Five energy-boosting foods to fight fatigue, from chia seeds
to milk.
We've all heard our moms, babysitters, and nutritionists
tell us "we are what we eat." We don't actually turn into
the bagel with cream cheese we ate for breakfast, but the nutritional content
of the bagel will determine the composition of the cells in our body. This is
why our bodies are only as healthy and balanced as the food we feed them. For
example, when we feel fatigue, the body is lacking energy from nutrients it
needs to adequately function.
In the United States, women are more prone to feeling very
tired or exhausted than men. Among women aged 18 to 44, women are nearly
twice as likely as men (15.7 percent versus 8.7 percent) to feel extreme
fatigue.
In some cases, fatigue is intense enough to interfere with living a
normal life.
Marci Clow, a registered dietitian and director of research
and quality at Rainbow Light Nutritional Systems, believes what we fuel
our body with is certainly related to feeling more energetic and less tired all
the time. Therefore, when we're tired, eating nutritious whole foods is
essential to boost energy and help us stay alert.
Nuts are an excellent
source of energy and are rich in protein, vitamins, minerals, and healthy fats.
Macadamia nuts have the most saturated fat of all nuts, with 80 percent of
their fat content being monounsaturated, which has shown to lower
triglycerides and have beneficial effects on LDL and HDL cholesterol.
According to Clow, you can eat them by the handful for
a snack, sprinkled over yogurt, on a salad or on a stir-fry, baked into quick
breads, or as nut butter.
Chia Seeds
Chia seeds have been touted as the ultimate fuel for running
due to the use of Aztec and Mayan tribes who used chia seeds soaked in water as
fuel for distance running. A 2011 study found chia seeds can be just
as effective as Gatorade before running a race. They contain the antioxidant
quercetin, which has been shown to enhance athletic performance and recovery.
However, even for people who are not runners, “the
anti-inflammatory omega-3’s are essential for peak organ function and essential
immune function,” Darshi Shah, a board-certified nutritional therapist and
health coach told Medical Daily.
A good hearty breakfast is one that is super versatile and
perfect for fighting fatigue. Oatmeal is a soluble fiber that actually protects
against blood sugar spikes and crashes later in the day.
This is because it dissolves in the intestinal tract and
forms a filter that slows the absorption of sugars and fats.
Oatmeal is full of fiber and has some protein, which both
contribute to satiety. It also contains quality carbohydrates that are stored
in the body as glycogen, and provide fuel for your brain and muscles and help
stabilize blood sugar throughout the day, according to Clow
Milk has a bad rep with studies about dairy constantly
showing positives and negatives. Dairy has been linked to acne and weight gain,
but it actually supplies the body with water, helping us maintain electrolyte
balance while we sweat. A 2012 study found drinking casein, a protein in milk,
at bedtime, helps relax the muscles and lull us to sleep
.
However, Shah doesn’t recommend a glass of cow’s milk before
bed.
“Today’s dairy products are not the healthiest to consume
(unless you are buying organic dairy products or managing your own cow!).”
Therefore, she says the same concept of going to bed with a
little protein can still be applied – a small handful of almonds, sunflower
seeds, or a cup of organic Soy milk or organic yogurt (protein + probiotics)
will do the trick.
This summertime staple can stop us from feeling dehydrated
or feeling foggy and fatigued, according to a 2011 study. At 92
percent water content, it provides fuel for our bodies, and makes it a great
source of water to fight feelings of fatigue. For example, when a person is
mildly dehydrated, energy levels and the ability to think clearly can be
effected, which are the same symptoms that can be experienced when blood sugar
levels drop.
Eating a slice of watermelon will boost energy by providing
glucose (fuel), plus providing hydration.“Additionally, watermelon contains an
amino acid called L-citrulline which has been suggested to reduce feelings of
fatigue” said Clow.
5 Foods To Fight Fatigue And Boost Energy
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