10 Foods that Help Alleviate Fatigue
Most people suffer from fatigue. You probably have experienced it too a few times already, especially if you are a working professional. Fatigue can rob the motivation of even the most productive and well-intentioned person. It saps your energy and makes you feel completely terrible.
Why do you feel so tired?
Fatigue, also called exhaustion, tiredness or languor, is a subjective feeling of tiredness which is distinct from weakness, and has a gradual onset. It does have different causes, but lifestyle factors play a huge role. For instance, how much you sleep and exercise, and what food you eat affects your likelihood of suffering fatigue.
Fatigue comes in two types – physical and mental. Physical fatigue is when you spend the entire day digging soil in the garden that you can’t even lift your toe when the night comes. Emotional fatigue, also called tiredness of the mind, occurs when stress piles up, such as having to meet multiple deadlines at work, going through divorce, or dealing with the unexpected death of a loved one. Both types of tiredness can cause you to feel lethargic. And they both require rest and relaxation.
Foods that fight fatigue
Lean Meat and Fish
There’s a reason why bodybuilders eat more meat and fish. Protein, which is found in these foods, as well as beans and dairy products, help keep your energy levels in normal levels. Protein plays a role in cell development and growth, hormone and vitamin transport, and muscle production.
Coffee
Coffee is a great option if you are looking to boost your energy quickly. It contains caffeine which has stimulating effects and has antioxidant properties. But the effect of coffee wears out easily and you get a little bit of a slump afterward. And you may want to avoid it in the afternoon as some studies suggest it could negatively affect sleep.
Melon
A study published in the Journal of Nutrition found that even just mild dehydration can leave you feeling fatigued and foggy. So make sure you are getting enough H20, especially during hot, sunny days. Eating watermelon is another way to boost your water intake as this fruit has 90% water content. Plus, it comes with antioxidants that can boost your health.
Vitamin B12 and B Complex Vitamins
This essential nutrient can be found in whole unprocessed foods as well as supplements. B vitamins play a big role in alleviating fatigue because the body utilises them to process energy. Taking adequate amounts of B vitamins, vitamin B12 in particular, can greatly boost your energy levels and reduce your energy level.
Milk
Dairy products often get a bad rap. But they have essential health benefits too. Apart from supplying your body with more water, it also helps maintain your electrolyte levels as you sweat. In one study published in the Medicine & Science in Sports & Exercise, researchers found that drinking milk before bedtime could make your muscles feel better in the morning. So after a hard day’s work, treat yourself with a glass of warm milk.
Eggs
Eggs are a great source of protein, zinc and iron. A 2009 study review found that eggs do not only help build muscles and suppress hunger, they also supply a stable flow of energy in our body. One egg contains whopping 6 grams of protein, including amino acid leucine, which plays a key role in protein synthesis – a factor in muscle growth and recovery.
Oatmeal
When you wake up running low on fuel, indulge in a bowl of oatmeal. Oatmeal contains quality carbohydrates that are stored in the body as glycogen and fuels the brain and muscles. Top your oatmeal with fresh or dried fruits to add flavour and increase its nutritional value.
Nuts
Feeling hungry after a workout? Snack on nuts. Nuts are high in protein, essential nutrients like potassium, fibre and sodium, as well as good fats that quickly replenish your energy after a tiring physical activity. What’s more, nuts are good for your heart too!
Sweet Potatoes
Apart from its high-fibre content, sweet potatoes are rich in potassium which helps keep electrolytes balanced. Potassium also helps relax the body and lower blood pressure, so you get the most out of your downtime moment.
Tea
Like coffee, tea contains caffeine that has stimulant properties. What’s more, it is packed with amino acid theanine, which improves attention and alertness. If you’re trying to control your caffeine intake, tea is a great alternative for coffee as it contains just about 35 to 50mg per cup compared to the 100 to 140mg in a cup of coffee.
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