Extreme fatigue: what to eat against fatigue

The origin of a feeling of tiredness with nothing to justify it It may be in mistakes that are made with food.

energy levels that can be achieved daily are directly related to what we eat and also with the organism’s capacity to process, assimilate and use nutrients.

Is essential make sure a healthy and energetic diet, a balanced microbiota and an active metabolism.

The body needs macro and micronutrientsto maintain their vital functions and, of course, as a source of energy for any activityfor example thinking, working, running, dancing, swimming or traveling.

Causes of extreme tiredness

Tiredness or fatigue is an increasingly frequent reason for consultation in medical practice.

In most cases, fatigue is not attributed to a poor diet and the patient ends up taking different stimulantsfor example caffeine excessively and even drugs antidepressants.

After testing for rule out anemia or some other abnormalitythe patient returns home with his tiredness.

The correct is analyze in detail food and habits.

He rhythm of life and the increase in the supply of processed foodsReady-to-eat, with many preservatives and other additives, has been matched by an increase in people suffering from fatigue.

A first decision is to abandon these products and base your diet on unprocessed and natural foodspreferably organic, which are prepared at home.

What to eat to avoid fatigue?

It is difficult and at the same time imprecise to propose a way of eating that is suitable for all people. Each one has its own bio-individuality and, therefore, specific nutritional needs.

But, in general, a good anti-fatigue diet should provide the three macronutrients (carbohydrates, fats and proteins) and all the essential micronutrients (13 vitamins and 16 minerals).

slow carbs

In the vast majority of dietary models most of the energy (calories) is provided by carbohydrateswhich must be complex or of slow absorptionsuch as those found in legumes and whole grains.

No sugar highs and lows: Unlike products made with white or refined flour and added sugars, rich in simple carbohydrates and quickly assimilated, brown rice, for example, produces a slow, progressive increase in blood sugar levels, which remain stable for hours.

This avoid the appearance of fatigue due to low glucose and that drives us to bite.

Vegetable fats

I recommend avoid saturated fats of animal origin (meat, sausages, butter, cheeses, etc.) and partially hydrogenated or trans (in margarines, cookies, refrigerated dough, frozen pizza, frozen fries, microwave popcorn, etc.).

Both types of fats cause metabolic and circulatory problems which can manifest in the form of tiredness and in other ways.

healthy options: It is necessary to consume monounsaturated and polyunsaturated fats from seeds (flax, chia, hemp), nuts, unrefined coconut, avocado, olive oil, etc.

We must avoid fried foods and foods whose digestion is heavy and robs us of energy.

proteins

Many people are not aware that a lack of protein can cause fatigue, a desire for sweets and a desire to snack between meals. It is necessary to get a sufficient amount of quality protein.

best sources: In the vegetarian diet, it can be eaten daily legumes, hemp and flax seeds, assorted sprouts and raw, unsalted nuts.

In addition, they can be taken eggs and fermented dairy such as yogurt and kefir (all organic production, if possible).

More fruits and vegetables

Although they do not provide the bulk of the calories, they are essential for regulating blood sugar levels and they contribute a good number of vitamins and minerals.

Our best allies in a good anti-fatigue diet are fresh vegetables and fruits seasonal and quality.

better raw: To get all the benefits that these foods can provide, I recommend eating raw fruits and vegetables, to avoid losing part of the nutrients or altering their properties.light cooking: If we want to cook, the techniques that best preserve the properties of food are steam cooking, cooking in the oven in a foil at not very high temperatures, the dehydrating oven and, occasionally, stir-frying in the wok leaving the vegetables al dente, crunchy. Instead, I advise avoid fried and grilledsince smoking oils are used at very high temperatures that generate toxic compounds.
Principal ingredient: It must be remembered that the role of vegetables is not to decorate the plate or serve as a garnish to other supposedly more important foods. The so-called “Harvard plate”, prepared by experts from that university, is one of the most up-to-date and sensible guides and recommends that vegetables occupy half of the plate and that the other half is divided equally between foods rich in carbohydrates and proteins.

three or five meals

an essential factor to keep the energy level stable throughout the day is the number of intakes that are done

it’s a matter very personal: each person must observe themselves and discover what suits them best. But in general terms, at people with slow metabolism (easily to gain weight), I recommend that you perform only three intakes a day.

People with fast metabolism (do not gain weight) can take up to five intakes.

If you want to experiment with increased intakes, be careful not to do not increase total calories.

Beware of intolerances

a food intolerance undiagnosed It can manifest itself in the form of fatigue.

When the digestive system cannot properly process a type of food, extra energy is expended during digestion while generating some degree of inflammation at the level of the intestinal mucosa.

For this reason, in people who follow a healthy and balanced diet, but present fatigue and other symptoms, such as gas, bloating, or loose stoolsa possible intolerance must be investigated.

elimination diet: If any food is suspected, it can be avoid for a couple of weeks to see if the discomfort goes away. If the cause is not known, it is necessary to consult a specialist to carry out the appropriate diagnostic tests.

oxygen and water

Metabolism cannot produce energy without the spark of oxygen. That’s why it is essential to incorporate a few minutes of wide and deep breathing dailywhich ensures good oxygenation.

Many times stress blocks the diaphragmresulting in shallow, effective breathing.

Regular physical exercise also contributes significantly to oxygenation cell phone. In fact, exercising is one of the essential tips to combat fatigue, even in cases of chronic fatigue.

On the other hand, water is the medium where the chemical reactions that sustain life take place. Minimal dehydration can manifest as fatigue. It is essential to drink filtered water in variable amounts depending on age, height, physical activity and environmental temperature.

5 star foods to combat fatigue

Enjoy a constant high level of energy depends to a large extent on the stability of the rate of glucose in the blood. And this depends on the type of food that is ingested.

It is recommended that food be energetic and nutritious and that, in addition, they have a low glycemic load, that is, they do not cause large increases in blood sugar, which would be followed by pronounced drops. These foods are the rich in fiber.

Low glycemic load foods are nuts and seeds, legumes, vegetables and whole fruits. If they are added to others with more load, such as rice and potatoes, they make the dish more balanced.

Energy is not obtained from heavy and indigestible food, but from vegetable products with a high content of fiber, vitamins, minerals and macronutrients:

Quinoa. Quinoa or brown rice are good sources of carbohydrates, especially at noon. They help maintain the energy level.Spinach. Green leafy vegetables not only provide fiber, but also vitamins K and A, calcium, magnesium and potassium. Other vegetables provide similar nutrients.Banana. It is ideal to satisfy your appetite and boost your energy level mid-morning or mid-afternoon. Whole fresh fruit is always preferable to juices.Hemp seeds. They offer protein, omega-3 and, like other seeds and nuts, B vitamins, necessary to extract energy from food.Germinated. Bean sprouts and other sprouts are a source of vegetable protein, easy to digest and low in calories. They provide lightness and many nutrients.

MENUS for tiredness

In practice, the energy-providing diet is based on foods as dense in micronutrients as attractive to the palate.

What to eat for breakfast to start the day with energy

Many people consume breakfasts with a excess of rapidly assimilated carbohydratessuch as those found in cereal flakes, white bread, jam, commercial juice or the sugar added to coffee, which also provides a false energy, short-lived.

The alternatives healthy include whole grains, whole fruits and nuts.

Wholegrain spelled bread with avocado, cherry tomatoes and hemp seeds. Natural yogurt with banana and ten raw almonds. Wholegrain spelled bread, spread with sesame paste or black olive paste. Natural yogurt with apple and ten raw hazelnuts.

very energetic meals

meals are recommended abundant in vegetablesincluding some raw seasonal and organic.

As dessert it is recommended to take a small amount of nutsfor example, two nuts.

Colorful salad (beetroot, carrot, baby spinach and tomato) with lentils and sprouts. Tomato, apple and cucumber smoothie with sesame seeds. Quinoa salad. Spinach salad. Chickpea hummus, garlic, avocado and toasted chili.Thai brown rice with vegetables and coconut milk.

Dinners to prevent fatigue

In the dinnerNo it suits eat foods rich in carbohydrateswhich are better assimilated at breakfast and lunch.

A light dinnertaken two to three hours before going to bedhelps to sleep well and wake up full of energy.