17  Foods That Beat Fatigue: What to Eat for Energy

PROFESSIONAL HIGHLIGHTS. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine

What is fatigue

You know your body better than anyone else and it is important to remember this. if you find that you are constantly tired then it might be a good idea to look at the different aspects of what could be causing it and try a few at-home tips to see if the condition seems to improve.

We have plenty of great remedies for combatting fatigue below. However, if you find that you are still having problems then it might be a good idea to check with your doctor so that other more serious conditions can be considered so that you can regain full control of your life.

Is fatigue common?

Fatigue is common. Approximately 20 percent of Americans claim to have fatigue extreme enough to interfere with living a normal life.

A physical cause has been estimated to be accountable 20 percent to 60% of the time, while emotional or mental causes comprise another 40 percent to 80% of cases of fatigue. Unfortunately, fatigue may occur in ordinary people that undergo extreme physical or mental activity.

Causes of fatigue

  • Lack of physical activity
  • Emotional stress
  • Mentally disturb
  • Diabetes
  • COPD
  • Cancer
  • Liver disease
  • kidney disease
  • Eating disorders
  • Grief
  • Certain medications EX antidepressants
  • High amount caffeine
  • Not eating healthy food
  • Overweight
  • Lack of sleep
  • Anemia

When to consult a doctor

You should consult a doctor if you feel fatigued is not going.

  • Body temperature is higher than normal
  • Feel sensitive to cold temperatures
  • Trouble sleeping
  • Feel depressed all the time
  • Sudden weight loss

Symptoms of fatigue

The most important symptom of fatigue is fatigue with physical or mental activity. The person doesn’t feel refreshed after resting or sleeping. It may be hard to perform daily tasks including work, household chores, and caring for others.

  • Headache
  • Slowed response time
  • Blurry vision
  • Moodiness
  • Drowsiness
  • Lack of motivation
  • Muscle sore
  • Gastrointestinal
  • Difficult in concentration

17  Foods That Beat Fatigue: What to Eat for Energy

You have to be physically fit as well. This is the reason why you should work out each and every day.

Apart from that, you may add mocha java coffee to your regular breakfast as it can boost your energy levels. 

1 EGG:

Eggs are a great source of protein and vitamins that can boost your energy levels and prevent fatigue. If you add eggs to your daily diet then you will notice a great change in your overall health and fitness. If you are someone who is trying to focus on their workout routine then adding eggs to your diet can help in improving your fat loss. 

There is one thing that you should keep in mind. If you are not workout out then adding whole eggs to your diet can be bad for your health. This is the reason why you should add eggs to your diet.

2 APPLES:

Apples are known to be really healthy for you and can boost your overall health as well. This is the reason why you should have apples in your daily diet.

Apples are rich in fiber and carbs that can boost your energy levels. Complex carbs are good for your health and can benefit you a lot. Eating apples can really help in controlling fatigue. 

Apples can improve your skin health because it is rich in vitamins that can boost your skin health. If you are not a fan of consuming raw fruits then you can also make juice out of it and drink it. 

3 COFFEE:

If you still feel lazy or lack energy when you wake up then another thing that you can add to your diet. Caffeine is known to boost your energy levels and if you feel that you lack it then adding caffeine-rich beverages to your daily diet can be a great addition. There are tons of benefits that you can have after adding caffeine to your diet. 

It can help you in weight loss as well. Drinking a cup of black coffee before your workout can really help in boosting your fat loss. You can add hazelnut coffee to your regular diet and notice how it will boost your health. 

4 DARK CHOCOLATE:

Another beneficial sweet thing that you can add to your diet is dark chocolate. Now, many people underestimate the benefits of dark chocolate and the reason is that they mix it up with regular sugar-filled chocolate bars. There is a lot of difference between the two. 

Dark chocolate is good for your health, whereas sugar chocolate is bad for your health. Dark chocolates are rich in antioxidants and can really help in boosting your energy levels.

5 YOGURT:

Yogurt is great for your health and can really boost your overall fitness as well. Dairy foods are known to be rich in energy-boosting nutrients and vitamins. This is the reason why you should be focused on adding yogurt to your daily diet. 

Yogurt is also a great source of protein that helps with the breakdown of carbs. Apart from that, it can also slow down the release of sugar into your blood. 

6 Water

Drink a minimum of eight glasses every single day. Do not just wait till you get thirsty, because your “thirst alarm” isn’t constantly exact. Just a small amount of dehydration will cause you to be fatigued.

7 Peppermint

Sniffing a hanky that has been scented with peppermint oil is a great remedy to pick yourself up. You can also add some peppermint oil along with a few drops of rosemary oil to your bath for an extra boost providing you have the time of course.

8 Magnesium

It is recommended to take 400 ml of magnesium each day. Having a deficiency of magnesium is a prime cause of fatigue in a lot of people.

9 Short naps

Make sure you don’t take long naps during the day. Research has shown that naps lasting longer than half an hour can have the reverse effect and make you even more drowsy. So make your day’s naps under 30 minutes.

10 Drain blood to your head

Allowing blood to flow to the brain increases alertness. So a good way to do this is to lie down with your feet raised by placing some pillows or other large but soft items under your feet.

11 Ginkgo

By taking the herb ginkgo you can induce extra blood to flow towards the brain, This will bring alertness and a new wave of energy. In the mornings you should take ten drops of the ginkgo tincture. According to USA NIH, the Ginkgo herb may help to provide relief from fatigue.  [8]

12 Potato Juice

Soak cut-up slices of potato in water overnight The next morning, consume the water that should now have turned into a tonic full of potassium. Potassium is needed by the body for nerve impulse mobility and to help the movement of the muscles. People with fatigue are often deficient in potassium.[9]

13 Morning Meal

Eat a big healthy breakfast and then many small but healthy meals or snacks Page 67 throughout the rest of the day.

That is a lot better than eating only a few larger meals. Make the meals just 300 or fewer calories. This keeps the levels of blood glucose stable and also helps energy levels to last longer in the body.

14 Spinach

Consuming fresh spinach is a classic home remedy for getting rid of fatigue. Spinach has a ton of potassium and also it is full of B vitamins. Both of these metabolize energy.

15 Fiber

Eat more high-fiber meals rich in complex carbohydrates, such as whole-grain cereals, whole-wheat bread, and vegetables. This helps stabilizes blood glucose.

To improve the function of your adrenal glands which affect how you metabolize nutrients you ought to have no more than 10 percent saturated fat in your diet plan.

16 Coenzyme Q

The body naturally produces this compound, which helps your mitochondria to create energy. Taking 30 ml of it in supplement form 2 times per day helps decrease fatigue. Oils and nuts also contain Coenzyme QIO.[10]

17 Multivitamins

To get the body’s requirements for essential vitamins and minerals it is a good idea to take a daily multivitamin. Sometimes a deficiency of any one of the many vitamins and minerals your body needs could be the reason for your fatigue[11]

18 Exercise

Every week, you should be aiming for 20 minutes of daily work out of aerobics. not only does exercising help you to lose weight. it also gives your body a shot of energy and it will help you to sleep which is very important to not miss out on.
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