Do you feel fatigued most of the time but after some rest you feel energetic? If yes, then maybe your lifestyle is a common reason for your fatigue, especially your diet. Because diet plays a significant role in providing energy in your body. However, certain foods can fight fatigue and give prolonged energy to keep you productive throughout the day. Learn the 6 best foods that combat fatigue and provide you with prolonged energy in this article. Visit the best Mental Health Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.

What is fatigue and how does it affect you?

It is a medical term that means an overall feeling of tiredness or lack of energy. But it’s not the same as feeling drowsy or sleepy. When you feel fatigued, you have no motivation or energy.

Many different mental and physical health conditions can cause fatigue. Some causes are mild which can improve with lifestyle changes while others can be severe and require medical attention.

During fatigue, you experience a variety of symptoms that affect your physical, mental, and emotional state, including:

• Dizziness
• Headache
• Chronic tiredness, or lack of energy
• Sore or aching muscles
• Muscle weakness
• Slowed reflexes and responses
• Impaired decision-making and judgment
• Moodiness
• Blurry vision
• No motivation
• Low immunity
• Poor concentration
• Impaired hand-to-eye coordination
• Hallucinations
• Appetite loss

If your fatigue symptoms don’t resolve with proper rest and nutrition, or you suspect it may be caused by an underlying physical or mental health condition, seek medical help. Doctors can diagnose your fatigue and find the underlying cause to treat it.

6 Foods to Combat Fatigue

The best way to combat fatigue is to take proper nutrition, stay hydrated, exercise, and get proper sleep. Here are the best foods that help you fight fatigue and stay energetic throughout the day, including:

1. Bananas:

Bananas are potassium-packed fruits that also contain fiber, carbohydrates, and vitamin B6. This combination of carbohydrates and fiber gives you long-lasting energy.

A small study shows that trained cyclists who ate bananas performed equally to the cyclists who consumed sports drinks during a 47-mile time trial. This means bananas are a good source of energy especially before and during long intense physical activities.

• Oats:

Your breakfast meal, oats contain fiber and complex carbohydrates which you can enjoy any time of the day to boost your energy levels. A single bowl of oats also contains a decent amount of protein as well. You can add things like fruits, nuts, and seeds to make it healthier and more versatile to try with different recipes.

Oats have a low glycemic index, which means it doesn’t spike your blood sugar; however, it may not be possible with instant oatmeal packets because they can be high in sugar and salt. So, always choose plain/non-flavored versions of instant packets of oatmeal. Complex carbohydrates are usually difficult to break down, but this is the reason it gives long-lasting energy. Make it with milk, honey, and some mixed berries to get more energy through the day.

• Almonds:

Almonds are pretty calorie-dense food with lots of nutrients like fats, fiber, and protein. Both protein and fat provide a feeling of fullness and boost energy levels.

It also promotes good heart health. Almonds also contain vitamin E and magnesium. You can eat a handful of almonds as a good evening snack.

• Chia seeds:

Chia seeds may become an excellent choice to get prolonged energy because they’re rich in nutrients like protein, fiber, and fat. It helps you to stay hydrated by increasing your water absorption.

Most chia seed carbs come from fiber, which is digested slowly providing you energy over time. It’s a good source of omega-3 fatty acids and also a complete protein (which means it has all the essential amino acids your body can’t produce).

According to one small study that involved six endurance athletes, they got the same amount of energy by eating chia seeds as they got from carbohydrate sports drinks. For everyday use, just sprinkle a few tablespoons of chia seeds in your morning smoothie or add a scoop to your afternoon yogurt to get enough energy boost to keep fatigue at bay.

• Eggs:

Whole eggs are rich in nutrients like protein and fats. According to the United States Department of Agriculture (USDA), an egg contains 7 grams of protein and provides 4% of calcium and 6% of vitamin A. Its fats provide energy and help the body absorb vitamins.

• Beans:

Beans are rich in nutrients like carbs, protein, and fiber. The protein makes you feel full, carbs provide energy, and fiber regulates your blood sugar levels. Black beans are the best for an energy boost because they have a low glycemic index and high protein. So, make yourself a black bean soup next time you need a refill.

Fatigue is a natural sign of your body telling you that you need rest to feel energetic again. However, certain lifestyle changes and the above-mentioned foods can help you fight fatigue and keep you energetic throughout the day to make you more productive and fulfilling.

If your fatigue is not getting better with lifestyle changes, then visit our doctors to get a proper diagnosis and treatment of your underlying cause. For further inquiries, call us on +1-347-384-5690 to get a consultation. We have some of the finest experienced psychiatrist doctors who listen to your concerns, examine your symptoms, and create a treatment plan to improve your condition as soon as possible. If you need help learning coping methods, register your information and make direct contact with our doctors and psychiatrists to learn those methods, log on to www.doralw.org. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.