Contributed by: Healthians Team
Fatigue, overwhelming tiredness that isn’t relieved by rest, is a fairly common problem in society today.
Often, prolonged feelings of fatigue may be the result of physical exertion, emotional stress, boredom, erratic eating habits or a lack of sleep.
Alternatively, it may be due to a number of medical conditions. However, in some situations, your dietary habits may be the root of your exhaustion.
Certain foods and beverages can deplete energy and leave you unusually tired.
The good news is that eating nutrient-dense foods can easily alleviate the issue. Examine your eating habits.
If you think your exhaustion is caused by poor eating habits, adjusting your diet could be a defining factor in helping to address tiredness and maintain a healthy lifestyle.
The first meal of the day is most important. It keeps your metabolism going throughout the day, boosts alertness and replenishes your glucose supply – the body’s energy source.
Research shows that people who skip breakfast are more likely to be less active or even lethargic in the morning.
Many studies have shown that choosing power-packed foods — fresh seasonal fruits and vegetables, nuts and seeds, and foods high in vitamins, minerals, and antioxidants — can help take you from tired to super-charged.
Drink plenty of water
Dehydration, according to specialists, is one of the leading reasons for fatigue and low energy.
When you are low on fluids, your body may feel unusually tired.
Consuming a sufficient amount of water can prevent symptoms such as fatigue and tiredness that come with dehydration.
Although water does not provide energy directly it boosts the energy process in the body.
Keep a water bottle handy at your desk and sip it between meals to ensure you feel energized throughout the day.
Be careful with caffeine
It is a well-known fact that caffeine, found in coffee and energy drinks, can make you feel drained over time.
An excellent way to fight your prolonged fatigue would be to make healthier swaps, instead of relying upon caffeine for an energy boost.
Cut back on caffeinated drinks gradually to stabilise your energy levels.
The best way to do this is to reduce the consumption of caffeinated drinks slowly and steadily over a 3-week period.
Eat small, frequent meals to fuel your day
Studies indicate that going without food for too long or eating too infrequently has a positive correlation with fatigue.
Infrequent eating can cause blood sugar levels to dip. Avoid hunger-related fatigue by eating the right kinds of carbohydrates; they’ll keep you full and your body fuelled throughout the day.
Eat a healthy diet
A healthy balance comprising all the main food groups – wholegrain foods, fruits and vegetables, low-fat dairy and protein – is considered essential to help combat tiredness in the long term.
Try to limit the number of foods that are high in saturated fat, and free sugar and added salt to your diet, if you’re feeling tired all the time.
Large meals can drain your energy since your digestive system uses roughly sixty to seventy-five per cent of your total body energy to digest food.
To accommodate the high amount of food consumed, the stomach expands beyond its regular capacity.
Your stomach expands and pushes on other organs, causing discomfort. This discomfort can manifest as tiredness, sluggishness, or drowsiness. Instead of eating three big meals per day, eat in moderation without starving yourself.
Add iron-rich foods to your diet
Fatigue is a common symptom of inadequate intake of iron. Make sure that you eat more iron-rich foods like leafy greens, legumes, figs, dates, peas, string beans, brussels sprouts, sweet potatoes, figs and raisins and avoid those foods that inhibit iron absorption.
Unless your lack of energy is not caused by a medical condition, simple dietary changes can help to improve your energy levels and keep fatigue at a bay.
Having said that, it is important to remember that there is no ‘magic bullet’ to stop chronic fatigue, a combination of lifestyle changes and healthy eating is inevitably beneficial and is certainly worth exploring to kick fatigue to the curb.
Moreover, you should also frequently opt for health screening. It provides you with vital insights into your health, allowing you to take necessary measures to improve it.