Medicine defines fatigue as the feeling of lacking energy and motivation that can develop on a physical and on a mental level as well. It is often accompanied by the desire of sleeping continuously and people often describe it using a variety of terms and expressions, from exhausted, tired or weary to malaise or feeling run down.
It is a common phenomenon which occurs because of physical causes in a proportion of 20 to 60% of the time and because of emotional causes in 40 to 80% of the cases. What you eat is a main factor for its occurrence. Avoid caffeine and sugar, which make your blood sugar level oscillate wildly. Make sure you get enough sleep and try to exercise enough. also, try to eat your dinner at 6 pm and if you exercise in the evening, make sure you finish your practice three hours before you go to bed, to give your body the time to cool down.
The following foods are meant to help you get in charge of your life and fight this unpleasant condition:
- Pumpkin seeds – A low level of magnesium can be easily observed if, after 30 minutes of physical exercise, you feel completely drowned of energy. Pumpkin seeds have a high amount of magnesium and a dose of 310 mg for women and 400 mg for men should be taken daily.
- Yogurt – The imbalance that sometimes might appear in the microorganisms from the digestive tract can cause fatigue. Yogurt is rich in probiotics, which can reconstruct the lost balance.
- Wheat Cereal – Fibers can help you fight fat cells, but they can also help you feel more energized. A study showed that, after 2 weeks of consuming cereals, people felt 10% more energized and fatigue was visibly reduced after increasing the fiber intake.
- Walnuts – Rich in Omega-3 fatty acids, walnuts help relieve any depression symptoms, which usually have a great contribution in the fatigue development.
- Dark chocolate – Polyphenols increase the level of happiness, which means that the level of serotonin secreted by the brain is boosted and the feeling of fatigue is visibly reduced.
- Watermelon – The more water you drink, the better you will feel. If you can’t drink the amount of water recommended by the doctors, eat some watermelon and enjoy an intake of only 46 calories.
- Red bell pepper – It is rich in vitamin C, which is known to be a cold fighter. It also reduces oxidative stress, another contributor to the fatigue occurrence. Eat 1 cup of red bell pepper a day and an amount of 200% of the daily recommended dose of vitamin C will flood your body.
- Whole grains – Carbs are an essential part when it comes to energy boosting. To avoid any weight fluctuations, choose to eat whole grain crackers or a bowl of oatmeal, instead of products that contain white flour.
As in any other cases, the fight against fatigue starts with a healthy diet and continues with regular exercises. Keep your doctor away and embrace a healthier lifestyle without feeling the weight of fatigue on your body.