According to the National Institutes of Health in the USA, 1 out of 5 people suffer from fatigue, which interferes with everyday life. Research shows that fatigue affects women more than men.
Fatigue can cause several lifestyle factors. The most important of these are: alcohol and caffeine addiction, excess physical activity, lack of physical activity, poor sleep, unhealthy eating habits.
Fatigue can be the result of mental health issues such as anxiety, depression, sadness, stress. Diseases such as liver failure, cancer, kidney disease, heart disease, thyroid dysfunction, obesity, sleep apnea and diabetes can cause fatigue.
The main symptom of fatigue is exhaustion, specially after physical or mental activity. Other symptoms include muscle pain, lack of motivation, bad concentration, dizziness, headaches, mood swings, loss of appetite and lack of energy.
Whether your fatigue is due to physical, mental or emotional effort, you can prevent it by using a proper diet. There is a group of food products that provide the body with all the necessary nutrients such as protein, fats and complex carbohydrates, as well as vitamins and minerals, to function properly and to prevent the symptoms of fatigue.
Bananas contain a large amount of potassium, which body needs to convert sugar into energy. Bananas are rich in many important nutrients such as B vitamins, vitamin C, omega-3, fiber and carbohydrates to help overcome dehydration and other symptoms of fatigue.
Natural sugar such as sucrose, fructose and glucose in bananas are necessary for a quick energy boost. Eat 1-2 bananas a day. You can also enjoy banana smoothie to keep your body nourished and energized.
2. Green tea
A cup of refreshing green tea can also help you with tiredness, especially stress. Green tea contains polyphenol that helps reduce stress, increase energy and improve concentration.
To make a cup of green tea, brew 1 heaped teaspoon of green tea leaves in cup of hot water for 5 minutes. Strain, add honey and drink 2 or 3 times a day. You can also make express tea.
Pumpkin seeds are an ideal snack to help you reduce fatigue. They contain high-quality protein, vitamins B1, B2, B5, B6 and minerals such as manganese, magnesium, phosphorus, iron and copper. All these nutrients work together to strengthen the immune system, provide energy and fight symptoms of fatigue.
Tryptophan, in pumpkin seeds, helps combat symptoms of emotional fatigue and helps improve sleep quality, which can reduce symptoms of physical fatigue. A handful of pumpkin seeds will give you energy and make you feel less tired. You can eat pumpkin seeds, also in the form of pumpkin seeds butter, which speeds up your metabolism.
4. Oat flakes
Oat flakes are a great food to prevent fatigue. They contain high-quality carbohydrates, which are stored in the body as a glycogen and provide full for the brain and muscles during the day. Oat flakes contain many important nutrients such as protein, magnesium, phosphorus and vitamin B1.
Oatmeal due to the high fiber content improves the functioning of digestive system. People with diabetes should eat oatmeal because it helps maintain normal blood sugar levels. A bowl of oatmeal is a great breakfast. You can also add fresh fruits or nuts to it.
Yogurt's high protein, carbohydrate and prebiotic bacteria content can be very helpful in fighting fatigue. The organism digests yogurt faster than any solid food, making it an excellent source of energy. The probiotics in yogurt can help alleviate symptoms of chronic fatigue syndrome.
You can eat yogurt at any time of the day. Eat at least 1 glass of yogurt a day. If you don't like natural yogurt, you can add some frozen fruits or nuts.
If you feel tired on a hot day or after training, dehydration is the reason. You can get your energy back with a piece of watermelon. Watermelon contains water and electrolytes that prevent dehydration and reduce fatigue.The watermelon is also rich in nutrients such as potassium, vitamin C, lycopene, beta-carotene and iron. When you feel tired and you need energy, eat a piece of watermelon. You can also make a healthy watermelon drink, a little honey, lemon juice and water. Drink this drink while you are training to prevent you from feeling tired.
Walnuts are another popular product that help prevent fatigue symptoms. They are rich in omega-3 fatty acids that are anti-fatigue and may also help alleviate the symptoms of mild depression. Walnuts contain protein and fiber, which helps increase energy after training. The nuts also have a significant amount of manganese, magnesium, phosphorus, iron, copper and vitamins. Try to include 1/4 cup of walnuts in your daily diet.
For many reasons, beans are called miraculous food. The bean is rich in fiber, have a good ratio of complex carbohydrates and proteins, and a number of minerals including potassium, magnesium, phosphorus, copper and iron. This unique nutrient composition provides energy and prevents fatigue. Because beans are low on glycemic index, you can eat them without worrying about sudden drops of blood sugar.
9. Red pepper
Red pepper is one of the best sources of vitamin C. This antioxidant not only strengthens the immune system but also helps reduce the stress hormone cortisol, which contributes to fatigue. Vitamin C is essential for the health of the adrenal health. It was found that the absence of vitamin C can cause faster fatigue. Red pepper is rich in vitamins A, B6 and C, folic acid and fiber. Eating 1 cup of red pepper a day is enough to keep your metabolism high. You can include red peppers in your diet in the form of raw, baked, fried, barbecued, cooked or stuffed.
Spinach is another easily accessible product to fight fatigue. The vegetable is a rich source of iron that is necessary for the formation of hemoglobin which is a component of red blood cells. Hemoglobin is responsible for the transport oxygen in the body. The supplied oxygen helps to make energy, so we don't feel tired. Spinach is also rich in magnesium, potassium and vitamins C and B which help increase metabolism. Add spinach leaves to cold snacks or hot dishes. A glass of spinach juice is grate way to fight fatigue.