Are You Always Tired ? Fight Tiredness With These Proven Remedies That Beat Fatigue
One of the reasons why we feel lethargic or fatigued is because we are eating the wrong foods. Certain foods that are high in sugar, made from white flour and are processed, e.g. cookies, bread, pasta, sausages and ham, spike your blood sugar levels very quickly so that you feel energised and full of beans. But these feelings are short-lived and once they wear off you will feel sluggish, tired and may even want to go to sleep.
The 10'clock Craving or 3 o'clock slump
To avoid the 10 o’clock craving when you reach for that sugary doughnut or the 3 o’clock slump when you top up your caffeine levels you should eat foods that release energy gradually. The boost you get from low glycemic foods are long lasting and will leave you feeling balanced and on an even keel all day. There are no highs and lows when you eat low GI food.
If you are already feeling tired, lethargic and fatigued due to a busy, stressful lifestyle, be it from mental, emotional or physical exertion, you should almost certainly change the food you are eating. The sad truth is if you ignore this advice, in the long run you could become victim of one of the many chronic diseases, such as obesity, diabetes, heart disease or cancer.
However, you can win the battle against fatigue and falling prey to a chronic disease by consuming a diet of low GI foods that are nutritional and converts energy slowly.
Here is a list of fatigue fighting foods:
Now, you will find that oatmeal is now rated as a low GI food but it is possibly the best wholegrain breakfast cereal that is not sugar laden. Oatmeal is a super food and supports the digestive system. It also maintains healthy normal blood sugar levels and is particularly suitable for diabetics.
How it works: Although Oatmeal is a carbohydrate it does not act like simple carbohydrates, which do not remain in the stomach for a long time and gives you an immediate boost of energy with a quick slump, e.g.30 minutes after eating a simple carbohydrate you feel tired. Instead it stays in the stomach for longer, keeps you feeling full and satisfied, prevents sluggishness, fatigue and sugar cravings.
The key ingredient in oatmeal is fiber which is essential for a healthy digestion and contains soluble fiber, magnesium, protein, and phosphorus, three nutritional elements that has a significant effect on energy levels, making it the perfect food for fighting fatigue. It also contains an excellent source of vitamin B1 (thiamin), which is essential for producing energy. If you have very little B1 in your system you will lack energy.
Oatmeal can be eaten at any time but it is usually enjoyed as a breakfast meal and is the best start for the day as it gives you instant energy.
Here is a recipe for a super-rich, creamy oatmeal porridge for breakfast:
- 4oz medium oatmeal
- 6fl oz semi skimmed cold milk
- 2oz evaporated milk
- 1 teaspoon vanilla extract or essence
- ¼ teaspoon grated nutmeg
- 1/2 tablespoons sweetener, canderell or stevia
Pour milk in a pan; add oatmeal, vanilla essence, and nutmeg. Stir until the oatmeal dissolves in the milk.
Put the pan on a medium heat and continually stir the mixture until it thickens (you must continually stir the mixture so as to avoid it becoming lumpy), 10 minutes.
As it thickens, turn down the heat to a low temperature and add the evaporated milk and sweetener. Blend in and simmer for 5 minutes. If the mixture gets to thick add cold water until it reaches a consistency you like.
Extra energy booster: Sprinkle 1 teaspoon of protein-rich ground flaxseed on top of your oatmeal for longer-lasting energy.
Spinach is packed with nutrients that are needed to fight fatigue and help our body’s dexterity. It is full of iron, magnesium and potassium, all first rate sources of energy.
Iron is an essential element required in fighting fatigue. Low iron levels can leave you feeling mentally and physically drained and can lead to anemia. Tiredness, lack of energy, weakness, being unable to concentrate, insomnia, and loss of appetite are all symptoms of anemia.
Spinach provides high rates of iron and is very low in calories. It is also a good source of vitamin C, which helps iron to be absorbed. The magnesium contained in spinach also plays an important role in boosting energy levels. It is required in the creation of energy, maintenance of nerve and muscle tone and proper digestion.
Magnesium and potassium go hand in hand and helps with the function of muscles and nerves. Potassium deficiency can cause fatigue, confusion and muscle weakness.
To help boost energy level you should eat spinach on a regular basis. Always ensure that the spinach is raw, and never cook spinach as it could leave crystal deposits in the kidneys from the production of oxalic acid created from the cooking process.
Try baby leaf spinach in sandwiches and scrambled eggs, or with chopped avocado and baby tomatoes. To boost energy levels it is best used as a juice as it circulates around the body much quicker.
Recipe for spinach juice:
- 8oz Carrots (1lb carrots)
- 6oz Baby leaf spinach
- 2oz Raw beetroot (1 small beet)
Wash and scrub carrots and beetroot. Cut of top and ends of the carrots and beetroot.
Wash spinach and drain.
Juice all ingredients and chill in the refrigerator.
Warning: Avoid drinking large quantities of beetroot juice as it can cause stomach upset. Also if you have kidney disease or on a low oxalate diet you should not drink beet juices.
After drinking beet juices you may notice that your urine and stool might appear pink. This is known as “beeturia” which is harmless.
Yogurt is extremely really good for you, thanks to the healthy mix of protein and probiotics.
How it works: Although yogurt digests rapidly it is a good source of quick energy that surprisingly unlike other foods that give a quick boost has a long-lasting effect. This is as a result of the perfect protein to carbohydrate mix. What happens is that the protein remains in the stomach longer than the carbohydrate and provides a steady release of energy.
The probiotics contained in yogurt provides beneficial bacteria to maintain a healthy gut protecting against bacterium or viruses and helps the body to discharge destructive bacteria. How does yogurt help fight fatigue? Through boosting the levels of amino acids and tryptophan in the brain it induces calm and tranquil feelings and fights physical and emotional fatigue.
You can enjoy yogurt at any time, as a quick energy breakfast, or with fruit to make a hearty lunch. It is very versatile and can be added as a healthy topping to a fruit salad, muesli, nuts or ground flaxseed. It is absolutely delicious mixed with honey, or with sliced bananas topped with ground flaxseed or nuts or a medley of berries (strawberries, raspberries, and blueberries) drizzled with honey or maple syrup.
Tip: Use Greek yogurt as it contains double the amount of protein as ordinary yogurt, is richer, sweeter and creamier and tastes more luxurious.
Nuts & Seeds
Nuts and seeds contain high-quality protein and omega-3 fats. They also contain good amounts of magnesium; iron; copper; B vitamins and tryptophan which all contribute to the production of energy.
Why they work: Nuts and seeds can help you to overcome fatigue both physical and emotional because of their magnesium and tryptophan elements, and the high-quality protein converts into long-lasting energy.
But it is the source of omega 3 fatty acids that gives nuts its potency in the fight against fatigue. Omega-3s essential fats are the only fats our bodies need. These fats lower the glycemic index (GI) of foods and produce a superb source of energy. Fats remain in the stomach for a much longer time than carbohydrates and proteins; resulting in the release of a low-burning fuel that provides enduring everlasting energy. Flaxseed is particularly rich in Omega-3s, which gives you a sense of fullness, prevents snacking and relieves fatigue. Another great benefit from the essential fatty acids in nuts and seed is their ability to lift one’s mood thereby fighting emotional fatigue.
Beans are another super food. They are low in fat, high in fiber and protein, and an excellent source of slow-burning energy. All beans are rated as a low GI food providing and equal balance of protein and carbohydrate.
They contain a range of minerals including fatigue busting magnesium, potassium and iron. Combating fatigue is easy for beans as the fiber and protein content help to balance blood sugar levels so as to avoid highs and lows in energy. Beans are good for the digestive system, help with regular bowel movements and prevention of constipation. The protein content in beans also produces long-lasting energy.
Because of their rich source of protein and iron beans are an excellent choice in place of red meat, with added benefit that they are lower in calories. Beans also put less pressure on the digestive system compared to the difficult and burdensome digestion of red meat.
Other Remedies to Combat Tiredness
As well as consuming a diet which contains highly processed, sugar laden and saturated fat foods there are other reasons why you may be experiencing fatigue. Lifestyle, medication and illness can also contribute to feeling tired. So what can you do to make things better?
Take Time Out of Your Busy Lifestyle
In this day and age we have very busy, hectic lifestyles, which means we are always on the go and never take time out from our frantic routines. Lack of sleep, broken sleep or no sleep also adds to feeling drained.
How can you remedy this?
- Take a break, go on holiday and remove the things that make your lifestyle hectic. If you have young children it may be a bit more difficult but ask close friends and family to look after them, even if it’s only for a few hours or a day when you can have some ‘you’ time.
- Create a sleep pattern. A good night’s sleep is when the body replenishes itself and if it is undisturbed for at least 7 hours you will feel refreshed upon waking.
- Select a desired bedtime and stick to you. If it’s 10.p.m. ensure that you are in bed by 10. You should start winding down an hour before so that you will reach the selected bedtime in time.
- However, for those with young children you should also take nap when your babies or toddlers sleep in the afternoon. Forget the housework or anything else. Napping will help to re-energise your batteries ready for when your little one awake.
- Peace & Quiet. Create an atmosphere of peace and tranquillity in the bedroom with drawn dark colored curtains, soft background music (optional) and a fluffy duvet.
Multi-Vitamins & Health Boosters Fight Tiredness
You could be tired because you are deficient in vitamins and minerals.
B Vitamins are energy boosting. Try a B Complex instead of taking individual B vitamins. It work better.
Vitamin C is another energy booster. Various fruit and vegetables provide adequate amounts of vitamin C but taking a timed released capsule will give you the required RDA.
Ginseng is a brilliant health booster and in particular helps to combat tiredness.
Iron. May be there is an iron deficiency so iron supplements will be needed. Ferrous sulphate is the most tolerable and a 4 week course could do the trick. To avoid constipation which is a side effect of iron supplements drink lots of water and eat green leafy vegetables.
Juicing for Energy
Combinations of Carrot, Spinach and Beetroot juice are effective in the fight against tiredness. Drink a pint daily of:
- 10oz carrot juice
- 4oz spinach juice
- 2oz beetroot juice