhealthy way to live or to lose weight.  It's the reason why I think skipping meals, especially breakfast, is a terrible idea. You'd be like a car with a dying battery and old spark plugs. Keep your metabolism running. Give your body the healthy food it deserves to thrive!

Read: Weight Loss MYTH #2: Eat less & Exercise More
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​​​6. A diet low in fiber

Most people know that fiber is associated with regular bowel movements. This is important because you need to rid your body of waste and toxins continuously. If not, they could be re-absorbed back into your bloodstream and you'd feel pretty lousy.
See: All Stopped Up? Get Relief from Constipation

What people may not know is that a diet adequate in fiber is also associated with avoiding many diseases that come along with fatigue. Fiber can significantly lower the risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It also enhances the immune system.
Read more: FIBER - It's NOT Just for Old People! 
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7. Excess caffeine

Caffeine can actually be a part of a healthy diet in small, strategic amounts, because it can help you stay alert and focused. It works by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you feel tired.  Caffeine even has some health benefits and can improve athletic performance.

However, there are many drawbacks of caffeine that can cause your energy to slump. 

• Caffeine can cause anxiety, restlessness, tremors, irregular heartbeat and trouble sleeping. It may also promote headaches, high blood pressure, and interact with some medications. 
• If you get your caffeine from energy drinks or soda, those are junk foods that harm your health. The caffeine that comes in coffee, tea, or dark chocolate are more healthy options.
• If you need a little pick-me-up in the morning or afternoon, that's probably fine. But, if you're using caffeine all day long to keep yourself functioning, that's a sign you may have a deeper problem. It could be an addiction or problems functioning without a stimulant.
  
• Because caffeine puts you in a state of stress, you could also suffer the negative effects of triggering your body's stress response- including taxing your stress hormones and your immune system.

Read more here and here. 
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8. Unbalanced blood sugar

Blood sugar high and lows are often described as a roller coaster. If you rode a roller coaster all day, you'd be exhausted! One of the best things you can do for your health and energy is to keep it balanced.
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Normally, when you eat carbohydrates, your body breaks them down into glucose (a simple sugar). Then, insulin helps balance it out by transporting the glucose into your cells, particularly the muscle cells. But, when a person eats too many refined carbohydrates/sugars, or too much food in general, that can cause spikes in your blood sugar and a temporary surge in energy. However, the surge doesn’t last long, and when the crash comes, you may feel listless, get a headache, and hungry again. 

When the roller coaster happens a lot over time, your body may not use insulin as well as it used to and blood sugar remains too high. Then, a person becomes "insulin resistant" or develops type 2 diabetes. Your energy can be low with both high and low blood sugar. High blood glucose makes your blood feel “sludgy” and your circulation feels slow. It also causes fatigue because of inflammation. Low blood sugar levels also cause fatigue because there is not enough fuel for the cells to work well.

Sugar is also one of the most abundant toxins in the American diet.  (This includes refined carbohydrates like white flour.) Sugar is turned directly into triglycerides (fat in the liver).  Excess sugar further damages the energy factories of the body, damaging mitochondria, and slowing your metabolism.  

See the Au Naturale Nutrition: Guide to Choosing Carbohydrates
Learn more about the glycemic index of foods: Heart Disease: The Carbohydrate Connection

9. Not enough fat

Contrary to popular belief, carbohydrates are not the body's preferred form of fuel. That job goes to healthy fats. As far as energy goes, fats get an A+. If you think of your metabolism as a campfire, carbs are like the kindling that flames up quickly, but is also gone fast.  Fats, on the other hand, are like slow-burning embers that can glow all night. So, the low-fat movement has not exactly served us well as far as energy goes; especially since the fats in store products were replaced with sugar!

The benefits of healthy fats are numerous: Good fats are a wonderful source of long-burning fuel for your muscles, particularly the heart.  Your brain is mostly fat; it keeps your thinking clear. Fats help regulate healthy hormone levels.  They can help increase fertility.  Fats keep you in a good mood.  Fats keep you feeling full after a meal. They allow you to absorb nutrients from food, especially vitamins A, D, E, and K.  Fat makes your skin glow.  Fats are important for maintaining healthy blood lipid levels and for healthy liver & gallbladder function. Eating healthy fats will not make you fat! Fat also becomes the dominant fuel during prolonged exercise (see study).

To see which fats are healthy and which fats are not (and why), print out my: Guide to Choosing Healthy Fats & Oils

​10.  A diet that is too catabolic or anabolic

The goal of health is "homeostasis", ​which means balance and a relative state of equilibrium. With homeostasis, you will have energy and vitality.

"Dietary Direction" is an indication of the food’s metabolic effect on the body, and it indicates where on a continuum a particular food, meal, or entire diet lands: anabolic, neutral, or catabolic.   The dietary direction is largely determined by the macro-nutrient ratios. (The macro-nutrients are fats, carbohydrates, and protein.) The dietary direction that will result in homeostasis is highly dependent on the needs of the individual.
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• In general, a catabolic direction is more cleansing and contains many alkaline-forming foods. It may be appropriate for an individual who feels sluggish, congested, or constipated. 
• In contrast, anabolic metabolism is involved in the constructive processes of the body. It may be appropriate during periods of growth in children, during pregnancy, for athletes, or if someone is tired or needs to repair or restore their body after an illness, injury, or surgery.  

Read much more in my article: Homeostasis & Dietary Direction:  Where are YOU Headed? 

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