Right Nutrition to Help You Combat Fatigue

Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue and provide more energy. Some processed foods — such as white bread and baked goods — can worsen fatigue in some people.

Foods that could help you for beating fatigue:
In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in essential nutrients:

• Eggs

Whole eggs contain plenty of nutrients. A typical egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A. Eggs are also a source of fats. Fat provides energy and helps the body absorb vitamins.

• Bananas

Bananas are a rich source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy. Bananas help you stay active before and during long periods of exercise.

• Almonds

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can boost your energy levels. Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

• Kale

Kale is a leafy green vegetable and a good source of vitamins, antioxidants, and iron. Red blood cells in the body contain iron. This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy. Kale also contains plenty of potassium and vitamin A.

• Chia seeds

Chia seeds are rich in nutrients like calcium. For example, fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels could be another possible cause of fatigue.

• Oats

Oats are high in fiber and complex carbohydrates. The body can easily break it down and use it to provide a short-term energy boost. This makes them a longer lasting source of energy.

Foods and drinks to avoid
Some foods and drinks might increase feelings of fatigue. For example, foods that are high in sugar can temporarily boost energy, but this spike often leads to a dip immediately after and can add to calories.

Examples of foods that could increase fatigue throughout the day include:

• sugary foods, including syrup and honey
• white bread
• baked goods
• high caffeine drinks
• heavily processed foods, such as potato chips

General guidelines to boost energy
There are also some general diet-related behaviors a person can try to help keep their energy levels up during the day. These include:

• avoiding skipping meals
• eating an afternoon or morning snack, such as a handful of almonds, if energy levels dip
• sticking to recommended daily calories intakes
• staying hydrated with water or other nutritious drinks

However, different people may respond differently to these strategies, and something that works for a body might not work for another.

Other natural ways to beat fatigue
Making some other healthy lifestyle changes can also increase energy levels throughout the day.

Suggest that regular exercise can prevent fatigue. A person should aim to exercise on 3–5 days per week. Also, the National Sleep Foundation explain that a good night’s sleep helps the body with:

• regulating temperature
• small and frequent meals
• keeping the immune system strong
• regulating hormone levels

These benefits can help maintain appropriate energy levels throughout the day.
Over to you
Managing stress is another way to fight fatigue and lethargy. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise. The right nutrition that can help beat feelings of fatigue during the day can be adopted.