Contributed by: Healthians Team
Have you ever had one of those days when you feel so tired, you can’t seem to do anything? If this situation sounds familiar, you’re not alone.
Most of the time, fatigue can be traced to one or more factors like lack of sleep, erratic eating habits, climatic conditions, psychological unrest, excessive caffeine consumption, dehydration, or working late night shifts.
In some cases, it can also be due to underlying health conditions and medications.
The coronavirus pandemic may have exacerbated this overwhelming crappy sense of exhaustion, but you have an excellent tool to help fill your tank.
From an ‘energetic’ standpoint, some easy, healthy fixes to maintain your energy levels just might be in your fridge.
So what can you eat to help recharge?
In this first of a two-part series, we will evaluate the role that nutrition plays – not only in combating exhaustion but also how inadequate nutrition might actually trigger sleepiness and diminish the body’s energy levels.
In the second and concluding part, we will examine a list of ‘fueling’ foods to beat fatigue — foods that can help you feel energetic and maintain your alertness and focus throughout the day.
Fresh fruits & vegetables
When looking at fatigue-fighters, don’t underestimate the power of a bowl of raw veggies or a serving of fruits.
Although all fruits and vegetables likely contribute to this benefit, fresh seasonal fruits and veggies have the highest amount of nutrition, antioxidants and phytonutrients to improve energy levels.
There is compelling evidence that a higher intake of fruits and vegetables can help the body to cope better with demanding mental and physical work.
When you’re low on energy, burgers, pasta, french fries, and other ready-to-eat snacks, may look appealing, but they’re harmful to your health and give no nourishment.
Instead, they create abrupt spikes and falls in blood sugar levels, giving you a rush of energy followed by a sensation of exhaustion.
Choose unprocessed foods such as whole grains, brown bread sandwiches or a glass of milk, which are preferable options for endurance—long-lasting energy.
Hydrate with non-carbonated drinks
A cup or two of coffee a day is not an inherently bad thing for an instant boost of energy —in fact, coffee has some health benefits.
However, relying too heavily on caffeinated beverages may actually trigger sluggishness and fatigue, especially if you have a lot or consume it late in the day.
Fresh fruit juices, milkshakes, green tea, or smoothies could be substituted to help your body with optimal nutrition when fatigue sets in during the day.
Whole grains & complex carbohydrates
Instead of eating ultra-processed foods low in essential nutrients, choose an oatmeal breakfast or whole grain options such as whole-wheat pancakes, or multigrain sandwiches to maintain consistent energy levels throughout the day.
These include a large number of good quality carbs, which supply fuel to our minds and muscles, allowing them to perform efficiently and making them excellent anti-fatigue foods.
Most nuts are loaded with magnesium, potassium, and other essential nutrients such as omega-3 fatty acids.
Nuts and seeds, such as almonds, walnuts, chia seeds, flax seeds, and pistachios, are the greatest snacking options if you’re hungry in between meals.
Sunflower seeds, Brazilian nuts, hazelnuts, and pumpkin seeds are all good options.
All of them are good sources of energy-boosting meals as they give the fatigued body critical nutrition, fibre, and a boost of energy.
Proteins are the best antidote to weariness. Beans, tofu, cottage cheese, and sprouts are all good sources of energy.
The majority of these are high in magnesium, which aids in energy restoration.
Nutritionists say that dehydration is a common culprit for feeling sluggish.
Water aids the body’s performance without adding calories. It’s a great drink to have when you’re feeling down and out.
Keep your energy levels up by drinking at least two litres of water per day.
Opting for smarter food choices coupled with a good night’s sleep can go a long way toward keeping you feeling energised and active.
In today’s fast-paced life, nothing can match a healthy lifestyle when it comes to keeping fatigue at a bay.
Consult your doctor if you feel depleted all the time or have constantly poor energy levels.
Furthermore, opt for preventive health checkups. These health checks provide you with a comprehensive insight into your health, allowing you to take necessary precautions to maintain your overall well-being.