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Fatigue, also known as tiredness, exhaustion and weariness, is a term used to describe the general feeling of being tired and weak. It can be related to physical or mental tiredness. Feeling fatigued is not the same as feeling drowsy or sleepy, although these may be symptoms of fatigue. Fatigue affects females more than males. Luckily there are many super foods that prevent tiredness and exhaustion. Several lifestyle factors, medical conditions or psychological problems can cause fatigue. Some of the lifestyle factors that contribute to this problem include excessive intake of caffeine, poor sleep, unhealthy eating habits and alcohol use. One can also feel fatigued due to mental health problems such as anxiety, depression, grief and stress. Even certain medical conditions can make one fatigued, such as liver failure, anemia, cancer, kidney diseases, heart diseases, thyroid disorders, obesity and diabetes.
The main symptom of fatigue is exhaustion, especially after a physical or mental activity. Some other signs include sore muscles, lack of motivation, difficulty concentrating, dizziness, headaches, irritability, loss of appetite, moodiness and lack of energy. Whether your fatigue is due to physical, mental or emotional exertions, you can fight it with some readily available foods. These foods will provide your body with all the essential nutrients such as protein, fats and complex carbohydrates, as well as vitamins and minerals to function properly and fight symptoms of fatigue.
What foods to eat for tiredness and how to prevent tiredness at work? Today Bold sky will share with you some fatigue fighting foods. Here are the top 15 super foods that prevent tiredness and exhaustion.
It is one of the perfect food to stop tiredness. Bananas are rich in potassium, which the body needs to convert sugar into energy. Bananas are also rich in many important nutrients such as B vitamins, vitamin C, omega-3 fatty acids, omega-6 fatty acids, fiber and carbohydrates that helps to fight tiredness, dehydration and other fatigue symptoms. The natural sugars like sucrose, fructose and glucose in bananas are essential for quick energy boosts. Eat 1 to 2 bananas daily. You can also enjoy a banana shake or smoothie to keep your body hydrated and full of energy.
It is one of the best foods that prevent tiredness, weakness and exhaustion. Pumpkin seeds are ideal snack for fighting fatigue. They are loaded with high-quality protein, healthy omega-3 fatty acids and vitamins B1, B2, B5 and B6, as well as minerals like manganese, magnesium, phosphorus, iron and copper. All these nutrients work together to boost your immune system, provide energy and fight symptoms of fatigue. The amino acid tryptophan found in pumpkin seeds helps fight emotional fatigue and promotes better sleep, which can ease physical weariness. Just one handful of pumpkin seeds will give you instant energy and make you feel less fatigued.
Oatmeal is one of the perfect foods that prevent tiredness and fights fatigue. It contains quality carbohydrates that provide energy to brain and muscles throughout the day. It has many important nutrients such as protein, magnesium, phosphorus and vitamin B1 that help boost your energy levels. Oatmeal is also good for digestive health due to its high fiber content. Even diabetic people can eat oatmeal as it helps maintain normal blood sugar levels. A bowl of oatmeal makes a great breakfast. You can add to the health benefits by topping your oatmeal with fresh fruits and nuts.
The high amount of protein, carbohydrates and gut-healthy probiotics (good bacteria) in yogurt helps to fight symptoms of fatigue. In fact, the body processes yogurt more quickly than any solid food and hence it works as a great source for quick energy whenever you need it. The probiotics in yogurt can also help ease symptoms of chronic fatigue syndrome. They also improve the health of your digestive tract. You can eat yogurt anytime during the day. Eat at least 1 cup of fat-free yogurt daily. If you do not like plain yogurt, add some frozen berries or other fruits and nuts or make a smoothie.
This is one of the best natural foods for tiredness. If you're feeling fatigued on a hot day or after a workout due to dehydration, you can get your energy back with a slice of watermelon. Watermelon is rich in water and electrolytes that keeps dehydration at bay and help keep you active and free from symptoms of fatigue. It is also rich in nutrients such as potassium, vitamin C, lycopene, beta-carotene and iron. These nutrients that fight against fatigue.
What foods to eat for tiredness? Walnuts are effective and popular fatigue-busting food. They are high in omega-3 fatty acids that can easily counteract fatigue symptoms. They can also help relieve symptoms of mild depression. Walnuts contain both protein and fiber, which help boost energy after a workout. These nuts also contain manganese, magnesium, phosphorus, iron, copper and vitamins. You can eat roasted walnuts as a healthy mid-morning or mid-afternoon snack. You can also sprinkle walnut pieces on cereal, milkshakes, smoothies, soups and salads.
Beans are called a miracle food as they have numerous health benefits and can help fight fatigue. They are high in fiber, contain a good ratio of complex carbohydrates and protein. They also contain minerals such as potassium, magnesium, phosphorus, copper and iron. This unique nutritional composition of beans delivers long-lasting energy and prevents you from feeling fatigued.
Red Bell Pepper
Red bell peppers are one of the best sources of vitamin C. This antioxidant not only boosts your immune system, but also helps reduce the stress hormone cortisol that contributes to fatigue. vitamin C helps prevent fatigue from physical or emotional stress. It has also been found that a lack of vitamin C can make one feel more fatigued. Red bell peppers are also rich in vitamins for tiredness and depression such as vitamin A, B6 and C, folic acid and fiber. Just 1 cup of a red bell pepper daily will be more than sufficient to keep your energy and metabolism high. You can include red bell peppers in your diet in raw, baked, roasted, grilled, cooked or stuffed form.
Spinach is another great fatigue-fighting food that you can easily find in the market. Spinach is abundant in iron that helps to deliver oxygen to the body's cells. This in turn helps produce energy and combat tiredness and other fatigue symptoms. Spinach is also packed with magnesium, potassium and vitamins C and B that help a lot whenever you lack energy and need to boost your metabolism.
Milk is blessed with every nutrient that your body needs to be fit. It is rich in calcium, protein and carbohydrates that provide a slow and sustained energy throughout the day. A glass of milk before bed could make your muscles feel better in the morning as milk contains one of the proteins which during night boosts muscle recovery and growth.
They have all the fatigue-fighting nutrients. They contain protein and fiber that keep blood sugar stable. They are rich in omega-3 fatty acids that fight inflammation to keep muscles feeling fresh. They also contain magnesium, potassium, iron, as well as the antioxidant quercetin. Quercetin aids athletic performance and recovery. It is also used in some popular sports drinks.
A cup of refreshing green tea can help fight fatigue, especially stress and work-related fatigue. Green tea contains polyphenols that help reduce stress, boost energy and improve mental focus. It has components that have been proven to boost metabolism and protect against many drawbacks of being fatigued. To make a cup of green tea, steep 1 teaspoon of green tea leaves in a cup of hot water for 5 minutes. Strain, add honey and drink this tea 2 or 3 times daily. Instead of green tea leaves, you can use green tea bags.
Mushrooms are a great source of the B vitamins riboflavin, pantothenic acid, and niacin, thiamin, vitamin B6, and a good source of folate. B Vitamins are essential for energy production. It also protects the cell's energy production house, mitochondria, from damage. Pantothenic acid fights fatigue during times of stress by supporting the adrenal glands, and niacin helps convert food into usable energy.
They are rich in energy-stabilizing high-fiber carbohydrates. They also contain potassium. Potassium helps keep electrolytes balanced of the body and prevents from loss of electrolytes through sweat. It allows you to stay hydrated. Potassium also helps relax the body and lower blood pressure, so it lessens stress in the body that can create fatigue.
They are a great energy source. They have iron, zinc, and a lot of protein. Protein not only helps build muscles and keeps you full as it supplies sustained energy. The 6 grams of protein in an egg helps maintain blood sugar level. The amino acid leucine present in egg protein is an important part of protein synthesis (a factor in muscle growth and recovery). B vitamins assist with energy production in the body.