Most of us lead stressful lives. Long working hours, not sleeping enough and poor eating habits turn us into walking zombies, drained of energy. We are tired- physically and emotionally. Fatigue breaks down our immune system, making us vulnerable to illness, depression and chronic diseases.
But it is into our power to fight against this terrible fatigue. We all can change our lifestyles. It is possible to find some more time for resting, to eat properly, to exercise for boosting our energy levels.
Changing the way we feed our bodies is an important method of pushing up our energy levels. A diet focused on fighting against fatigue means:
1. A balanced diet – We should eat nutrient-dense foods. Vegetables, fruits, beans, nuts, seeds, whole grain, lean animal proteins provide really nutritious calories. They also contain a lot of vitamins and minerals, which can influence in a positive way the metabolism. Feeding every cell of our body with the proper fuel will optimize the energy metabolism.
2. Appropriate carbohydrates – Since the carbohydrates are the main source of energy for the body, they should miss from the anti-fatigue diet. The complex carbs are the best energy suppliers.
3. Lots of antioxidants – Antioxidants don’t contain the calories but they fight against free radical damage, which is expressed by fatigue and weakness. Increasing the antioxidant intake improves health, thereby improving energy levels as well.
4. Optimal levels of iron– Iron guarantees the transportation of oxygen to each cell. Iron deficiency can lead to anemia, performance for extreme fatigue.
5. A well structured meal plan – A correct anti-fatigue diet includes regular meals to maintain the energy levels throughout the day. Do not skip breakfast, as most of the people do.
6. Small meals – Eating a lot on a meal can drain out the energy. Smaller meals keep constant the blood sugar and insulin levels.
7. Plenty of water – a dehydrated body functions less efficiently.
The diet should be complemented by getting enough sleep- at least eight hours.
Your anti- fatigue diet should include the top of fatigue fighters:
- Pumpkin Seeds, due to their magnesium content – People with magnesium deficiencies required more oxygen uptake during physical activity, use more energy, and therefore tired more easily. The daily magnesium intake is 310 mg for women (320 mg for ages 31+) and 400 mg for men (420 mg for ages 31+). 1/4 cup of pumpkin seeds provides half of your recommended daily allowance
- Yogurt– Researches suggest that an imbalance in microorganisms in the digestive tract is partially to blame for chronic fatigue syndrome (CFS). Eating yogurt rich in probiotics—“good bacteria” aids people with CFS.
- Wheat Bran Cereal – People who eat high-fiber wheat bran cereal suffer less emotional distress, experienced fewer cognitive difficulties, and are less fatigued.
- Whole Grains– The complex carbohydrates are essential to boosting energy. They keep the blood sugar (and your mood) stable.
- Walnuts- Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids. The omega-3 fatty acid found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS.
- Dark Chocolate – Due to the polyphenols content, dark chocolate significantly reduces fatigue. Dark chocolate increases the levels of serotonin and thus reduce feelings of fatigue.
- Tea- The combination of caffeine (150 mg) and l-theanine (250 mg) improves alertness, memory, and reaction time and decreases mental fatigue.
- Watermelon – Dehydration leads to fatigue, memory lapses and difficulty concentrating. Hydrating with water-dense foods, such as watermelon – will fight tiredness and won’t pack on the pounds. 1-cup serving of watermelon has only 46 calories.
- Red Bell Pepper – The Vitamin C from this vegetable helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. 1 cup of sliced red bell pepper has only 29 calories and the 200% of your daily recommended vitamin C.