Doctors have revealed the most common dinner habits that are likely to leave you exhausted every morning.
Medical experts Mary Valvano, Ruvini Wijetilaka and Danielle Kelvas recently spoke with HuffPost to share their best tips for getting energy at the start of the day.
The trio revealed how you could be draining your own energy supplies – including eating late and eating processed foods.
Doctors agreed that the key is making small changes in your everyday life to see continued results.
Doctors have revealed the most common dinner habits that are likely to leave you exhausted every morning (stock image)
Dr. BetterNowMD MD Mary Valvano believes the first habit to break is waiting until dinner to eat your biggest meal of the day.
She shared: ‘The saying “eat breakfast like a king, lunch like a prince and dinner like a pauper” is actually based on biology.
“Cells in our body metabolize food differently depending on the time of day.
‘Eating the same meal at 8.00 versus 18.00 can affect our body’s ability to use it for energy.’
If you eat late, you can ‘deteriorate blood sugar levels and the ability to get optimal energy from the next day’s meals’.
Mary suggests committing to the healthy habit of consuming the largest amount of food in the morning and tapering off as your day goes on.
Choosing to eat late also has serious consequences for your sleep because it disrupts your natural circadian rhythm.
Dr. Ruvini Wijetilaka, who works as a board-certified internal medicine physician at Parsley Health, explained that your energy will also inevitably be drained if you don’t get the recommended seven to nine hours of rest each night.
The experts recommended that “consuming caffeine from sources such as tea, especially green or fermented tea, can help improve energy levels” (stock image)
But the doctors did not stop there with their advice.
Contrary to popular belief when it comes to beverages, energy drinks can actually drain your energy supplies in the long run, according to the experts.
They can also be a risk to your heart and brain health, lead to inflammation and increase your blood pressure, according to the National Library of Medicine.
Mary recommended an alternative, saying: ‘Consuming caffeine from sources such as tea, especially green or fermented tea, can help improve energy levels by supporting the mitochondria, which are responsible for producing energy in our cells.’
Dr. Danielle Kelvas, who is a doctor based in Tennessee, also shared, ‘Regular exercise can help improve energy levels by increasing blood flow and oxygen to the brain and muscles.’
She suggests ‘at least 30 minutes of moderate-intensity exercise every day, such as brisk walking, cycling or swimming’.
Diet is also key with Danielle recommending one that is ‘rich in whole, unprocessed foods (that) can help provide sustained energy throughout the day.’
The expert added: ‘Focus on eating a variety of fruits, vegetables, whole grains and lean proteins.
‘Avoid consuming too much sugar and processed foods, as these can cause energy crashes.’
Unhealthy habits such as eating late, not getting enough sleep, consuming energy drinks and eating processed foods can make you feel tired (stock image)
Danielle believes that fatigue is not only physical – but also emotional and mental.
Fatigue and chronic stress are often a side effect of emotional exhaustion.
She advised: ‘Practice stress management techniques such as meditation, deep breathing or yoga to help reduce stress levels and improve energy.’
Danielle shared: ‘Low energy levels can be linked to various health conditions such as infections, hypothyroidism, hyperthyroidism and sleep disorders.’
According to Harvard Healthif you experience fatigue for one to two weeks, you should contact a doctor.
Other symptoms may include fever, loss of appetite, and shortness of breath.