Is Chronic Fatigue Affecting Your Routine? Diet Tips Offer Solution

Constant fatigue pulling you down? : Know your answers As the day sets in and body demands more productivity and energy, refined sugar and caffeine have become our “Go to” companions to combat the need to be constantly alert and active. However, though they kick in the body energy levels faster than most of the other healthy food options, their excess in our current lifestyle routines is rather the cause of constant physical and mental fatigue.

Apart from diet, several medical, emotional, psychological as well as lifestyle routines can deplete your body energy and leave you perpetually tired. Some of the common medical causes of tiredness include anemia and sleep insufficiency. Other recognized causes include hypothyroidism, food intolerance, pregnancy, as well as side effect of medicines.

But, irrespective of the cause, it is often beneficial to address chronic fatigue from a holistic perspective. It is important to understand that the nutritional impact of diet is essential. Eating a balanced diet and avoiding certain food products could be a defining factor in addressing tiredness and maintaining a healthy lifestyle.

Food Items to Avoid in your Diet

1. Refined Sugars

   : A dose of refined sugar might temporarily boost your energy, but the dip that follows can further increase the feeling of fatigue. If you’re hungry and need an energy lift, go for a naturally sweet food options such as fruit instead and combine it with a high protein substitute. This will help to relieve your hunger and stabilize your energy levels as well. For example, try some berries with natural yogurt or a fruit smoothie made with low-fat milk.

2. Alcohol

   : Alcohol depresses the brain, which can make you sleepy and interrupt your normal sleep pattern leading to further fatigue. Limiting how much you drink, or avoiding alcohol altogether is an essential tip to manage body energy levels. Alcohol is also high in calories, poor in nutrition and can lead to excess weight gain.

3. Processed Foods

   : It is the best to limit your intake of highly processed foods. These are typically low in nutrients and high in refined sugar and unhealthy fat. Foods to avoid include fried meals and processed meats.

4. Caffeine

   : It’s well known that caffeine is a natural stimulant and help in being alert thus combating fatigue. However, excess of caffeine, may cause irritability and headaches thus making you feel burned out.

5. High-Fat Dairy Products

   : Dairy products that are high in fat such as whole milk, cheese and butter can contribute to fatigue. It is advisable to choose plant-based alternatives like almond milk.

6. Red Meat

   : Red meat can be difficult to digest and can leave you feeling heavy and tired. While it provides essential nutrients, it is important to incorporate lean proteins like chicken, fish, legumes, and plant-based sources into your diet for sustained energy (1^✔ ✔Trusted Source
   Tiredness
   
   Go to source).

Health and Diet Tips to Combat Fatigue

Lifestyle Modifications

1. Avoid snacking on the go and eating an unhealthy diet
2. Ensure enough exercise
3. Avoid having too much screen time before bed
4. Include an afternoon power nap in the day routine

Diet and Nutrition Modifications

There are several dietary changes as follows that you can incorporate in your diet for a fatigue free life:

1. Hydration: In the daily hustle, we often forget that hydration is also important. It is important to replenish our fluid intake for better energy levels
2. Avoid skipping your breakfast
3. Add small and frequent meals to your diet routine
4. Eat a balanced and healthy diet including :
   • Fruits and vegetables
   • Grain based foods like : Bread, cereals and other derived products
   • Protein rich foods: Lean meats, poultry, eggs, fish and seafood, nuts and seeds, and legumes/beans
   • Milk, yogurt and alternatives
5. Deal with micro-nutrient deficiencies: Including multivitamins, iron and omega 3 fatty acid supplements can contribute at various levels to lead a healthy rejuvenating life
6. Anti-oxidants: Anti-oxidant foods include leafy green vegetables, olive oil, tomatoes, fatty fish (such as tuna and salmon) and nuts (2^✔ ✔Trusted Source
   5 Ways to Fight Fatigue With Food
   
   Go to source)

References:

1. Tiredness - (https://www.nutritionist-resource.org.uk/articles/tiredness.html)
2. 5 Ways to Fight Fatigue With Food - (https://health.clevelandclinic.org/5-ways-to-fight-fatigue-with-food/)

Source-Medindia