Fatigue can be caused by a variety of factors, including bacterial and viral infection, diabetes, fibromyalgia, lack of exercise and sleep disturbances. Diet also plays an important role in combating fatigue. Choosing the right foods can aid in maintaining proper energy levels, which are necessary for building healthy brain, muscle and tissue cells, as well as accomplishing daily tasks. Simple dietary strategies can maintain consistent energy for health, exercise, proper brain function and physical strength.
Step 1
Choose lean sources of protein, such as tofu, white-meat chicken and turkey, beans and fish. The protein in these foods provides consistent energy without adding excess saturated fats to your diet. Saturated fats found in red meats dark-meat poultry can clog your arteries, restricting blood flow and impeding the delivery of nutrients your body needs for energy.
Step 2
Consume unsalted seeds and nuts as snacks between meals. Nuts and seeds are abundant sources of protein that are easily portable. They also provide omega-3 fatty acids, which are essential for proper brain function -- this may help improve mental focus as well as physical energy levels.
Step 3
Limit your intake of dairy products, such as cheese, yogurt, milk and cottage cheese. Like red meats and dark-meat poultry, dairy products are loaded with saturated fats. Instead, opt for soy-based cheese and milk, which are low-fat sources of lean protein.
Step 4
Use whole-grain pastas, tortillas, bagels and breads instead of white versions. Whole-grain foods are rich sources of complex carbohydrates, which your body converts into energy at a slow, consistent rate. Conversely, white-flour products are simple carbohydrates that can produce energy spikes and crashes.
Step 5
Break up your daily caloric intake into five or six meals instead of two or three. This may help avoid energy crashes that occur between meals.
Tips and Warnings
- Avoid sugary snacks, such as candy bars, pastries and cakes. Like simple carbohydrates, refined sugars provide short-lived energy bursts followed by feelings of lethargy and fatigue.
Things You'll Need
- Lean proteins
- Seeds
- Nuts
- Soy milk
- Soy cheese
- Whole grains
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Reversing Fibromyalgia"; Dr. Joe M. Elrod; 2002
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