Fatigue isn't mere sleepiness. Although sleepiness and apathy may accompany fatigue, its primary characteristics are a lack of energy and motivation, according to the National Institutes of Health. Potential causes include physical exertion, boredom, undersleeping and stress. Dietary factors can also play a role in causing and reducing your symptoms. If your symptoms are severe or not relieved through lifestyle changes, seek guidance from your doctor.
Relationship
Although a nutritious, balanced diet won't likely "cure" fatigue, it may help guard against it. Eating too many or too few calories can cause fatigue, according to dietitian and contributing writer for "Today's Dietitian" Dina Aronson. Ensuring that your diet contains the proper kinds of dietary fuel is also important. In general, it should contain 55 percent carbohydrates, 30 percent fat and 15 percent protein and emphasize nutritious foods from each group. If you have an illness characterized by fatigue, such as chronic fatigue syndrome or depression, eating well may support other treatment forms in managing your symptoms.
Helpful Foods
Aiming for a diet based on whole, nutritious foods may be your best bet for managing fatigue. The University of Maryland Medical Center recommends eating more fresh vegetables, whole grains, legumes and essential fatty acids, which are prevalent in seeds, nuts and cold-water fish, such as salmon. Fish and nuts also provide rich amounts of the minerals magnesium, which may help reduce fatigue. Antioxidant-rich fruits and vegetables, such as berries, tomatoes, citrus fruits, leafy greens and bell peppers, promote strong immune system function, which may help prevent fatigue associated with the flu and other illnesses.
Foods to Limit
No particular food can cause fatigue, unless it appears as an allergic reaction. Maintaining proper blood sugar levels throughout each day, however, is a "tried and true" method of boosting your energy, moods and brain function, according to Aronson. Foods that may disrupt your blood sugar levels include refined carbohydrate sources, such as sugary soft drinks, candy, white bread, enriched pasta, pretzels and instant rice. Foods high in unhealthy fats, including fatty meats and cheeses, fried foods, margarine and butter, leave less room for essential fatty acids.
Eating Habits
To prevent fatigue related to eating too much or too little and for optimum daylong energy levels, Aronson recommends starting each day with a nutritious breakfast, such as whole-grain cereal with nuts or seeds. Avoid dieting, which tends to cause fatigue as a result of low calorie or nutrient intake. Stay well-hydrated by consuming water or other hydrating fare, such as low-fat milk or soy milk, broth-based soups, herbal tea, and fresh fruits and vegetables, regularly. Try not to eat large, high-fat meals late in the day, which can disrupt sleep and increase daytime drowsiness and fatigue.
