What To Eat To Beat Fatigue

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Written by: Brandi Monasco

It happens; you feel tired and sluggish.

You hit snooze on your alarm a few times in the morning and finally drag yourself out of bed 10 minutes later than normal. You struggle to stay awake while you get yourself ready for work. You down a few cups of strong coffee and still struggle to make it through to lunch. You somehow find the energy to make it through the rest of your work day then you drag yourself back home only to find that you’re dying for your bed and blanket so you can go back to sleep.

This is called fatigue. Feeling drained, worn out and just sluggish.

It doesn’t have to be this way. While it might sound crazy, what you eat can play a HUGE part of your energy levels. In fact, making a few small daily changes can increase your energy levels and get you back to feeling your best.

Why Food Affects Your Energy Levels

Your energy levels are controlled by neurons in your brain which are nerve cells that communicate with neurotransmitters. The changes in the level of neurotransmitters, such as norepinephrine and dopamine, can affect your energy levels; this is why they are called “wake up chemicals.” When these chemicals are produced, you are more alert, more motivated and more energized.

The foods you eat can affect the levels of the wake up chemicals in your brain. These foods include proteins and carbohydrates. At breakfast time, instead of eating toast with jelly or fruit, try eating toast with peanut butter. The toast is a carbohydrate while the peanut butter is a protein.

What To Eat For More Energy

The type of carbohydrates that you should eat to maintain your energy levels or to give yourself that energetic boost are “smart carbs.” Smart carbs support your health and aid in keeping your energy levels high. These are complex and unprocessed carbs like whole grains, fruits and vegetables. They help control your weight and can help you feel full for longer with fewer calories.

These type carbs include:

  • Sweet potatoes
  • Apples
  • Beans and legumes
  • Quinoa
  • Oatmeal

If you are feeling sleepy or droopy, try eating a spoonful of honey. Not only does honey provide amazing benefits such as antimicrobial, anti-inflammatory and antiviral properties, but the natural occurring sugar and carbohydrates found in honey can also naturally increase your energy level. If you are not keen on eating a spoonful of honey, you can stir it with peanut butter and spread the mixture on toast or even dribble some on a few apple slices!

Something to avoid eating while you are fighting fatigue or need that quick energy boost: SUGAR. Refined and processed sugar that is. Sure, eating that donut or candy bar will give you an energy boost, but in just a few hours you will feel like you hit a wall and you will suffer from sugar crash. According to The Doctor’s Book of Food Remedies, sugar actually contributes to the feeling of fatigue!

Give some of these foods and tips a try the next time you are feeling the fatigue coming on and see what they can do for you. Know of any other energy-boosting tips? Let us know in the comments below!

Source, Source, Source, Source, Source

Source: The Doctor’s Book of Food Remedies. (2007). New York, NY: Rodale.

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Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco
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