6 Foods That Zap Energy
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It’s common to feel tired and drained when you have hypothyroidism, a condition in which your thyroid gland produces too little thyroid hormone — the hormone that controls the way your body uses energy, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
This energy deficit may spur you to reach for a soft drink, coffee, or high-carb food for a quick boost. But when you have an underactive thyroid, these pick-me-ups like sugar and caffeine can actually make things worse and add to your fatigue, says Renee Cowen, MS, RD, CDE, a dietitian and health educator in Baldwin Park, California.
There’s no evidence that eating a certain way will raise your thyroid levels or cure hypothyroidism. But you may start to feel better if you remove certain foods from your diet, Cowen says.
Here are some common energy-zappers along with healthy alternatives:
1. Juice, Soda, and Other Sweet Drinks
Sugary drinks may give you an energy boost, but they’re not a great choice for people with thyroid issues. That initial buzz fades pretty quickly as blood sugar levels drop, leaving you zapped of energy. The reason is that simple carbohydrates like sugar are digested quickly, which causes the quick rise and fall of blood sugar, explains Tracy Lesht, MS, RD, CDN, a dietitian in Chicago. Swap these sugary beverages for water, says Lesht. Think water is boring? It doesn’t have to be. “There are so many ways to make water more exciting,” she says. “Add berries, lemon, lime, a few cucumber slices, or mint to give water some flavor.” Also, try freezing berries into ice cubes and use them in your water.
2. Coffee and Other Caffeinated Liquids
The caffeine in coffee and many energy drinks provides a quick jolt of energy and later a potential crash, Cowen says. Caffeine can also cause dehydration, which can further rob you of energy, says Lesht. To cut out caffeine from your diet gradually, first switch to coffee that’s half-caffeinated and half-decaffeinated. Or switch to caffeinated tea, which has less caffeine, or herbal tea. And in general, try to make sure you are drinking plenty of water throughout the day to avoid dehydration: The general recommendation is about 72 ounces (oz) a day for women and 100 oz for men, as noted by the Harvard T.H. Chan School of Public Health.
3. White Rice, Pasta, Bread, and Other Simple Carbohydrates
White flour bagels and breads, white potatoes, white flour tortillas, white pasta, and white rice contain simple carbohydrates that raise your blood sugar, only to cause it to drop a couple of hours later. This can leave you feeling wiped out. But not all carbohydrates are alike; complex carbohydrates are digested more slowly, providing a more consistent amount of energy than simple carbohydrates. Healthier carbohydrate choices for people with hypothyroidism include whole-grain or sourdough bread, brown rice, whole-wheat tortillas, and sweet potatoes. These alternatives won’t have the same effect on your blood sugar, Cowen says. Lesht also recommends bran cereal, bulgur, and whole oats, which are more nutrient-dense and can give you longer-lasting energy. Another smart move is to pair a carbohydrate with protein or a healthy fat for sustained energy. For example, have a whole-grain bagel with egg whites or avocado instead of eating the carbohydrate alone, Cowen says.
4. High-Fat Meats
A fatty protein like red meat can be hard to digest and can take a toll on your energy level, Cowen says. She recommends opting for leaner protein sources like fish, poultry (skinless), and nut butters instead.
5. Processed Foods
Cookies, cakes, and other processed foods are full of white flour and sugar that can spike your blood sugar level and cause it to drop quickly. Preservatives in processed foods also drain your energy, Lesht says. In addition, these foods don’t offer the overall nutrients you need to fend off fatigue. Choose a balanced snack instead, like a piece of fruit with nut butter. And don’t forget to add a colorful variety of vegetables, including dark leafy greens and squashes, which deliver antioxidants that may help fight inflammation.
6. Alcohol
Alcohol is a dense nutrient that can cause low blood sugar when you drink it on an empty stomach, Cowen says, so stick to no more than one alcoholic drink a day if you’re a woman, or two if you’re a man — and always have it with a healthy dinner or snack. Or, instead of an alcoholic beverage, try sparkling water with muddled berries and a twist of lemon. “This can make you feel like you’re drinking something special, minus the alcohol,” Lesht says.
As you take these energy-zapping foods out of your diet and replace them with healthier alternatives, remember that eating every four or five hours rather than skipping meals can also help lessen fatigue throughout the day, Cowen says. Making these changes, in addition to following your hypothyroidism treatment plan, can help you on your way to feeling more energized as you manage your hypothyroidism.
Additional reporting by Andrea Peirce.
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