Eleven foods to help you beat fatigue.
Your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
Some eating behaviours may also contribute to fatigue.
5. Whole grains and complex carbs
t’s important to choose whole grain foods and complex carbs, as these are full of beneficial fibre and are digested slowly by the body, providing long-lasting energy.
Refined carbs, on the other hand, are quickly digested and may lead to a quick energy crash.
Consider choosing complex carbs like fruits, vegetables, and whole grains instead of white breads, pastas, cakes, and sugar-sweetened beverages.
6. Nuts
Nuts are a great food source to help fight hunger, manage body weight, and prevent fatigue. Consider adding the following nuts to your diet:
almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts
Consider choosing raw, unsalted versions for the perfect mid-afternoon snack.
7. Water
Drinking water is essential for optimal functioning of the body.
Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.
Consider sipping on water throughout the day or swapping out sodas, coffee, and other drinks for a glass of water.
8. Vitamins and supplements
Vitamin deficiencies are a common cause of fatigue.
Consider speaking with your Doctor / healthcare professional if you think you may have a vitamin deficiency. They could provide a proper diagnosis and recommend appropriate supplements and daily vitamins, if necessary.
9. Bananas
Bananas are packed with potassium, fibre, vitamins, and carbohydrates that provide a big boost of natural energy.
10. Oats
Oats pack a punch of fibre and even a little protein, which may provide long-lasting energy and prevent fatigue. Choose plain, steel-cut, or old-fashioned oats, as they’re not filled with extra sugar.
11. Seeds
Like nuts, seeds may provide a convenient source of prolonged energy thanks to their carbs, healthy fats, and fibre.
A 2020 study also found that flaxseed helped reduce mental fatigue in children and adolescents with obesity compared to puffed wheat.
To boost your energy levels, consider adding chia, pumpkin, sunflower, and flax seeds to smoothies, salads, and yogurts.
What gets rid of fatigue fast?
According to the NHS in the UK, the following are ways to fight tiredness and fatigue:
eating regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often
exercising regularly
losing weight (if your body is carrying excess weight)
sleeping well, which includes going to bed and getting up in the morning at the same time every day
avoiding caffeine in the evening if you are having trouble sleeping
reducing stress
What foods are good for fatigue?
According to a 2018 study, the following nutrients and food sources may benefit individuals with chronic fatigue syndrome (CFS):
Vitamin B12: clams, mussels, crabs, dairy products, eggs
Folic acid: dark leafy greens, legumes, citrus fruits
Vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes
Magnesium: nuts and seeds, legumes, whole grains
Zinc: oysters, red meat, poultry, shellfish, legumes
The bottom line
Being mindful of what’s on your plate could help you fight fatigue and have long lasting energy. Regular exercise and proper sleep can also help you maintain high energy levels.
Your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
Some eating behaviours may also contribute to fatigue.
For instance, you might feel sluggish after eating a big meal. This is because your body is using its energy to digest the big meal instead of powering the rest of your body.
Consider eating several smaller meals throughout the day and going for a short walk after eating to help aid digestion and prevent sluggishness.
Here are eleven foods to help you beat fatigue.
1. Unprocessed foods
Choosing unprocessed foods may help you feel more energized for longer periods.
2. Fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and nutrients that help fight fatigue and improve physical function. These nutrients also help your body run at peak performance, which helps fight fatigue.
3. Non-caffeinated beverages
Caffeine is OK in moderation.
However, drinking too much caffeine may lead to severe fatigue, headaches, and trouble sleeping.
Drinking water, black decaffeinated coffee, and unsweetened tea may be the best options for preventing fatigue.
4. Lean proteins
Lean proteins form an important part of a balanced diet and may help fight fatigue by:
maintaining muscle mass
preventing malnutrition
reducing systemic inflammation
slowing digestion
keeping you fuller for longer
preventing glucose spikes and crashes
Some lean proteins to consider adding to your diet may include:
animal proteins, such as chicken, eggs, turkey, and fatty fish
plant-based proteins, such as legumes, tofu, and soy products
Consider eating several smaller meals throughout the day and going for a short walk after eating to help aid digestion and prevent sluggishness.
Here are eleven foods to help you beat fatigue.
1. Unprocessed foods
Choosing unprocessed foods may help you feel more energized for longer periods.
2. Fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and nutrients that help fight fatigue and improve physical function. These nutrients also help your body run at peak performance, which helps fight fatigue.
3. Non-caffeinated beverages
Caffeine is OK in moderation.
However, drinking too much caffeine may lead to severe fatigue, headaches, and trouble sleeping.
Drinking water, black decaffeinated coffee, and unsweetened tea may be the best options for preventing fatigue.
4. Lean proteins
Lean proteins form an important part of a balanced diet and may help fight fatigue by:
maintaining muscle mass
preventing malnutrition
reducing systemic inflammation
slowing digestion
keeping you fuller for longer
preventing glucose spikes and crashes
Some lean proteins to consider adding to your diet may include:
animal proteins, such as chicken, eggs, turkey, and fatty fish
plant-based proteins, such as legumes, tofu, and soy products
t’s important to choose whole grain foods and complex carbs, as these are full of beneficial fibre and are digested slowly by the body, providing long-lasting energy.
Refined carbs, on the other hand, are quickly digested and may lead to a quick energy crash.
Consider choosing complex carbs like fruits, vegetables, and whole grains instead of white breads, pastas, cakes, and sugar-sweetened beverages.
Nuts are a great food source to help fight hunger, manage body weight, and prevent fatigue. Consider adding the following nuts to your diet:
almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts
Consider choosing raw, unsalted versions for the perfect mid-afternoon snack.
7. Water
Drinking water is essential for optimal functioning of the body.
Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.
Consider sipping on water throughout the day or swapping out sodas, coffee, and other drinks for a glass of water.
8. Vitamins and supplements
Vitamin deficiencies are a common cause of fatigue.
Consider speaking with your Doctor / healthcare professional if you think you may have a vitamin deficiency. They could provide a proper diagnosis and recommend appropriate supplements and daily vitamins, if necessary.
9. Bananas
Bananas are packed with potassium, fibre, vitamins, and carbohydrates that provide a big boost of natural energy.
10. Oats
Oats pack a punch of fibre and even a little protein, which may provide long-lasting energy and prevent fatigue. Choose plain, steel-cut, or old-fashioned oats, as they’re not filled with extra sugar.
11. Seeds
Like nuts, seeds may provide a convenient source of prolonged energy thanks to their carbs, healthy fats, and fibre.
A 2020 study also found that flaxseed helped reduce mental fatigue in children and adolescents with obesity compared to puffed wheat.
To boost your energy levels, consider adding chia, pumpkin, sunflower, and flax seeds to smoothies, salads, and yogurts.
What gets rid of fatigue fast?
According to the NHS in the UK, the following are ways to fight tiredness and fatigue:
eating regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often
exercising regularly
losing weight (if your body is carrying excess weight)
sleeping well, which includes going to bed and getting up in the morning at the same time every day
avoiding caffeine in the evening if you are having trouble sleeping
reducing stress
What foods are good for fatigue?
According to a 2018 study, the following nutrients and food sources may benefit individuals with chronic fatigue syndrome (CFS):
Vitamin B12: clams, mussels, crabs, dairy products, eggs
Folic acid: dark leafy greens, legumes, citrus fruits
Vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes
Magnesium: nuts and seeds, legumes, whole grains
Zinc: oysters, red meat, poultry, shellfish, legumes
The bottom line
Being mindful of what’s on your plate could help you fight fatigue and have long lasting energy. Regular exercise and proper sleep can also help you maintain high energy levels.
The above words are a snippet from the original article which can be read here with all relevant research links.
Not all the food suggestions featured in the article may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
It is also important to note that articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
All the best Jan
All the best Jan
31 comments:
As always, great information. Thanks, Jan.
All of these seem pretty healthy -- a smart way to fight fatigue.
Thank you, a good read.
Tina
Thank you. Fatigue is a big issue for me. Sadly I eat quite a lot of these foods already.
...I've be tired too and they discovered that I need vitamin B12 and folic acid.
These are some delicious and nutritious foods.
Gracias por el consejo. Te mando un beso.
This is really a great post as I battle fatigue...sometimes I think mine at least in part from mental stress.
I need to find myself some oysters...I grew up eating lots of them, but here we can hardly find them.
Great info.
Good suggestions
I love your suggestions. Diet is so important
Interesting reading, Jan.
Important information!
This is a great summary. Thank you!
Fighting fatigue is particularly important at this time of year. Good advice, Jan. Have a good weekend.
Thank you Jan, great information and post.
Take care, have a great day!
Excellent information to have! Thanks for posting it. Happy Friday and stay safe!
Jan, thank you very much for all this valuable information.
Have a nice weekend:)
Thanks for the info.
Thanks for taking the time to write all these things down for us. I'm doing pretty well. When you get something like Type 1 diabetes out of the blue, it makes yoy, well it made me focus more on eating better. I think it's helped me a lot. After reading this, I may want to add more plant based protein, I eat eggs, chicken and fish, catfish is my favorite and it looks and tastes fatty to me.
Thank you Jan - great. Every now and then you need a boost.
When the sun doesn't show up, I'm particularly tired, so the only thing that helps is to get some fresh air... and now I'll have a few nuts :-)))
Hug for you.
All healthy foods in your list. I have issues with Iron and B12 and up here in Scotland most people have issues with D too as we have a lack of sun!
Very interesting as always your articles and tips, I usually follow many of them and recipes, I love them.
Happy weekend.
Best regards
Good suggestions, thanks Jan.
Thank you, I needed this post. I am writing down some of these ideas to help me beat fatigue, which I have been struggling with as of late.
Carla
Since I can't eat sugar, I snack on nuts quite a bit. I know they are fattening but they give me a boost. I can eat a small amount of fruit during the day too and ate some grapes today. Thanks for the good article!
A handful of nuts is always tasty. I should try it when I have an afternoon drop on energy. Thanks for this info. And have a lovely weekend Jan.
Good information. That is one thing I don't suffer from. I've always had lots of energy.
great info, I think I need more fruit
Muy buena información, gracias. Besos.
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