Fatigue is a common problem in today's busy, stressful world. Many factors contribute to chronic fatigue, including stress, depression, allergies, health conditions and lifestyle choices. One easy way to battle constant fatigue is through diet. Poor food choices can lead to feeling sluggish, while a healthy diet can give you more energy.
Cut out white carbs. Avoid foods made with sugar and white or processed flour. While carbs are the main sources of energy for your body, processed carbs found in white bread, pasta, rice and crackers, as well as in desserts, impact blood sugar levels, leading to fatigue, moodiness and brain fog. Choose whole-grain options such as whole-wheat bread and brown rice, instead.
Avoid high-fat foods. Eating fat can lead to daytime sleepiness and fatigue, according to a study published in the "American Academy of Sleep Medicine." Choose lean food options, such as poultry and low-fat or fat-free dairy.
Limit caffeine consumption. Research shows that a little bit of caffeine, such as a cup of coffee, can increase energy and improve focus. Too much caffeine, however, can lead to addiction, in which case you'll need to consume more to get energy. Caffeine is in many foods, including coffee, tea, chocolate and sodas.
- Medical News Today: What Is Fatigue? What Causes Fatigue?
- Canadian Living: 8 Ways You Can Eat to Fight Fatigue
- American Academy of Sleep Medicine: Study Links Diet with Daytime Sleepiness and Alertness in Healthy Adults
- Brain and Cognition: Caffeine, Fatigue, and Cognition
- Healthy.net: Foods to Avoid or Limit
- American Council on Exercise: Exercise as a Cure for Fatigue and to Boost Energy Levels