Fatigue is a feeling of weariness, tiredness or lack of energy that can be due to diet. It can also be a normal response to physical or psychological stress or lack of sleep. When it's not relieved by lifestyle changes, see a health care provider to evaluate your symptoms. Call your doctor right away if fatigue occurs with confusion, dizziness, blurred vision, little to no urine or recent swelling and weight gain.
Beverages
Dehydration is a common cause of fatigue, according to "Psychology Today." It can slow blood flood to organs, which impairs thinking. Drink about eight glasses of water a day. Don't wait until you're thirsty; thirst signals that you're already dehydrated. Don't replace water with caffeinated beverages like coffee and soda. While caffeine can fight fatigue in the short term, too much can cause insomnia and next-day fatigue. Excess caffeine can also make you nervous, anxious and restless.
Fuel
Fuel your day by eating breakfast in the morning, recommends "Psychology Today." Include carbohydrates in your breakfast, which are easily converted to energy. Get enough calories. You might not be getting enough calories if you're extremely active. Eat five or six small meals a day to keep energy levels constant. Avoid large meals, which can make you feel drowsy.
Nutrients
Combine carbohydrates and protein at lunch to prevent afternoon slump. Carbohydrates provide fast energy. Protein-rich foods contains tryptophan, an amino acid that's converted to serotonin. Serotonin helps stave off emotional fatigue. Foods with protein also contain tyrosine, precursor to dopamine and norepinephrine. These neurotransmitters promote focus and motivation.
Vitamins
Get enough B vitamins, which help convert food to energy. The B complex includes B1, or thiamine, B2, or riboflavin, B3, or niacin, B6, pantothenic acid, biotin, B12 and folate, also known as folic acid. To consume adequate amounts, eat a balanced, varied diet. Vitamin C improves the absorption or iron, a mineral that is needed for energy. It's found in all fruits and vegetables.
Minerals
Consume adequate amounts of iron. Many women don't get enough. Iron is needed for blood to carry oxygen to the brain. The brain needs oxygen for optimal function. Also watch your intake of zinc. Chronic fatigue syndrome is associated with low levels of zinc, according to a 2006 study published by M. Maes in the "Journal of Affective Disorders." An early sign of magnesium deficiency is fatigue, according to the National Institutes of Health.
References
- "Psychology Today:" Fighting Fatigue With Diet
- "Journal of Affective Disorders;" Lower Serum Zinc in Chronic Fatigue Syndrome (CFS): Relationships to Immune Dysfunctions and Relevance for the Oxidative Stress Status in CFS.; M. Maes, et al.; Feb, 2006.
- National Institutes of Health Office of Dietary Supplements: Magnesium
