Sickle Cell

SICKLE CELL AND ‘ENERGY DIET’

August 21, 2021 | by admin | Leave a comment
Image by Photo Mix from Pixabay

One of the many thing that people with Sickle Cell deal with is the issue of tiredness or fatigue. Here are simple things that can be done to be filled with energy.

Eat at regular intervals

If you eat at regular times, you may find it easier to sustain your energy levels. Try to eat 3 meals a day. Have a healthy snack, such as fruit or low-fat yoghurt, between meals if necessary.

Don’t skip breakfast

A healthy, balanced breakfast will help keep you going until lunchtime. Despite this, up to a third of us regularly skip breakfast according to the British Dietetic Association (BDA).

Go for healthier options, such as:

  • porridge made with lower-fat milk or water, and topped with fruit
  • Low-sugar, high-fibre breakfast cereals such as bran or wheat biscuits
  • boiled or poached eggs, with wholemeal toast and low-fat spread

If you can’t face eating as soon as you get up, take a low-sugar snack to eat on the go, such as fruit.

Aim for at least 5 A Day

Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.

Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly.

Try to incorporate at least 5 portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, canned, dried or juiced.

Starchy carbohydrates can help sustain energy

Starchy carbohydrates are an important part of a healthy diet. They’re a good source of energy and the main source of a range of essential nutrients. Starchy carbohydrates include:

  • potatoes or yam
  • bread
  • cereals
  • pasta
  • unpolished rice or brown rice

Starchy foods should make up just over a third of what you eat.

Where possible, go for wholegrain or wholemeal varieties, as these are also higher in fibre and will keep you fuller for longer.

More good sources of energy

Iron-rich foods

Being low in iron can lead to iron-deficiency anaemia, which can make you feel tired and run down.

People with Sickle Cell are especially at risk because they lose iron due to not having enough blood in their system.

While red meat, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.

Healthy drinks

Make sure you stay hydrated by drinking plenty of fluids – the government recommends 6 to 8 glasses every day. This is in addition to the fluid we get from the food we eat.

Water, lower-fat milk and sugar-free drinks are healthier choices.

Watch your alcohol intake. Alcohol can not only dehydrate you but also disturb your sleep, leading to tiredness the next day.

Cut down on sugar

While it does give you a rush of energy, this wears off quickly. It’s also bad for your teeth. There are sugars in lots of foods, including fruit and veg, but you don’t need to avoid these. However, we should cut down on foods with lots of added sugar, such as:

  • sweets
  • cakes
  • biscuits
  • sugary fizzy drinks
  • chocolate
  • some breakfast cereals

No single food, including those labelled “superfoods”, can compensate for unhealthy eating. And there’s no evidence that a single food can provide an energy boost.

Superfoods and supplements

Most people don’t need to take vitamin supplements to improve their energy levels. They can get all the vitamins and minerals they need by eating a healthy, balanced diet.

Reference: https://www.ncbi.nlm.nih.gov