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Bach flowers mix 47

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Food tips to help you feel less tired

Food that helps you feel less tired

If you suffer with fatigue, have energy dips or feel sluggish during the day, it may well be worth reconsidering your diet. What we eat and drink is important when it comes to maintaining good energy levels and feeling less tired. Have a look at our food tips and see whether any of these will work for you.

1. Eat regular meals – especially breakfast

Breakfast is the foundation of your day. You should eat breakfast even if you don’t feel particularly hungry. Research has shown that people who have breakfast tend to snack less throughout the morning, and maintain good energy levels. The temptation to reach for sugary snacks will be far less if you have a good breakfast so it is better for your waistline too. Breakfast cereal has been associated with lower stress levels as well!

2. Don’t skip meals

You should aim to eat every three or four hours to optimize your energy levels and feel less tired. You should have breakfast, lunch and dinner, and up to two snacks. Avoid supersized meals as you will use up a lot of energy trying to digest them, meaning you’ll experience a post-meal slump and feel lethargic. Far better to have smaller meals, rather than one huge one. Your meals should have a balance of protein and slow releasing carbohydrates, as well as healthy fats such as nuts, fish and olives.

3. Know your carbs!

Complex carbohydrates can help you maintain your weight and they may reduce the risk of some cancers. They release glucose into the blood slowly, providing the body with a steady supply of energy. Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when you need it.

Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are not good for you on the whole, although they can be very enjoyable! It’s best to eat them on special occasions and not as part of your daily diet. Remember, they release rapidly into the blood stream, meaning you’ll notice an energy spike followed by a crashing low.

4. Love fibre

Fibre is something you should ensure you are consuming. Fibre is what makes carbohydrates slow-releasing, meaning the calories enter your bloodstream slowly and steadily, maintaining your energy levels. Approximately 20-30 grams of fibre a day is what you should be aiming for. You’ll find fibre in bran, beans, multigrains, whole-wheat, and fruit and vegetables with the skin on.

5. Omega-3s are your friend

You’ll find omega-3s in fatty fish (such as tuna, mackerel, herring and salmon) and nuts. Omega-3 is an essential fatty acid that maintains brain cells and keeps you feeling mentally alert and they encourage the body to store carbs as glycogen (glucose) rather than fat.

6. Drink plenty of water

Even mild dehydration will make you feel tired, lethargic and hungry. Stay hydrated by drinking approximately 2 litres of water per day and keep your brain, heart and organs healthy. If your urine is darker than pale yellow, you’ll know you’re dehydrated. Besides more water, foods such as natural yogurt, broccoli, carrots, watermelons, oranges, and grapefruits all contain plenty of water.

7. Avoid too much caffeine

Yes, caffeine gives you a burst of energy but too much will affect your sleeping pattern and you’ll suffer for that the next day.

8. Avoid fatty foods

When you eat fatty foods they lie heavily on your stomach which means they are not being digested properly. You’ll end up feeling tired and listless. Complex carbohydrates and fibre rich foods are preferable because they slowly release energy into your body and keep you feeling wide awake. Eating fruit after your meal you will give you a swift burst of energy to give your body the strength to start digesting your food.

9. Choose fresh food

If you shop for and consume the freshest in-season food you can find, you’ll boost your energy levels and feel less tired generally. This is because fresh food without preservatives, that hasn’t been pre-packaged and travelled half the world, has more nutrients and those nutrients are good for you. By shopping locally you’ll see benefits to yourself and your local economy.

10. Stay away from energy drinks

You would think that sugary drinks, energy drinks and caffeine would increase your energy levels. However, all they offer you is a short term hit and once that wears off you will feel drained and sleepy. Sugary drinks are addictive, and you’ll notice that if you try to give them up you’ll feel worse for a few weeks, but if you can stick with the withdrawal you will have far more energy in the long-term, without any of the highs and lows that you had before.

Created by Tom Vermeersch

Tom Vermeersch

Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.

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Food tips to help you feel less tired

Food tips to help you feel less tired
Food that helps you feel less tired

If you suffer with fatigue, have energy dips or feel sluggish during the day, it may well be worth reconsidering your diet. What we eat and drink is important when it comes to maintaining good energy levels and feeling less tired. Have a look at our food tips and see whether any of these will work for you.

1. Eat regular meals – especially breakfast

Breakfast is the foundation of your day. You should eat breakfast even if you don’t feel particularly hungry. Research has shown that people who have breakfast tend to snack less throughout the morning, and maintain good energy levels. The temptation to reach for sugary snacks will be far less if you have a good breakfast so it is better for your waistline too. Breakfast cereal has been associated with lower stress levels as well!

2. Don’t skip meals

You should aim to eat every three or four hours to optimize your energy levels and feel less tired. You should have breakfast, lunch and dinner, and up to two snacks. Avoid supersized meals as you will use up a lot of energy trying to digest them, meaning you’ll experience a post-meal slump and feel lethargic. Far better to have smaller meals, rather than one huge one. Your meals should have a balance of protein and slow releasing carbohydrates, as well as healthy fats such as nuts, fish and olives.

3. Know your carbs!

Complex carbohydrates can help you maintain your weight and they may reduce the risk of some cancers. They release glucose into the blood slowly, providing the body with a steady supply of energy. Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when you need it.

Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are not good for you on the whole, although they can be very enjoyable! It’s best to eat them on special occasions and not as part of your daily diet. Remember, they release rapidly into the blood stream, meaning you’ll notice an energy spike followed by a crashing low.

4. Love fibre

Fibre is something you should ensure you are consuming. Fibre is what makes carbohydrates slow-releasing, meaning the calories enter your bloodstream slowly and steadily, maintaining your energy levels. Approximately 20-30 grams of fibre a day is what you should be aiming for. You’ll find fibre in bran, beans, multigrains, whole-wheat, and fruit and vegetables with the skin on.

5. Omega-3s are your friend

You’ll find omega-3s in fatty fish (such as tuna, mackerel, herring and salmon) and nuts. Omega-3 is an essential fatty acid that maintains brain cells and keeps you feeling mentally alert and they encourage the body to store carbs as glycogen (glucose) rather than fat.

6. Drink plenty of water

Even mild dehydration will make you feel tired, lethargic and hungry. Stay hydrated by drinking approximately 2 litres of water per day and keep your brain, heart and organs healthy. If your urine is darker than pale yellow, you’ll know you’re dehydrated. Besides more water, foods such as natural yogurt, broccoli, carrots, watermelons, oranges, and grapefruits all contain plenty of water.

7. Avoid too much caffeine

Yes, caffeine gives you a burst of energy but too much will affect your sleeping pattern and you’ll suffer for that the next day.

8. Avoid fatty foods

When you eat fatty foods they lie heavily on your stomach which means they are not being digested properly. You’ll end up feeling tired and listless. Complex carbohydrates and fibre rich foods are preferable because they slowly release energy into your body and keep you feeling wide awake. Eating fruit after your meal you will give you a swift burst of energy to give your body the strength to start digesting your food.

9. Choose fresh food

If you shop for and consume the freshest in-season food you can find, you’ll boost your energy levels and feel less tired generally. This is because fresh food without preservatives, that hasn’t been pre-packaged and travelled half the world, has more nutrients and those nutrients are good for you. By shopping locally you’ll see benefits to yourself and your local economy.

10. Stay away from energy drinks

You would think that sugary drinks, energy drinks and caffeine would increase your energy levels. However, all they offer you is a short term hit and once that wears off you will feel drained and sleepy. Sugary drinks are addictive, and you’ll notice that if you try to give them up you’ll feel worse for a few weeks, but if you can stick with the withdrawal you will have far more energy in the long-term, without any of the highs and lows that you had before.




Bach flowers mix 47: Fatigue

Bach flowers mix n° 47 helps to:

  • Have more energy 
  • Be able to carry more 
  • Be more stress resistant 
  • Worry less 
  • Sleep better 
Discover how Bach flowers mix 47 can help you
Marie Pure

Other articles


Do you think too much Or too little

Do you think too much? Or too little?

Feel like you overthink too much? Having a hard time making decisions? Or feel like you don’t consider your options enough? Find out how to strike a balance.

Read the complete article

Top 5 nonsensical reasons to have doubts about yourself

Top 5 nonsensical reasons to have doubts about yourself

It happens to everyone at times: we start doubting ourselves. We worry about the decisions and whether we can face future challenges that life has in store. And sometimes we feel that we just aren't good enough.

Read the complete article

What makes it so hard to go back to school

What makes it so hard to go back to school?

Going back to school during a pandemic is a new experience for everyone, and it's understandable if children are feeling anxious about it. We take a look at some of the issues and how you can help your child to get ready for returning to the classroom.

Read the complete article

How to break your bad habits

How to break your bad habits

Bad habits waste your energy and time. They disrupt your life, risk your health and stop you from achieving your aims. So why do we do them? And what can we do to break our bad habits?

Read the complete article

5 tips to survive autumn healthily

5 tips to survive autumn healthily

We simply can’t avoid noticing the changes all around us. Autumn is here... Autumn is also called a transitional season. Slowly and steadily, it prepares us for the transition...

Read the complete article

12 easy ways to get people to like you

12 easy ways to get people to like you

Have you ever noticed that some people are instantly likeable? Many people believe that people will only like you because of natural traits you're born with: good looks, talent and sociability. But this is a misconception. Getting people to like you is within your control, and it's all to do with self-belief, knowing yourself and being emotionally intelligent. Here's what to do to be more likeable.

Read the complete article

Do We Label Too Fast

Do We Label Too Fast?

Nowadays, it can sometimes seem almost everyone has a mental health issue or learning disorder. But, are we too quick to label people, or is it that we are more aware of the problems? This article looks at some of the issues surrounding these sensitive questions.

Read the complete article

What makes it so hard to go back to work

What makes it so hard to go back to work?

Millions of people furloughed for months are now being recalled to work. Others, who have been working from home throughout the lockdown, are returning to the office. And some jobs have simply disappeared: many people are facing redundancy and will soon have to cope with job hunting. Going back to work after an unprecedented length of time at home is quite a challenge.

Read the complete article

Feeling blue

Feeling blue?

Feeling blue? You're not alone! We all feel sad at times; it's a normal human emotion. Sometimes, it's clear to see what has triggered our depression. Common reasons for feeling sad include bereavement, the end of a relationship, losing your job or money problems. But it's not always so clearcut.

Read the complete article

Do you expect too much from others Find out!

Do you expect too much from others? Find out!

Most people are disappointed when others don't meet their expectations. But when you always expect too much, it isn't healthy, either for yourself or for others. If you often find yourself feeling let down by your loved ones or even by strangers, could it be that you have unrealistic ideas of how people should act?

Read the complete article

Bach Flowers are not medicinal but harmless plant extracts which are used to support health.

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