11 Natural Ways to Eat to Beat Fatigue
Poor Nutrition and Fatigue: Is What You Eat Exhausting You?
Fatigue is strongly related to what you eat, how much you eat, and the timing of meals. There are foods that can make you fatigued and foods that energize you. For example, foods high in tryptophan, like turkey, can cause you to feel fatigued and sleepy. Other foods can improve your nutrition so that you feel immense energy instead of fatigue.
Your body runs off fuel that is provided by the food you eat. Cells that support high energy require carbohydrates, healthy enzymes, proteins, vitamins, minerals and healthy fats in order to run properly. Your body is less fatigued if you eat a healthy diet, and avoid foods that are processed or too high in sugar and fat.
Fatigue as It Relates to Meal Size
The timing of your meals can affect your level of fatigue. Have you ever felt fatigued or dragged out after eating an especially large lunch or supper? You feel this way because the body has changed its focus and is expending energy in order to digest the food you just ate and has no more energy left for other things and that is why you feel so tired. In order to avoid feeling this way after meals, you should eat smaller meal portions more frequently and spaced out over the course of your day. This fuels your body on a regular basis and is a good weight loss method as well.
Processed Foods and Fatigue
Things like fast food items are designed for comfort while eating them. Unfortunately, greasy fast food only staves of hunger and does not fight fatigue. Other processed foods, including high sodium canned foods, sugary candy, packaged foods, meals in a box and meat that has already been cooked at the factory are filled with preservatives and salt.
These and other aspects of processed foods will make you fatigued after eating them and never provide the body the nutrients it needs. On the other hand, fresh whole foods do provide all the essential nutrients your body needs and nothing it does not. Vegetables, lean unprocessed meats, wild and brown rice and fruit in moderation are your best choices for high energy packed meals.
Caffeine and Fatigue
While caffeine is technically a stimulant, you feel only a temporary jolt of energy, followed by a crash in which you are greatly fatigued. The less caffeine you consume, the better you will feel in the long run. If you can’t avoid caffeine, just drink plain black coffee. The caffeine in sodas and energy drinks is offset by the sugar and miscellaneous substances found in these foods. These can only make you more tired.
Proteins and Fatigue
Select lean cuts of meat with less saturated fats. Chicken, and fish are good choices, and tuna with tomato and cucumber slices makes a great lunch. Eating fish is especially helpful because it contains omega 3 fatty acids that not only fight fatigue but also help with heart health.
Sugar and Fatigue
Refined carbohydrates like table sugar and the fructose in juices do not provide your body with nutrition. The same is true of white flour and foods made from it. These are foods that cause wide fluctuations in your blood sugar, which leads to fatigue. Instead of sugary foods, eat complex carbohydrates found in vegetables and whole grains. These are slow to digest, which prevents blood sugar spikes because they contain fiber.
The fluctuations in blood sugar are diminished and you stand a lesser chance of suffering from fatigue after eating them. Whole oats in the morning make for an energy blast through the day. Raw veggie salad for lunch will get you through the afternoon hump.
Nuts and Fatigue
Nuts are great energy foods, your best choices are Brazil nuts, almonds, hazelnuts, cashews, walnuts, and pecans. Eat them in their natural state, unsalted and unflavored to get all the nutrient benefits. Nuts are an excellent pick me up after the nutrition of lunch has worn off and you need a late afternoon snack.
Water is essential to fighting fatigue. When you drink plenty of water, you are less dehydrated and your body works better. Make sure you drink more water than you drink coffee and sodas.
Supplements and Fatigue
Not everyone can get all the nutrients they need from the food they eat. If this is you, consider buying and taking a multivitamin. Not all vitamins are created alike, so you’ll want to speak with a doctor or nutritionist about the kinds of nutrients you need to stay healthy and energized.
You can keep your energy level up by watching what you eat and when you eat. Nutrient deficiencies can lead to fatigue and this is easily changed by altering your diet to contain plenty of energy-inducing whole fresh food.
Best Foods to Eat to Increase Stamina and Beat Fatigue
Your body is similar to a car engine, in the sense that it needs to be fueled properly if you want it to workout hard, run great lengths at great speeds and overall improve your fitness and athletic performance. No matter how much you desire to push yourself to the limits during your workouts, this will be impossible without the right amount of energy and fuel.
It is also importan to note that any efforts made in exercise can easily be wasted when we do not eat a proper diet. This factor applies to increasing our stamina in workouts, but, also applies to the overall results in increasing fitness levels, building strength and burning fat. Without the right diet we cannot push our bodies or have the right amount of energy to fuel workouts for the long term, nor can we reap the benefits that any particular workout brings.
Below are some of the most noteworthy workout foods that contain essential amounts of carbohydrates, proteins, electrolytes, amino acids, and other nutrients that all in all are crucial to build stamina during exercise.
Oat is a whole grain, unprocessed food that supplies your body with complex carbohydrates. Complex carbs are a type of carbohydrates that take more time to digest, thus they power your body throughout the day. Additionally, this slow digestion prevents sugar crashes and insulin spikes, keeping your blood sugar level within normal range. Oats are also popular to those who want to lose weight because they are filled with fiber, a nutrient that keeps you full for longer periods of time.
While often criticized for its high fat content, peanut butter is actually an excellent, pre-workout snack. The type of fat present in peanut butter is one that digests slowly and is high in calories, keeping you powered for long. Besides, if you keep your consumption to 2 tbsp., it will more likely cause good than harm. Peanut butter is also packed with tyrosine, an amino acid that stimulates the release of dopamine, a hormone that improves mental focus.
As a central nervous system stimulator, the caffeine content in coffee can improve stamina and resistance to fatigue. According to recent studies, caffeine can also enhance the body’s ability to convert stored body to fuel.
Beans are known for their protein content, which slows down the digestion of carbohydrates, sparing your body’s energy. Beans are also high in iron, a nutrient that is responsible for making red blood cells. These red blood cells supply oxygenated blood to your muscles, which can help improve your stamina.
Intense workouts use up a lot of your body’s water content through respiration and sweating. This can cause dehydration if the fluid is not replaced. While drinking water may be the best method to replace these fluids, it is equally important to replace lost electrolytes. Pickles are known for their high amounts of sodium and potassium that will keep you hydrated before and after training.
Rather than downing energy drinks which are mostly filled with sugar, consider eating a banana before hitting the gym. Bananas are good sources of B Vitamins, carbohydrates, and dopamine. Bananas also contain bromelain, an enzyme that aids in sexual stamina, improves male potency, and increases libido.
The context of stamina is a broad department. It is a complex web that involves different body organs, and in turn, different nutrients. Heart health is one of the key components of stamina, and in order to keep your heart functioning effectively, you need a regular dose of omega 3. Salmon provides substantial amounts of this nutrient. Omega 3 fatty acids are known to help reduce triglyceride levels and lower the risk for stroke and heart attack.
However, it is crucial to recognize that the intake of these foods alone are not enough, but the timing of your meals as well. Certain food groups should be taken pre and post workout, so consider creating a meal plan for optimal stamina.
Is Eating Junk Food Really Bad for My Health?
Well, the answer to that question is a resounding “YES!” Everyone knows that and everyone agrees. Ask anybody on the street that question and they are likely to tell you that, yes, junk food is really bad for one’s health. The problem, however is that people have different ideas and concepts of what “junk” food is. People tend to think of hotdogs as food, not as junk food.
So, what exactly is “junk” food and why are they really bad for your health?
Well, literally, something is called “junk” when it has little or no value. It is only fit to be thrown out. The same idea is used in the term “junk” food – it is food that has little or no nutritional value. It is something edible, something you can eat, but it has little or no nutrition. In fact, “junk” food contains a lot of things that are bad for you such as sugar, fat and calories.
Junk food is usually pre-processed - It comes in packages and requires little or no cooking. You can eat it straight out of the packaging. If you have to open a plastic or foil package to eat a particular kind of food, it is junk food because it has been processed and preserved so that it will retain its taste but not its nutritional value.
Well, they have lost their nutritional content because of processing. These food items had fresh ingredients once, but, those ingredients were washed, peeled, sliced and boiled that the vitamins and minerals they once contained have all been removed by the processing the food has undergone.
The food is no longer “fresh” meaning, it has been preserved through a cooking process or through pasteurization, or, it has additives that preserves its shelf life. The preservatives are usually in the form of salt and citric acid.
These food additives and preservatives keep the food looking colourful and its taste the same as the day it was packaged even if you are eating it four years after it has been packaged.
These food additives usually accumulate in our tissues and in our organs. Since we have only just begun pre-packaging food and consuming them regularly, the effects on humans have not yet been fully explored.
It has been established, however, that in the long term too much salt contributes to the development of hypertension. Too much sugar contributes to the development of diabetes. Too much cholesterol contributes to the hardening of the arteries in the heart which causes heart attacks.
Obesity and Junk Food
Because we eat a lot of junk food these days, the rate of obesity has also risen. Obesity predisposes people to develop the top three leading diseases that kill people in the world today: heart disease, diabetes and cancer.
Cancer and Junk Food
Studies have shown that cancer cells are present even in healthy people. Cancer is not usually detected until the cancer cells have multiplied so fast at one particular site that it causes symptoms. People with healthy immune systems can usually fight off the cancer cells before they multiply exponentially.
However, when people eat a lot of junk food, they fill their bellies but they starve their tissues and organs of the necessary vitamins and minerals that are needed to maintain the efficiency of the immune system. Thus, cancer is now regarded as a disease caused by severe malnutrition at the cellular level. Healthy cells are so starved of vital nutrition that the cells can no longer defend themselves successfully against invading cancer cells.
We eat a lot. We feel full. But the food we eat is so poor in quality because it does not contain the vitamins, minerals and other necessary nutrients to keep our bodies healthy and leads to physical and mental fatigue.
This is the main reason why “junk” food is really bad for our health. It tickles our taste buds and keeps us feeling full but it does not give us what we need to thrive. Eat healthy to beat fatigue.