If you regularly feel tired and sluggish, you may not realize that the foods you choose to eat can contribute greatly to your fatigue level. In contrast, eating the right foods will give you more energy. Fatigue is a symptom of several health conditions, including anemia, allergies, diabetes, depression and hypothyroidism, reports Common Sense Health.com. If you feel you are suffering from unexplained fatigue, see your doctor. Meanwhile, changing the way you eat may be just what you need to stop feeling tired all the time.
White Grain Products
Refined grains often lead to fatigue and are foods you want to avoid if you are feeling tired much of the time. Whole grains contain complex carbohydrates, which digest more slowly, contributing to long-lasting energy. Eating refined grains will leave you hungry and lethargic soon after they are eaten. Refined grains include white bread, white rice and traditional pastas as well as crackers and tortillas made from refined wheat. Exchange these foods with whole-wheat versions, which can decrease fatigue and the brain fog that often accompanies it. Other whole grains are good choices too and include spelt, barley, quinoa and millet. In addition, choose sweet potatoes over white potatoes for a healthy boost of energy when you feel tired.
Fast Food
Eating a diet that contains a lot of fast food will make you tired, because it is typically high in fat and calories and contains few nutrients that are needed to stay awake and energized. The College of Applied Health Sciences at the University of Illinois at Chicago recommends limiting fried and high-fat foods. Meals at fast-food restaurants are often fried, making them high in fat. Skipping the drive-thru and eating a meal rich in whole grains, lean protein, fruits and vegetables is a much better way to eat if you find that you feel tired all the time.
Processed Snacks
Avoid processed snacks if you are tired. This includes candy and desserts as well as soda. The high sugar content of these foods contributes to fatigue by narrowing the blood vessels, reports Healthy.net. This is particularly true for people who already suffer from chronic fatigue syndrome. If you can't resist a sweet treat, try dried or fresh fruit or a whole-grain cookie or muffin sweetened with fruit juice. Many people reach for something with a lot of sugar, because it gives you a quick pick-me-up, but the effects don't last long. When the short-term energizing effects wear off, you may find yourself more tired than before.
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