Fight Fatigue with High Energy Foods
If you are feeling fatigued, you are not alone, as nearly 40% of people in a recent study said they felt fatigued a lot of the time.
While you should always have serious health problems ruled out by your doctor, most of the time fatigue is not caused by anything serious, it is caused by lifestyle issues.
A Key lifestyle factor that causes fatigue is a poor diet.
A poor diet drains energy, an a well-balanced diet filled with energy-boosting foods can fight fatigue.
They include, the following:
Tea: Although your 1st instinct may be to grab a cup of coffee, many like tea since it contains fatigue-fighting caffeine as well as an amino acid called L-theanine. One study found that caffeine (150 mg) and L-theanine (250 mg) fought mental fatigue better than caffeine alone. The combo also improved alertness, memory, and reaction time. Green Tea also contains the flavonoid EGCG which, according to Australian researchers, encourages focus and calmness. I like Organic coffee prepared Italian style.
Almonds: A lack of energy may be a signal you have a magnesium deficiency. A study from the US Agricultural Research Service found that when the intake of magnesium was restricted in women for 4 months, they used more Oxygen when exercising and tired more easily, because magnesium is essential for hundreds of biochemical reactions that take place in the body, including ones that produce energy.
Almonds are rich in magnesium, and snacking on a handful daily could boost your energy levels.
Almonds also contain high levels of heart-healthy and energy-boosting omega-3 fatty acids. Belgian scientists found that patients with chronic fatigue syndrome had low levels of omega-3 fatty acids, and the patients with the severest symptoms had the lowest levels. In addition, almonds are loaded with healthy antioxidants.
I have been eating raw almonds daily for 50 years.
Whole wheat breads, pasta and rice: the “White foods” white breads, pasta, and rice are simple carbohydrates that rank high on the glycemic index. They cause a rapid rise in blood sugar followed by a sudden drop, which drains your energy.
Switch to foods lower on the glycemic scale, which include complex carbohydrates made from whole wheat and brown rice. Complex carbs help maintain steady blood levels which keep your energy levels high, and will also help keep your weight in check. Still like real French and Italian crude bread toasted with EVO, Balsamico and cracked Java pepper., but do not eat it a lot, never liked brown rice.
Bananas. Bananas contain the natural sugar fructose, which produces glucose. Glucose provides an immediate burst of energy. Bananas also contain sucrose, which is absorbed more slowly and keeps sugar levels even. They are also loaded with electrolytes, including potassium and magnesium in balance, which are essential to keeping you energetic. A study published in the journal PLos ONE found that eating bananas before workouts enhanced the performance of endurance athletes.
Yogurt: while the carbohydrates in yogurt are processed quickly and provide a burst of quick energy, yogurt also contains protein that makes the energy surge last. Probiotics in yogurt may also help since a Swedish study found that eating yogurt for 4 weeks eased the symptoms of chronic fatigue syndrome (CFS).
Fish: Fish are rich in heart-healthy omega-3 fatty acids, but those same omega-3s also fight fatigue. Choose wild fish, salmon and sardines are my favorites, never, never eat farm-raised fish. Wild fish not only contain more omega-3s that farmed fish, farmed fish can also be contaminated with chemicals and injected with dyes.
Chocolate. Chocolate actually fights fatigue, but make sure it’s Dark Chocolate — at least 72% cocoa, I only eat 90% cocoa 1/2 oz daily. The British Hull York Medical School gave patients with severe chronic fatigue syndrome 1.5 oz of either Dark Chocolate or white chocolate dyed brown every day for 2 months. Patients who ate Dark Chocolate reported their fatigue symptoms dropped significantly, and they reported no weight gain. Researchers believe the polyphenols in Dark Chocolate increase the levels of neurotransmitters like mood-boosting serotonin in the brain, which reduces feelings of tiredness. In addition, chocolate contains magnesium, which also fights fatigue.
A British study found that volunteers who chewed gum were more alert than those who did not. According to researchers, chewing gum increases blood flow to the brain and stimulates nerves that increase alertness. Peppermint gum works best. I have not chewed gum since I was a child, will not start, do eat fresh peppermint from the garden though.
Note: when you get tired, take a short nap, 30 mins or less is my rule.
Eat healthy, Be healthy, Live lively
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