What to Eat to Naturally Fight Fatigue

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
What to Eat to Naturally Fight Fatigue

Last update: 14 June, 2021

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.

Varying your diet can be a turning point when it comes to managing your levels of fatigue or tiredness. For this reason, you need to know which nutrients have a determining influence on this sensation. Here, we’ll explain how you can get a greater sense of vitality from a series of dietary changes.

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:

1. Natural seasonings

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 soybeans 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)

A woman holding two cups of coffee.
Coffee, when consumed in moderation, can be beneficial.

Coffee is a food capable of reducing the sensation of tiredness thanks to its caffeine content. This alkaloid’s been shown to improve the individual’s cognitive capacity temporarily, which has a positive impact on productivity and the feeling of well-being.

Athletes use it to increase their performance both in training and in competitions.

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.

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.

In addition, because they have simple carbohydrates, they’re converted into glucose, which increases energy. Natural juices are also an excellent idea. They’re recommended before doing sports or during intense work or study days.

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 promote the synthesis of endorphins. Therefore, don’t underestimate their benefits. They also contain essential fatty acids in their composition.

The omega-3 series in particular stand out, capable of modulating the levels of inflammation in the body, as stated in a study published in the journal Seminars in Immunopathology.

6. Yogurt

A woman smiling while eating yogurt.
The good thing about yogurt is that it has a lot of versatility when it comes to preparing recipes.

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.

Remember that vegetables are rich in antioxidants, substances that are capable of reducing the risk of developing illnesses that cause feelings of tiredness and fatigue. Experts recommend their regular consumption to improve health.

9. Nuts

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.

Improve your diet to fight fatigue

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

Finally, keep in mind that if even following these dietary tips the feeling of tiredness doesn’t decrease, you should see a specialist to assess the existence of an underlying illness.

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  • 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.