Fighting Fatigue with Food

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Experts say that 10% of us at any one time are suffering from persistent tiredness or fatigue. As a consequence of our busy and stressful modern lifestyles, most of us will at some time experience tiredness. On most occasions, fatigue can be relieved after a good night’s sleep. However, this is not the case for everybody. Some people find that tiredness becomes a chronic problem which undermines their day-to-day functioning – i.e. it significantly affects their quality of life.

The good news is that most of us just need a good night’s sleep along with a boost in our daily intake of the following foods that fight fatigue:

1. Bananas

According to Natural Health Advisory.com “The nutrients found in bananas include B vitamins, vitamin C, fiber, and both omega-3 and omega-6 fatty acids. But, bananas best fight fatigue due to the amount of electrolytes they contain: potassium, magnesium, sodium, calcium and phosphorus. Your body needs the right balance of electrolytes to function properly. Why? The body is about 70 percent water, and small fluctuations in that percentage can be felt quickly. As water levels decline, so do the levels of electrolytes needed to keep the body functioning, such as sodium and potassium. This is when the body becomes dehydrated. As dehydration progresses, the body has a harder time diffusing internal heat, and tension is created in muscles, joints and organs. That tension often first manifests itself as fatigue. In fact, dehydration is one of the most under-recognized leading causes of fatigue. As dehydration progresses, other symptoms develop: muscle cramps, dizziness, headaches, thirst, dry skin, confusion, decreased urination and increased heart rate. So, one of the primary ways to prevent fatigue in the body is to stay properly hydrated and consume an adequate amount of electrolytes, which can be achieved by eating bananas and drinking plenty of water.

2. Spinach

Spinach is a very nutrient-dense food. Most importantly, spinach is loaded with iron and B vitamins which are key ingredients for feeling more energized! And, it too contains a good supply of chlorophyll. To get out of an afternoon slump, try eating a spinach salad for lunch or add it to your favorite smoothie.

3. Wild Fish

Fish is loaded with omega-3 fatty acids, the healthy fat that helps you fight fatigue (and chronic illness). The fish highest in omega-3 content include:

• Salmon
• Caviar
• Sardines
• Herring
• Tuna

While all of these seafood varieties contain omega-3′s, it is important to know where the fish came from. That is, before you chow down on a seafood platter, learn whether the fish is wild or farm-raised. Farm-raised fish contain less omega-3′s than wild fish. Also, farm-raised fish are often injected with hormones or dyes. So, if you’re looking for the best energy boosting foods, go with wild fish. To learn more about energy boosting foods, drinks and supplements, view our resources on the topic. Now is your turn. Tell us which food you turn to for long lasting energy throughout the day. Go now to the Comments section below to reveal the top energy-producing food that works for you” (1)!

4. Beans

Beans fight fatigue because they are high in fiber content which works together to help balance blood sugar to prevent dips in energy. Beans can be incorporated into any meal and are great for promoting digestive health, as well as preventing constipation.

5. Go Nuts Over Nuts

Just a handful of these fiber and protein powerhouses can keep your engine humming all afternoon. Almonds are rich in magnesium, which help turn sugar into energy. Studies show eating an ounce of nuts daily as part of a weight loss diet helped satisfy appetites without packing on pounds, so don’t worry about the calories – just keep your serving size to about a handful. Get an extra wallop of energy by adding raisins to the mix. The best combination of foods that fight fatigue.

6. Orange

There’s nothing like the smell of a freshly peeled orange to wake you up. Citrus and other vitamin-C packed produce, like pineapple, boost production of norepinephrine, a stimulating chemical in the brain. Its sugar content makes fruit a natural energy source. Maintain your stamina by adding a bit of protein.

7. Green Tea

Not only is green tea loaded with antioxidants and a terrific addition to any weight-loss program, it also contains natural caffeine that fights fatigue, as it mimics the same feelings you get from coffee. Looking to quit or decrease your morning java? Turn to some delicious green tea to avoid coffee withdrawals and keep energy up.

In addition, green tea contains 2 nutrients that offer a wide range of positive health benefits: polyphenols and L-theanine. L-theanine is an antioxidant found naturally only in tea and a rare mushroom. Consuming L-theanine is instantly calming. Stress, lack of energy and focus are issues all of us deal with in our busy day-to-day lives. This is why you should be sipping on green tea (either hot or iced) throughout the day.

L-Theanine has been fairly well-researched and is believed to:

• Boost energy levels
• Decrease stress and anxiety (provides relaxation without drowsiness)
• Increase alertness and improve memory and concentration
• Protect brain cells
• Increase levels of dopamine and norepinephrine
• Lower glutamate activity (which can be high in fibromyalgia)
• Boost T cell production (which can be low in chronic fatigue syndrome)
• Help regulate the sleep-wake cycle

8. Protein

Eating the right amount of protein helps to balance blood sugar, which in turn avoids energy fluctuations. Optimal sources of protein are those that are lower in saturated fat, such as chicken, fish, turkey and eggs. On average, men need approximately 5 to 7 ounces of protein per meal while women need approximately 4 to 6 ounces of protein per meal.

9. Fermented Foods with live probiotics

Imbalance in microorganisms in the digestive tract are said to partially be to blame for the fatigue associated with Chronic Fatigue Syndrome; probiotics are the good bacteria that aids digestive health and restores balance to your digestive tract.

10. Water

Dehydration is one of the most common fatigue-causing culprits, because most of us don’t realize when we need to replenish our fluids. If you wait until thirsty, you’re already partially parched so drink up! Try adding lemon juice to your water to get you that extra boost of energy.

Source:

(1) http://www.naturalhealthadvisory.com/
daily/fatigue-lack-of-energy/
energy-boosting-foods-to-keep-you-alert/

(2) http://healthbent.wordpress.com/
2011/01/22/8-fatigue-fighting-foods/