Feeling sluggish and weary on a regular basis could indicate that you're missing essential nutrients in your diet. Carbohydrates, fats, protein, fluids, vitamins and minerals all contribute to your energy level. If your meals are imbalanced and sporadic, you could experience fatigue as a result. Fatigue may also be a sign of a hormonal disorder, or a symptom of diabetes, heart disease or other serious medical conditions. If you've been low in energy for more than two weeks despite eating a balanced diet, getting plenty of rest and drinking adequate fluids, consult your health care provider for a complete evaluation, Mayo Clinic advises.
Carbohydrates
Digestible carbohydrates, which include sugars and starches, are your body's primary source of fuel. Your body breaks down carbohydrates into glucose, which your muscles and brain use for energy. According to the Institute of Medicine, or IOM, you should get at least 45 to 65 percent of your daily calories from whole grains, fruits and vegetables, legumes and other foods that are high in carbohydrates, to maintain a healthy energy level. A diet that's excessively low in carbohydrates or a health condition that interferes with your digestion of carbohydrate-containing foods like wheat or milk products can leave you perpetually tired. Celiac disease and other digestive disorders can cause ongoing fatigue. Consult your doctor if you have difficulty digesting bread, milk, fruit, beans or other carbohydrate-rich foods.
Iron and Vitamin B-12
Fatigue and weakness may be symptoms of anemia, a condition in which your body lacks enough healthy red blood cells to provide adequate oxygen to your tissues. An iron deficiency is a common cause of anemia, especially in pre-menopausal women, who lose blood during menstruation or childbearing. Iron transports oxygen through your bloodstream and plays a vital role in your body's production of energy. Getting adequate amounts of iron from animal-based foods such as beef, poultry, fish and eggs or from plant sources such as legumes, nuts and spinach may help you maintain your energy level, according to the Centers for Disease Control and Prevention. A lack of vitamin B-12, a nutrient that plays a vital role in the formation of red blood cells, may also contribute to anemia. Vitamin B-12 occurs naturally in animal-based foods such as beef, poultry, shellfish, eggs and dairy products. Vegetarians and vegans who avoid all animal-based foods may need to supplement their diet with vitamin B-12, the University of Maryland Medical Center notes. If you feel chronically weak, dizzy or tired, consult your health care provider about possible iron or vitamin B-12 deficiencies.
Eating Habits
If you're otherwise healthy but have been consistently dragging your feet, you may simply need to adjust your eating habits, Mayo Clinic advises. Skipping meals, especially breakfast, can lead to an energy slump later in the day. To maintain your energy level, start your day with a balanced breakfast that includes complex carbohydrates, protein and a small portion of fat. Eat regular meals spaced at least three to four hours apart, Helpguide.org advises. Light snacks can boost your energy, especially in the hours between lunch and dinner. Drink at least eight 8-oz. glasses of water or other low-calorie fluids to prevent dehydration, another cause of weakness and fatigue.
Added Sugar
Eating foods high in refined sugar but low in nutritional value can cause sharp fluctuations in your energy. The IOM recommends that you should get no more than 25 percent of your total daily calories from the added sugars in soft drinks, fruit drinks, desserts or snacks. To keep up a steady energy level, plan your meals around nutrient-rich complex carbohydrates, such as whole-grain breads and pasta, raw vegetables and fruits, and legumes, with smaller portions of lean protein and heart-healthy fats.
References
- Mayo Clinic: Fatigue
- Helpguide.org: Nutrition for Women: Eating Right to Look and Feel Your Best
- Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fat
- Centers for Disease Control and Prevention: Nutrition for Everyone: Basics: Iron and Iron Deficiency
- University of Maryland Medical Center: Anemia -- B12 Deficiency -- Overview
