The term fatigue also referred to as exhaustion, lethargy, listlessness, and weariness, is used to describe the general feeling of being weak and tired. It can be mental as well as physical tiredness. There are so many people that feel fatigued and this affects their daily lives. Also, females experience fatigue more than males.
Various lifestyle factors, psychological problems, or medical conditions can cause fatigue. Some lifestyle factors that lead to this problem are too much intake of caffeine and alcohol, inactivity, excess physical activity, and also improper eating habits. Other factors that can cause fatigue include depression, stress, anxiety, or medical conditions like kidney disease, anemia, diabetes, and so on. No matter what the reason you can fight fatigue by including some important foods in your diet about which we shall learn right now.
What to Eat for Natural Energy? Here are 10 important foods to fight fatigue:
Bananas are rich in potassium, which our body requires in order to convert sugar into energy. They are also rich in various important nutrients including vitamin B, C, omega-6 fatty acids, omega-3 fatty acids, carbohydrates, and fiber, and this help beat dehydration, tiredness, and other symptoms of fatigue. Furthermore, the natural sugars like glucose, fructose, and sucrose present in bananas give quick energy boosts.
You must eat 1-2 bananas on a daily basis. Alternatively, you can make a banana smoothie or shake to get full energy while also staying hydrated.
9. Pumpkin seeds
Pumpkin seeds are a perfect snack to fight fatigue. They are full of high-quality protein, vitamins B1, B2, B5, B6, omega-3 fatty acids, and minerals like phosphorous, magnesium, manganese, copper, and iron. These nutrients together work to provide energy, boosts your immune system, and helps fight every symptom of fatigue. Furthermore, the tryptophan present in pumpkin seeds helps you sleep better and helps you deal with emotional fatigue.
You just need to eat a handful of pumpkin seeds to get that instant energy and get rid of fatigue. You may even roast the seeds or opt for pumpkin butter to enjoy a better rate of metabolism.
8. Green tea
A cup of green tea can help get rid of fatigue, particularly work and stress-related fatigue. Green tea is rich in polyphenols that are known to reduce stress, improve mental focus, and boost energy. It also has components that are known to boost metabolism and saves you from the disadvantages of being fatigued.
You just need to drink 2-3 cups of green tea every day to enjoy the immense benefits. You can either use tea bags or tea leaves and may add honey to make it flavorful.
Yogurt contains a good amount of protein, gut-healthy probiotics, and carbohydrates, which can easily help you fight fatigue. In fact, your body can process yogurt much faster compared to any solid food, and thus serves as a quick source of energy whenever you require it. The probiotics present in yogurt can also help alleviate the symptoms of chronic fatigue disorder.
You can eat yogurt whenever you want to. Make sure you consume at least 1 cup of yogurt (fat-free) every day. If you do not like having plain yogurt you may add some nuts or fruits of your choice, or make a yogurt smoothie.
Oatmeal is a perfect food to fight fatigue. It is rich in carbohydrates that get stored in your body as glycogen and offers fuel for your muscles and brain for the entire day. Also, it has nutrients like magnesium, protein, vitamin B1 and phosphorous, which helps keep your energy levels high. Oatmeal is also very good for your digestive health because of its high fiber content.
You can simply eat a bowl of oatmeal for breakfast, or top your oatmeal with fresh nuts and fruits to enjoy added benefits.
If you feel fatigued after a workout or on a summer day because of dehydration then you can get back the lost energy by eating a slice of watermelon. Watermelon is rich in electrolytes and water that keeps dehydration away and helps make you feel active and keeps the symptoms of fatigue at bay.
Next time whenever you feel fatigued and are in the need of instant energy just cut a slice of watermelon and enjoy eating it. You can also add a little honey, water, and lemon juice to some slices of watermelon, juice it, and drink it. It will be a good idea to drink this juice after a workout to help prevent getting fatigued.
Beans are something everyone must include in their diet as not only can they help avoid you from feeling fatigued but also offers many health benefits. They are rich in fiber, have a good ratio of protein and carbohydrates, and also has many minerals including magnesium, copper, iron, potassium, and phosphorous. These nutritional compositions offer long-lasting energy and do not let you feel fatigued.
You can eat different kinds of beans for different meals. For instance, for breakfast, you can have boiled soybeans, and for lunch or dinner, you can have black bean soup or salad.
Walnuts are yet another fatigue-busting food. They are rich in omega-3 fatty acids that can counteract fatigue symptoms with ease. They are also known to help relieve mild depression symptoms. Also, walnuts contain fiber and protein, both of which help boost energy after you have enjoyed a nice workout.
Try to have 1/4 cup of shelled walnuts every day. You may even have some roasted walnuts as a mid-day snack or may sprinkle a few pieces on your smoothies, milkshakes, or cereal.
Spinach is also a fatigue-fighting food that is easily available. It is rich in iron that helps your blood in delivering oxygen to the cells of your body. This helps produce energy and fight tiredness and other symptoms of fatigue.
You can add spinach to your smoothies, casseroles, and stews, or to your soups and sandwiches to make them healthy and beneficial.
1. Red bell pepper
Red bell pepper is extremely rich in vitamin C. This antioxidant, together with boosting your immune system, also helps reduce levels of cortisol, a hormone that causes fatigue. Vitamin C, in fact, is important for a healthy adrenal system that helps prevent fatigue from emotional or physical stress.
You just need to consume 1 cup of red bell pepper regularly to keep your metabolism and energy levels high. You can eat red bell pepper raw, or even grill, roast, or bake them.
Each of the foods mentioned in this list offers you the much-needed energy and prevents you from experiencing fatigue. If you have these foods on a daily basis then you are not likely to experience lack of energy, and thus will not have to opt for any prescription medications at all.