Long work hours, family responsibilities and being connected 24/7 through cell phones and email can lead to feeling fatigued and run down. The first step in fighting fatigue is to get at least 6 to 8 hours of sleep each night. There are also some dietary changes that can be made to help boost energy levels. If fatigue occurs on a regular basis or if it interferes with everyday activities, make sure to consult with a physician to rule out underlying medical conditions.
High Fruit Diet
Energy levels can drop and fatigue will set in when blood sugar levels get too low. Reaching for foods that are digested quickly such as a candy bar, granola bar or others can boost blood sugar levels but with these foods; blood sugar levels can plummet just as fast. Instead, the National Center on Physical Activity and Disability recommends a diet rich in fresh or dried bananas, watermelons, dates, mangoes, pineapple, papaya, raw carrots or lightly cooked potatoes; all of which contain natural sugars but take longer to digest. These foods will also raise blood sugar levels but because they are digested slowly, blood sugar levels will stay more stable.
Adequate Water Intake
Dehydration can cause many symptoms including feeling fatigued, sleepy or lethargic. The BreastCancer.org website suggests that when feeling fatigued; increase water intake and aim for 8 to 12 glasses per day. Noticing the color of your urine is a good way to tell if you are dehydrated. If your urine is pale to clear, you are most likely drinking enough. If your urine is darker you may be dehydrated. Drinking water throughout the day is a good habit to get into because once thirst sets in, so has dehydration. In addition to increasing water intake, limit caffeine consumption. Caffeine only provides a temporary boost and it is a diuretic; so it makes the body excrete more water.
High Carbohydrate Diet
An important component of using diet to manage fatigue is to eat breakfast everyday but it is important to choose the right foods, such as unrefined carbohydrates states the Cleveland Clinic. Oatmeal, oat bran, beans, brown rice, whole grain breads and sweet potatoes are all good choices. Adding some protein into the meal will also boost energy levels. Go for low fat dairy products and nuts or nut butters. Eating breakfast will bring blood sugar levels up after a night of fasting so that the body does not crash later on.
Mini Meal Diet
Eating small calorie controlled mini meals throughout the day will also help to prevent fatigue. It may be helpful to plan out five to six small meals everyday, while still staying within the daily allowed caloric intake. According to the Harvard Medical School, eating frequently provides the brain with the steady fuel it needs to stay alert. Just make sure that the meals are rich in fruits, vegetables, low fat dairy and whole grains.
