How to Beat Fatigue With Healthy Eating
Healthy eating is essential to providing the body with energy to function at peak performance. The body breaks down proteins, fat and carbohydrates, and uses or stores the energy. Some foods give a quick boost that wears off just as quickly. Other foods release energy over time. The key to beating fatigue with healthy eating is to sustain energy reserves.
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Instructions
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Avoid the dietary causes of fatigue, such as sugar rushes. Sweets dramatically raise insulin levels. In response, blood sugar levels plummet, creating greater fatigue. Avoid simple carbohydrates, which create the same response as sugars. Eat foods rich in vitamins C and D. Dries apricots supply iron, fresh oranges provide vitamin C, and wild salmon is a source of vitamin D.
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Consume complex carbohydrates for sustained energy. Complex carbs are at the bottom of the food pyramid. This mean that the greater portion of your daily diet should be complex carbohydrates such as whole grains. A bran muffin, for example, will quickly convert into essential glycogen and will release into the bloodstream as glucose (energy).
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Rely upon healthy quick energy sources. For those low-energy times, instead of chocolate, eat a high-energy food, such as a banana. Bananas are full of protein, vitamins and minerals. Drink a couple of cups of coffee throughout the day. In moderation, coffee increases energy.
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Eat foods with nutrients for energy. Munch a small handful of almonds or enjoy a container of organic yogurt. These are rich in vitamin B, maintain metabolism and convert food into energy. Selenium in Brazil nuts regulates energy conversion for the whole body. Carnitine, an amino acid found in fish and avocados, regulates the release of energy by your body's reserves of fatty acids.
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Know when to refuel. At the beginning of your day, eat a complex carb-rich breakfast of oatmeal or other whole grains and fruit. At mid-day, take time for a healthy lunch. Enjoy an afternoon snack of fresh vegetables, fruit, seeds or yogurt.
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Resources
- Photo Credit http://media.canadianfamily.ca/images/cf_healthy-foods_main.jpg, https://www.health.harvard.edu/healthbeat/Hb_images/causes-of-fatigue.jpg, http://www.onebighealthnut.com/wp-content/uploads/2008/09/whole-grains.jpg, http://students.umf.maine.edu/~damboikj/nutritionwebquest/Graphic/food_group_image.gif, http://www.perfektegesundheit.de/shop/Produkte/Entsafter/Champion/champion_nuts.jpg, http://www.aszichild.com/wp-content/uploads/2007/11/oatmeal.jpg
