Can Healthy Eating Help Prevent fatigue?
A lot of us suffer from fatigue in today’s day and age and this can be because of a number of things such as being over worked and having family and children responsibilities.
It could also be because of a poor diet, poor sleeping habits and general lack of rest.
You are what you eat, this saying is very true and our bodies need certain nutrition in order to build cells and produce energy therefore it is important to start having healthy eating habits in order to prevent fatigue.
If your aim is to develop healthy eating habits in order to prevent fatigue then you will need to avoid foods that give you that big burst of energy as soon as you eat them and then after a while you feel like you need to go and have a lie down.
These are things such as candy, cookies and sodas, all of the things that are full of sugar and those like coffee and chocolate as they are full of caffeine.
You may not know this but foods that have a lot of carbohydrates will cause your body to become drowsy immediately due to the altered level of serotonin in your brain, so it is important not to have these during the day but more at night as a bed time snack.
There are many things that you can do in order to prevent fatigue.
You should eat protein at lunch time as this protein will be broken down in digestion into amino-acid building blocks.
These blocks will then increase the production of chemicals that will increase your energy levels as well as your alertness.
An example of a good lunch would be a hard-boiled egg and some tuna, or a piece of fish and a few vegetables. It is around 2-4 o clock that a lot of us get to the mid-afternoon slump stage so make sure you don’t eat any carbohydrates before this time.
You also need to make sure you are getting enough vitamins and minerals that your body needs and one of the main ones is iron.
Women in particular need to have more iron as they loose a lot of it each month through their period and if you do not replace it you could end up with an iron deficiency called anemia which leads to long-lasting fatigue.
Quite a lot of people take a natural herb boost each day and this could include a cup of tea made from ginseng and ginkgo biloba.
When people think of exercise they assume it will make them more tired but it actually has the opposite effect.
If you do around 30 minutes of exercise on your lunch break this will help to boost your metabolism as well as keeping you energized for the rest of the day.
If it is possible for you to have a mid-afternoon nap then do it as research has found that a 15-20 minute nap can actually increase your energy for the rest of that afternoon.
You may seem drowsy when you first wake up but after a little while you will be surprised at how awake and refreshed you feel.
Healthline: 10 food tips to fight fatigue
NHS: The Energy Diet
BetterHealthChannel: Fatigue Fighting Tips
Fitness: 10 Food Cures for Common Ailments
BestHealthMagazine: 7 Foods that Fight Fatigue
Canadian Living: 8 Ways you can eat to fight fatigue