Fatigue seems to be everywhere these days. The demands of school, work or family often result in too little sleep. Although getting enough rest is essential for long-term health, when you're facing a temporary crunch, you can help yourself through your diet. Certain foods can help keep your energy levels up and your mental acuity sharp, and they can even help you relax when it is time to get to bed. Those foods might not be what you think, however.
Complex Carbohydrates With Protein
The body's primary source of energy is glucose, and when you're exhausted, you might need to replenish your supply. Instead of hitting the candy machine or the office doughnut cart for a quick pick-me-up, try a bowl of spaghetti with low-fat meatballs or whole-wheat toast and peanut butter. According to "The Doctors Book of Food Remedies," complex carbohydrates provide energy at a slow, even pace, so you won't experience a sugar crash. The protein, reports the book, helps regulate blood sugar as well as providing the building blocks for nuroepinephrine, a neurotransmitter associated with high energy levels.
Citrus Fruits and Dark Leafy Vegetables
Citrus fruits or citrus juices such as orange juice are good sources of Vitamin C. You probably already know that vitamin C is essential, immune-boosting nutrient, but you might not know that it can help keep you alert. In fact, individuals whose diets include lots of vitamin C report significantly less fatigue than those whose diets are low in the vitamin. Dark green leafy vegetables are important because they provide B vitamins, which help you extract energy from your food.
Water
Although not technically a food, adequate water is essential to helping your maintain your function while tired. When you're slightly dehydrated, your brain has trouble making the neurotransmitters you need to stay alert, according to author Don Colbert, a medical doctor who has written several books about lifestyle health maintenance. In fact, Colbert reports that he has seen chronic fatigue patients experience significant reduction in symptoms after they start drinking enough water.
Foods to Avoid
Just as there are foods you should eat when you're exhausted, there are foods you should avoid. Though it might seem counterintuitive, if at all possible, avoid caffeine. When you drink too many caffeinated beverages, you stop getting energy from them. According to "The Doctors Book of Food Remedies," caffeine increases your stress levels. Your body responds to this increase exactly the same way it responds to external stress such as a hard day at work or school: It gets tired. Instead, drink nutrient-rich juices or stick to water.
References
- "The Doctors Book of Food Remedies"; Selene Yeager; 2006
- Medline Plus: B Vitamins
- "The Seven Pillars of Health"; Don Colbert, MD; 2007
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