A poor diet can cause feelings of lethargy and fatigue. Foods that have a high glycemic rating deliver an immediate, short-lived boost of energy but then cause you to feel sluggish and tired. Sarah Adar explores how foods can cause low energy. This includes fast foods, junk foods, energy drinks, sugary snacks, and highly processed foods. To fight your fatigue you need to choose foods that release energy more slowly and give you a gradual boost of long lasting energy. If you are already feeling fatigued then its important to choose the right foods to fight it. Fatigue fighting foods are easily digested and rich in nutrients that are essential to help the body converts them into energy. So whether you are already fatigued or want to prevent fatigue choose these foods to eat on a daily basis to improve your energy levels and stave off fatigue.
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Oatmeal helps to maintain normal blood sugar levels and supports digestive health. Although it's a carbohydrate, oatmeal doesn't result in a sugar crash like most cereals do. Oatmeal is high in dietary fiber, which makes you feel fuller for longer, preventing overeating. The soluble fiber in oatmeal feeds the beneficial "good" bacteria in the stomach and prevents the energy draining constipation. It is rich in magnesium, protein, and phosphorus, which affect ones energy levels. It is also a good source of vitamin B1, which is essential for producing energy.
Yogurt is a good combination of protein and probiotics. Because yogurt is soft the body processes it more quickly and is a good source of energy. However it is long lasting due to the ratio of protein to carbohydrates. The protein stays in the stomach longer, and provides a steady source of energy. Probiotics are a beneficial bacterium that help maintain a healthy digestive tract and eliminates pathogens and harmful bacteria. Probiotics are a powerful digestive aid that helps ease symptoms of chronic fatigue. They also boost tryptophan in the brain, which promote feelings of calm and tranquility. This combats physical and emotional fatigue.
Spinach is full of nutrients that are essential for the body to fight off fatigue. It is loaded with iron, rich in magnesium, potassium, B- vitamins, and vitamin C. Iron is an energy booster, which has an important role in fighting fatigue. It helps the body produce energy by delivering oxygen to the cells. Vitamin C helps to boost iron absorption, further fighting against fatigue. Magnesium also plays a vital role in producing energy. It also helps with proper digestion and regulates nerves and muscle tone. Potassium works with magnesium to help muscles and nerves function properly. Deficiencies in any of these nutrients can lead to mental and physical fatigue as well as muscle weakness, decreased energy levels and trouble concentrating.
Nuts and Seeds
Nuts and seeds are nutrient dense foods that contain high quality protein and healthy omega 3 fatty acids. They also contain vitamins and minerals such as manganese, magnesium, phosphorus, iron, copper, riboflavin, vitamin B1, B2, B5, B6 and tryptophan. These nutrients are involved in the production of energy and fight against emotional fatigue. The protein in nuts and seeds provides a long lasting source of energy. And healthy fats provide a superior source of energy because they stay in the stomach longer than carbohydrates and proteins and result in a slow burning fuel. Omega 3's maintain healthy cells, boost mood, help fight emotional fatigue, aid in weight loss by slowing digestion.
Beans are known as a miracle food because they are a concentrated source of stable, slow burning energy due to their nutritional composition. Beans are low in fat bur high in fiber and contain a balance of carbohydrates and protein. They are also loaded with minerals including potassium, magnesium, phosphorus, copper and iron. The protein and fiber content work together to balance blood sugar, which prevents spikes and dips in energy. Fiber promotes digestive health and prevents constipation. The protein provides a gradual source of energy. Beans require less energy to be digested than red meat but contain the same source of protein and iron. Manganese and copper protect mitochondria in cells that are responsible for energy production. Magnesium relaxes muscles and nerves, keeps the blood circulating, barring mental and physical fatigue. Iron boosts oxygen distribution throughout the body and eases mental fatigue. It also provides immune system support making you less susceptible to fatigue.
For a sweeter choice, turn to dark chocolate. Dark chocolate contains antioxidants, polyphenols, flavonoids, and potassium all of which help to fight fatigue. Polyphenols increase levels of serotonin in the brain, increasing levels of happiness and reduces feelings of fatigue. Dark chocolate is chock full of flavonoids that fight high blood pressure and fatigue. Dark Chocolate has similar benefits to that of endurance training, which fends off fatigue by increasing aerobic capacity in muscles. It is also a great source of potassium, which controls nerve and muscle function and maintains healthy blood pressure.
Tea contains caffeine, polyphenols, antioxidants, flavonoids, and l-theanine. Combined these compounds improve cognition, alertness, memory, reaction time, and decrease mental fatigue. Tea is a safe form of caffeine that will increase energy and reduce oxidative stress in the body. If you're able to, make sure it is gluten free