What to Eat to Naturally Fight Fatigue

15 March, 2019
Although you might not believe it, in addition to getting a good night’s sleep what you eat is also crucial to providing you with the necessary energy to cope with your day to day tasks

In this article you will learn some foods you should include in your diet in order to help you fight fatigue.

It doesn’t matter how much sleep you get, what activities you choose for your day, or if you love what you do. It might seem like you never get quite enough sleep at night or can’t get your schedule properly organized.

If lately you’re feeling like you can’t get everything thing done that you need to or you find yourself yawning all the time, we recommend that you read the following article. The problem could be related to your diet.

Find out what you should eat in order to stop being so tired and fight fatigue.

A diet to naturally fight fatigue

The fact that you feel exhausted all the time could be due to an overload of work, a lack of sleep, or unbalanced nutrition (or a combination of the three).

In addition to avoiding stress and getting eight hours of sleep every night, we recommend also adding these foods to your diet:

See also: 9 foods to fight fatigue and headache

1. Natural seasonings

2-soy-sauce to fight fatigue
Soy sauce (the low sodium variety) and miso are two dressings that can give your meals more flavor and help reduce fatigue.

The first is typically found in dishes containing rice, pasta, or fish, and has very few calories. Be careful with the quantity because it can pack a lot of sodium and increase your blood pressure.

Miso, on the other hand, is a paste obtained from fermented soy beans and is used for seasoning soups or stews.

Regardless, we recommend that you choose natural and organic products for your diet.

2. Coffee (in limited amounts)

You should never abuse caffeine because although it can help reduce your fatigue, it has side effects that you shouldn’t ignore.

Coffee can be useful at certain times, but in addition to that there are other options that also lift your mood or increase your ability to concentrate.

For example, you could choose chocolate or tea. If you drink more than what is advisable, however, you may suffer from adverse effects ranging from headaches, anxiety, insomnia, or nervousness.

Discover more: https://steptohealth.com/chocolate-benefits-cognitive-function/

3. Sea salt and algae

Both of these foods are healthy and can help you avoid fatigue to get through the day.

Algae may not be to your liking, but you can always combine it with other foods (such as rice) and season it in a way that detracts from its strong flavor.

Pink salt or sea salt are two good options to limit the damage that sodium can cause, which includes a lack of energy from day to day.

4. Fresh fruit

An apple, orange, or pear makes a perfect snack or dessert if you’re feeling run down. Fruits in general provide you with minerals, vitamins, fiber, and lots of water.

Natural juices are another excellent idea. They are recommended before practicing sports or an intense day at work or school.

5. Seeds to fight fatigue

A handful of chia seeds, sesame seeds, or pumpkin seeds with breakfast can give you the energy you need to start the day. They also blend very well into smoothies, yogurts, and juices.

Chia seeds, for example, stabilize the nervous system, while sesame seeds improve your synthesis of endorphins. That’s why you shouldn’t underestimate them starting now.

6. Yogurt

This dairy product is a perfect option if you’re on a diet or want to be sure you get your daily dose of calcium.

You can choose an unlimited number of flavors so you never get bored…especially if you combine yogurt with oats, raisins, almonds, or chia seeds.

Yogurt makes you feel full and helps keep you from feeling tired.

7. Whole grains

Rice, barley, and quinoa are three examples of whole grains that are worth eating if you want to be less tired and accomplish more.

This is because they contain a healthy dose of carbohydrates that are transformed into energy when you consume them. The good news is that they’ll also satisfy your appetite more than refined flours.

8. Raw vegetables

Carrot, celery, and tomatoes are vegetables that we tend to eat during the summer or when it’s hot. But when winter arrives, we look for more satisfying, heavy, or “comfort” foods.

You should try to enjoy raw vegetables in your salads even when it’s cold. This is because they fill you with energy! If you find that a little boring, try steaming them or make a stir fry with a little olive oil.

9. Nuts

6-nuts to fight fatigue
Just like seeds, nuts are perfect for morning or evening when you feel like you’re running on empty and can’t keep your eyes open or keep yawning at the office.

A handful of almonds, walnuts, or cashews should be enough to fight fatigue.

Need additional energy? Try mixing a little fruit (such as an apple) with oats and orange juice. It’s a nutritious and 100% energizing breakfast.

10. Fish

It’s true that fish won’t satisfy your appetite for a long time, but it will provide a lot of nutrients (such as omega-3 fatty acids) that are transformed into fuel and help repair your tissues.

In addition to that, your body is less likely to convert the protein from fish into fat.

Don’t forget to drink plenty of water because sometimes,dehydration can trigger fatigue. Those two liters a day are a necessity!

Finally, we hope you liked our article, for more information to fight fatigue click below!

  • McLellan TM., Caldwell JA., Lieberman HR., A review of caffeine’s effects on cogntivie, physical and occupational performance. Neurosci Biobehav Rev, 2016. 71: 294-312.
  • Carracedo M., Artiach G., Arnardottir H., Back M., The resolution of inflammation throught omega 3 fatty acids in atherosclerosis, intimal hyperplasia, and vascular calcification. Semin Immunopathol, 2019. 41 (6): 757-766.
  • Neha K., Haider R., Pathak A., Yar MS., Medicinal prospects of antioxidants: a review. Eur J Med Chem, 2019. 178: 687-704.