If you have trouble getting started in the morning or making it through the day due to drowsiness, making some changes to your diet can help. Carbohydrates are the body's main source of fuel; however, eating the right carbs can help, while the wrong ones can make fatigue worse.
Carbohydrates
Carbohydrates are either simple or complex. Simple carbohydrates are naturally occurring sugars such as fructose found in fruits; lactose found in milk and added sugars such as corn syrup; table sugar and molasses. Complex carbohydrates include starchy vegetables; refined grains, whole grains and foods high in fiber. In order to maintain good health; including managing drowsiness, you want to get 45 percent to 65 percent of your total caloric intake from carbohydrates, says the Centers for Disease Control and Prevention. The focus should be on naturally occurring sugars and whole grains.
Refined Grains and Fatigue
Carbohydrates are digested at different rates. Simple sugars and refined grains are digested very quickly, which can spike your blood sugar levels. Foods such as white rice, white pasta, baked goods and sugary drinks may give you an initial burst of energy. However, they can also quickly leave you feeling hungry and tired as your blood sugar levels drop, reports the Harvard Medical School. A diet high in sugary food and refined grains may just leave you craving more sugary foods, which can contribute to your drowsiness even more as your blood sugar spikes and drops continuously.
Whole Grains and Fiber
Whole grains and high fiber foods take a long time to digest, which can keep blood sugar levels more steady and provide you with energy throughout the day. To prevent drowsiness, go for whole grain breads, oatmeal, brown rice and sweet potatoes. While fruits and low fat dairy products contain natural sugars, they also provide fiber and nutrition your body needs. Blueberries, bananas, oranges and dark green leafy vegetables can also help you fight fatigue. The Cleveland Clinic suggests combining a small amount of lean protein with your carbohydrate rich snack or meal as well. Protein takes a long time to digest, so when eaten along with the right carbohydrates, it can help you keep your energy levels up.
Diet Tips
Along with eating the right type of carbohydrates, when you eat makes a difference. Skipping breakfast or meals will leave you drained and can trigger reaching for unhealthy food. To fully manage fatigue, choose several small meals throughout the day so blood sugar levels stay steady. Have easy snacks ready to go for times when you are busy and on the run. A whole grain bagel with low fat peanut butter, oatmeal with low fat milk and blueberries or brown rice with stir fried veggies mixed in are all good choices.
Member Comments