A poor diet and fatigue often go hand in hand, because the body is not getting the nutrients it needs to function at an optimal level. A healthy diet provides your body with calories, which help your cells and tissues carry out their daily tasks. Eating too much can also cause fatigue, as your body may have to expend too much energy on digestion. A healthy diet for fatigue sufferers is rich in fresh fruits and vegetables, whole grains and lean proteins. Adequate intake of water is also important to stay hydrated, whereas alcohol and stimulants should be avoided.
Diet and fatigue are related because calories are units of energy; your body needs enough calories to fuel all its physical and mental processes. Eating sufficient calories is essential to keep energy levels high, but it's important to make sure they're quality calories. Talk to your doctor or nutritionist to determine how many calories you should be consuming daily. Get your calories from high-nutrient foods like fresh produce and whole grains, rather than "empty calorie" foods, like those high in saturated fats and refined sugar.
While it is important to consume adequate calories, avoid large meals if you're worried about how your diet is affecting your energy levels. A healthy diet for fatigue consists of many small meals spaced throughout the day. Eating this way makes food easier to digest, as the amount of energy used to digest a large meal can make you feel exhausted.
Eat breakfast every day to fight morning fatigue. A combination of carbohydrates and protein at lunch can help you stay alert throughout the afternoon.
Creating a healthy meal plan doesn't have to be difficult. A diet rich in whole foods that include the nutrients your body needs will most likely include the following:
When planning a healthy diet, it's just as important to skip the "bad" food as it is to eat the "good" food. If you're worried about the connection between your diet and fatigue, avoid the following:
In addition to the relationship between diet and fatigue, a poor diet can worsen nearly any health condition. Many health problems can be caused by a poor diet and treated with a healthy diet. If you suffer from fatigue and think your diet may be to blame, discuss your concerns with your doctor. She will be able to help you formulate an ideal meal plan to help you feel healthy and alert throughout the day.
The National Center on Physical Activity and Disability. (2005). Health promotion: Combating fatigue: Diet, exercise, sleep: Diet. Retrieved October 8, 2010, from http://www.ncpad.org/nutrition/fact_sheet.php?sheet=92
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