Fatigue or lack of energy is common complaint encountered by people world over and doctors also encounter it in their routine practice. Nutrition and stress are factors which facilitates the feeling of fatigue. 7 Food Habits that Defy Fatigue will provide simple tips to avoid this fatigue and increases your energy levels.
Everyone wonders where my energy has gone? Why I am feeling drained? Is my efficiency gone down? These are common complaints and nothing wrong, few simple changes in diet can restore waning energy levels. I would like to list down few dietary strategies to refuel your energy again.
- Balanced Protein Diet: Though complex but digestion of protein gives rise to prolonged and sustained levels of blood glucose levels which transfers to robust energy level. Whole soy foods, low fat dairy products, fish, poultry, nuts, beans and egg white are excellent sources of high quality proteins. Oats and cornflakes for breakfast is a good way to start a day.
- Eat more Beans: Beans are rich in glucose and this steadily released over a prolonged period of time. For energy production at cellular level they provide vitamins and minerals. Take your pick of beans; they have a low glycemic rating (to help you avoid blood sugar spikes) and are loaded with a rich array of minerals including potassium, magnesium, phosphorus, copper, and iron, all essential to producing energy. Additionally, super-performing beans — especially soybeans — are a good source of tryptophan.
- Enrich yourself with Vitamins: Vitamin B complex and Vitamin C intake should be enhanced. Green leafy vegetables, citrus fruits can help you bridge the gap between requirement and intake.
- Tea is not Bad: Tea provides a modest amount of energy – boosting caffeine, along with super-potent antioxidants called catechins that increase blood flow. Tea can boost energy, enhance immunity, prevent cancer, and protect against heart disease all for zero calories!
- Yogurt is good: Yogurt contain good ratio of protein to carbohydrates. Protein stays in the stomach longer than carbohydrates, which translates into a steady source of energy. Yogurt also contains probiotics, beneficial bacteria that help maintain a healthy gut ecosystem by protecting against pathogens and helping your body eliminate harmful bacteria.
- Spinach, true Popeye food: Spinach is chock-full of nutrients that are essential for helping our bodies perform at their peak. Not only is spinach one of the most iron-dense food sources on earth, it's also extremely rich in magnesium and potassium and is an excellent source of energy-supporting B-vitamins.
- Nuts and Seeds are vital: Nuts and seeds are nutrient-dense foods packed with high-quality protein and healthy omega-3 fats. Depending on the type you choose, you'll also get decent amounts of manganese; magnesium; phosphorus; iron; copper; riboflavin; vitamins B1, B2, B5, and B6; and tryptophan — all of which are involved in the production of energy.
The trick is to choose foods that release energy more slowly and give you a gradual boost of long-lasting energy — and to stay away from high-glycemic foods (foods mainly made with white flour, sugar, or other simple carbohydrates) that deliver an immediate, short-lived boost but ultimately leave you feeling sluggish and tired.
Simple changes in your diet will revitalize you and equip you to encounter stress.