How to overcome fatigue through your diet
Many people suffer from persistent fatigue. In the morning, they wake up by the alarm clock while feeling tired, using tea and coffee (and probably something sweet) to overcome fatigue and fulfill their daily tasks. They often feel exhausted and bored throughout the day, so they take more tea and coffee again with a sweet snack to spend the next hours of the day. Some other common patterns may be seen in these people are sleep disorders, excessive stress in life, and being mildly overweight.
Let’s take a look at nutritional and dietary solutions to overcome chronic fatigue:
1. Get less sugar, sugary drinks and food. Most people suffering from persistent fatigue tend to take of something sweet same as cookies, cakes and biscuits to overcome fatigue. Unfortunately, these types of foods help with fatigue in short term as they increase blood sugar. But in long run they cause more fatigue as they cause blood sugar ups and downs.
2. Reduce the consumption of coffee and tea (black tea) and take them in moderation. Caffeine consumption initially makes you feel high and reduces tiredness. But over time, one needs to increase the amount of caffeine in order to relieve tiredness. Excessive consumption of caffeine in the long run will be counterproductive.
3 – Discontinue alcohol consumption. Alcohol affects your central nervous system and exacerbates chronic fatigue.
4 – Drink plenty of water. Drinking enough water improves blood circulation in the organs and improves oxygenation, increases the nutrients available to the body’s cells and promotes the removal of waste products. On the other hand, drinking enough fluids helps to excrete stress hormones through urination.
5. Use more fresh vegetables. Try vegetables of all colors, including green vegetables (green leafy veggies, broccoli, spinach), yellow, orange and red vegetables (sweet peppers, carrots, tomatoes) and purple and dark red vegetables (beets, red cabbage) every day. These three types of vegetables contain highly effective antioxidants to reduce oxidative stress at the cellular level and thus reduce fatigue.
6. Use whole grains and cereals. These foods contain B vitamins, which also improve the metabolism of energy in our cells and helps with our nervous system.
7. Include magnesium-rich foods in your diet. Green vegetables, many seeds and nuts are good sources of magnesium, which helps with fatigue.
8 – Take adequate dietary fiber. Vegetables, fruits, whole grains and beans contain dietary fiber. Dietary fibers reduce blood sugar fluctuations and decrease fatigue.
Above recommendations may not be appropriate for you if you are suffering from a disease or taking certain medications. In case of any medical condition or if you are taking medications, make sure you consult a health-care professional.
Minoo Shirazi, Nutritionist
Ph.D. of Nutritional Science, Registered Holistic Nutritionist, (MD, Iran)
Ontrack Health & Nutrition Clinic
Toronto, Canada
About the Author: Frank Azari
