There are many reasons for feeling tired, sluggish, and fatigued during the day. But one of the biggest ones often overlooked is nutrition. Despite the fact that there are foods that fight fatigue, many people are still not eating enough of these foods daily. Causing them to suffer from low energy in the morning, crashes in the afternoon, and trouble staying awake in the evenings.
Fatigue has become an all-too-common issue for many people in today’s fast-paced world. Being fatigued can have an enormous detrimental impact on our overall well-being, regardless of what is triggering it—a demanding work schedule, the pressures of daily life, or a lack of quality sleep. Although there isn’t a quick fix to completely eliminate fatigue, adding proper nutrients to our diets can greatly boost our energy levels and help us beat that nagging feeling of exhaustion.
But think about how food is fuel for your body. If you don’t give it the right energy, you’re going to experience a lack of energy yourself. So here are the top four foods you want to incorporate into your day to fight that fatigue.
Let’s Explore The Top Four Foods That Fight Fatigue
#1 Carbohydrates. Especially Bananas, Apples and Berries.
Yep, that’s right. Contrary to advice from popular diets like Atkins and Paleo, the truth is that your body needs some carbs to function correctly and get you through your day.
And bananas, apples and berries in particular, because they are readily available, tasty, and are packed with phytonutrients. Make sure and go organic on the berries and apples if you can. Don’t let the bananas get over-ripe, as the sugar level spikes after they ripen too much. Ideally, a little bit of green at the top, and before the skins get spotty is a great time.
There are a lot of other great carb options to work into your diet. Focus on slow-burning carbs that don’t spike your blood sugar, such as starchy vegetables and whole grains. Examples could be:
- sweet potatoes
- carrots
- beans
- pumpkin
- brown rice
- quinoa
- oatmeal
- or sprouted whole grain bread (just make sure it’s truly whole grain, contains little or no sugar and oil, and has a good amount of fiber)
You can also get a healthy fix of more simple but healthy carbs from eating fresh fruits! The combinations of these carb sources will ensure sustained fatigue-fighting energy throughout your day.
These recommendations, along with cutting down or eliminating unhealthy processed carbs, can make a major difference to your energy levels.
#2 Whole Food Protein Sources
Besides carbs, proteins are another important source of foods that fight fatigue. Our bodies need sufficient protein for many reasons, including:
- transporting nutrients
- growing cells
- growing healthy muscles
- keeping the immune system working
- and balancing hormones
The problem for many people is that they are eating too much protein from sources that aren’t that healthy—like fried and fatty meats. The protein itself might be okay, but they’re eating proteins that include ingredients like unhealthy frying oils, breading, and butter. These will only contribute to fatigue and exhaustion.
Over time, if our body doesn’t get enough whole food protein, it just can’t repair and grow as it should. This can lead to a breakdown in overall body systems, and lead to chronic fatigue. Growth and repair depend on protein.
Instead, switch to healthy proteins at each meal, such as:
- beans
- fish
- lean meats
- healthy soy like tofu or edamame
- nuts
- and dairy or non-dairy milk or nut cheeses
#3 Water
The power of drinking water is often underestimated. But it should make sense. After all, two-thirds of your body is made of water. And water in the body is essential for:
- digesting food
- controlling body temperature
- creating energy molecules
- lubricating your vital organs
- and much, much more!
Basically, water is essential for survival—and essential for energy. So if you’re eating enough carbs and protein but still feel fatigued and low in energy, you might not be drinking enough water.
So drink, drink, drink! Have a glass as soon as you wake up. And carry a reusable water bottle or water jug with you during the day so you can always drink, no matter what you’re doing.
#4 Caffeine (Sometimes)
Not everyone needs caffeine to balance out their fatigue. In fact, some people don’t do well on it. That being said, there’s a reason millions of people reach for their cup of coffee each morning.
Caffeine is a natural stimulant that helps us feel more alert and jumpstarts our energy. It can be found in:
- coffee
- sodas
- teas
- natural herbs
- and chocolate
If you’ve been following our blog, you’ll know soda should be avoided because it contains a lot of sugars (or artificial sweeteners) that are dangerous to your health. But consuming coffee, teas, herbs, and yes, even some chocolate—look for a high cocoa content and low sugar—in moderation can give you a boost of caffeine to fight fatigue.
And for a really great healthy boost in performance without any sugar and just 10 calories, try the natural “think drink” FocusUP to energize you for hours!
Just remember not to take caffeine too close to bedtime if you have trouble sleeping.
A Few More Thoughts On Fighting Fatigue With Food
Focusing on these four foods that fight fatigue can do amazing things for your energy levels. If you’re still feeling a little sluggish, though, you might want to pay attention to how you’re eating. If you’re overeating, no matter the type of food, that can lead to lower energy since your body will be trying to process more food than it’s ready for.
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Practice eating mindfully, chewing your food many times, and paying attention to your hunger levels throughout the day.
Another reason for low energy could be not getting enough vitamins and minerals in your diet. Due to modern food practices, even someone eating a healthy diet could be deficient. Take a high-quality fulvic acid supplement like Mimi’s Miracle Minerals to counterbalance this.