5 Foods That Fight Fatigue
If you ever feel lethargic or fatigued
after you eat, you're eating the wrong foods. It's that simple. The trick is to
choose foods that release energy more slowly and give you a gradual boost of
long-lasting energy -- and to stay away from high-glycemic foods that deliver
an immediate, short-lived boost but leave you feeling sluggish and tired.
Eating the right foods is especially
important if you're already feeling fatigued due to the stress of a hectic
lifestyle, whether it stems from physical, mental, or emotional overexertion.
After all, fatigue isn't just a nuisance; if ignored, it can become chronic and
put you at increased risk for disease.
But here's a tip: You can fight fatigue,
and you can do it with every bite you eat. These five foods fit the bill and
then some, as they're also easily digested and rich in nutrients that are
essential to helping your body convert food into energy.
Oatmeal
Although
oatmeal isn't particularly low on the glycemic index, it outranks almost every
other breakfast cereal and most whole-grain breakfast products. Oatmeal is also
regarded as a super food when it comes to supporting digestive health. For
those reasons, many medical practitioners and nutritionists not only allow
their diabetic patients to eat oatmeal but actually encourage it, especially
since oatmeal helps maintain normal blood sugar levels.
Why it works: Carbohydrates spend the
least amount of time in the stomach, which means you get a quick boost of
energy. But unlike processed, sugary cereals, whole oats don't result in a
sugar crash. The high dietary fiber content in oats helps you feel full longer,
preventing overeating throughout the day, which can lead to weight gain,
sluggishness, and fatigue. Fiber is also crucial to healthy digestion; the
soluble fiber in oats feeds the beneficial bacteria in your digestive tract and
prevents energy-draining constipation.
In addition to
its high fiber content, oatmeal provides magnesium, protein, and phosphorus,
three nutrients that significantly and directly affect energy levels, making it
an ideal food for fighting fatigue. It's also a good source of vitamin B1
(thiamin), which is crucial for producing energy. Symptoms of too little B1
include a lack of energy and loss of appetite. Along with other nutrients,
vitamin B1 helps support the breakdown and conversion to energy of the food we
eat.
When to eat it: Eat oatmeal first thing
in the morning for instant energy. Breakfast is especially important because it
replenishes energy reserves and sets the tone for your day.
How to enjoy it: Go for old-fashioned,
minimally processed organic oats, and avoid the instant and flavored varieties.
Hint: Look for oats labeled "Scottish," "Irish,"
"steel-cut," "thick cut," or "Old-fashioned," and
you'll be on the right track.
Extra credit: Sprinkle protein-rich
flaxseed or nuts on top of your oatmeal for longer-lasting energy.
Yogurt
Yogurt is so
creamy and flavorful, it can seem like a dessert masquerading as a health food.
But the truth is, it's really good for you, thanks to a power play of protein
and gut-healthy probiotics.
Why it works: Because it's soft, your
body processes yogurt more quickly than a solid food, making it a great source
of quick energy. But while you get a rapid result, it's also long-lasting,
thanks to a good ratio of protein to carbohydrates. Protein stays in the
stomach longer than carbohydrates, which translates into a steady source of
energy.
Yogurt also
contains probiotics, beneficial bacteria that help maintain a healthy gut
ecosystem by protecting against pathogens and helping your body eliminate
harmful bacteria. Like fiber, probiotics are a powerful digestive aid. Recent
research from the University of Toronto suggests that probiotics can help ease
symptoms of chronic fatigue syndrome; in the study, probiotic supplementation
appeared to boost levels of the amino acid tryptophan in the brain. Tryptophan
is famously known as the component in turkey that makes you sleepy, but it's
also a precursor of serotonin, a neurotransmitter that helps induce sleep and
promote feelings of calm and tranquility, helping to combat both physical and
emotional fatigue.
When to eat it: Absolutely any time.
Aside from its health benefits, one of the best things about yogurt is its
versatility. It's a great afternoon or pre-workout snack because it will give
you a quick hit of energy. But you can also add healthy toppings like oats, ground
flaxseed, nuts, and fruit to make a hearty breakfast. The plain variety works
well at the dinner table in place of sour cream or as a salad dressing base,
and you can doctor it up with frozen berries for dessert.
How to enjoy it: Go for the Greek. Greek
yogurt contains about twice the amount of protein as the regular kind, and it
has a richer, creamier consistency, which makes it seems like an indulgence.
Choose organic whenever possible.
Extra credit: Make yogurt your go-to
breakfast at least three times a week for great digestive results. Bonus points
if you choose low-fat, plain yogurt and add your own healthy toppings -- try
honey and golden raisins for a sweet snack.
Spinach
Spinach is
chock-full of nutrients that are essential for battling fatigue and helping our
bodies perform at their peak. Not only is spinach one of the most iron-dense
food sources on earth, it's also extremely rich in magnesium and potassium and
is an excellent source of energy-supporting B-vitamins.
Why it works: Iron plays a direct and
important role in fighting fatigue. It's a known energy booster, helping the
body produce energy by delivering oxygen to the cells and enabling them to
perform optimally. Without sufficient oxygen, our cells slow down and can even
shut down altogether. Low iron levels can cause both physical and mental
fatigue, as well as anemia. Symptoms of anemia include tiredness, lack of
energy, weakness, trouble concentrating, apathy, insomnia, and loss of
appetite. Spinach and other leafy greens offer a high rate of iron for an
extremely low caloric intake. Spinach also happens to be an excellent source of
vitamin C, which boosts iron absorption. Magnesium is another mineral that
plays a vital role in the production of energy. In fact, it's involved in
hundreds of enzymatic reactions throughout the body and directly affects our
cardiovascular, digestive, and nervous systems; muscles; kidneys; liver; and
brain.
Magnesium is
necessary for the production of energy, proper digestion, and the regulation of
nerve and muscle tone. It's no wonder that a lack of magnesium can cause our
brains and bodies to slow. Unfortunately, magnesium deficiency is one of the
most common nutrient deficiencies in the U.S. Even a slight deficiency can
result in reduced energy levels, which causes your body to work harder and can
lead to exhaustion. Symptoms of magnesium deficiency include imbalanced blood
sugar levels, depression, muscle weakness, muscle cramps, muscle spasms, muscle
soreness, body tension, low energy, fatigue, difficulty sleeping, confusion,
and lack of appetite.
Like magnesium,
potassium also helps muscles and nerves function properly. Physical
overexertion is a common cause of potassium deficiency, but it can also occur
if you become dehydrated due to illness or for any other reason. Symptoms of
potassium deficiency include muscle weakness, confusion, and fatigue.
When to eat it: For the amount -- and
array -- of nutrients packed into these leafy greens, we'd all be better off if
spinach made an appearance at every meal, every day. But let's be practical.
Incorporate spinach into your diet as much as you can, as often as possible.
Try steamed spinach and organic, farm-fresh eggs for breakfast; tuck spinach
into your sandwich at lunch; layer it in your lasagna at dinner. You get the
idea.
How to enjoy it: You don't have to
resort to a spinach salad or side dish at every meal. Spinach is so mild you
can add it to just about anything -- soups, stews, casseroles, dips, smoothies,
and stir-fries.
Extra credit: Fold pureed spinach
into baked goods. No one but you will be the wiser, and everyone will be a
little healthier for it.
Nuts and seeds
Nuts and seeds
are nutrient-dense foods packed with high-quality protein and healthy omega-3
fats. Depending on the type you choose, you'll also get decent amounts of
manganese; magnesium; phosphorus; iron; copper; riboflavin; vitamins B1, B2,
B5, and B6; and tryptophan -- all of which are involved in the production of
energy.
Why they work: Pumpkin seeds, almonds,
cashews, and hazelnuts are all good sources of magnesium, which helps fight
muscle fatigue. The tryptophan found in sesame seeds, sunflower seeds, pumpkin
seeds, cashews, walnuts, and almonds battles emotional fatigue and promotes
sleep, which can ease physical weariness. And all nuts and seeds are excellent
sources of high-quality protein that our bodies can convert into lasting
energy.
But what makes
nuts and seeds such potent weapons in the war against fatigue is that they're a
rich source of omega-3 fatty acids. Omega-3s are known as essential fats
because they're the only fats our bodies actually require. These healthy fats
not only lower the glycemic index of foods but are also a superior energy
source. Fats stay in the stomach longer than carbohydrates and proteins; the
result is a slow-burning fuel that provides long-lasting energy. Omega-3s help
maintain healthy cells and are found naturally in almost all nuts and seeds.
Flaxseeds and walnuts are particularly rich in these healthy fats. Omega-3s
(and frequent consumption of nuts in particular) have been found to reduce the
risk of becoming obese and aid in weight loss by slowing digestion, which
results in a prolonged feeling of fullness, preventing extra snacking that can
lead to weight gain, a common contributor to fatigue. Finally, these essential
fatty acids boost mood, helping to win the fight against emotional fatigue.
When to eat them: A daily dose of nuts is
the way to go. Regular, moderate consumption is the key to reaping the health
benefits of nuts and seeds. Prepack single servings to take with you during the
day, and stash servings in the car as well as your desk, purse, or briefcase so
you always have a healthy snack on hand. A serving is one ounce (about a small
palmful).
How to enjoy them: Nutrition experts agree
that combining protein and carbohydrates is one of the basic equations for
immediate yet lasting energy. Carbohydrates are converted into energy right
away, and protein provides a gradual boost. Some good protein-carbohydrate
combinations include almond or peanut butter on whole grain toast, or a piece
of fruit and some nuts.
Extra credit: Buy and eat nuts and
seeds raw whenever possible for the best nutrition. Raw almonds are so sweet
you'll never go back to the roasted variety
source: http://www.yahoo.com/
