Foods That Beat Fatigue
Energy Foods
Your body runs off what you feed it, so the best way to get the most out of your food is to make sure you’re giving yourself the best you can get.
When You Eat
When you eat is just as important as what you eat. Did you ever notice how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body. The easiest way to avoid the post-meal coma is to eat smaller-portioned meals throughout the day. This will keep your body fueled regularly and can help you lose weight.
Avoid Processed Food
Yeah, a Big Mac and fries might be comforting while you’re eating it, but all that grease and processed food does nothing more than prevent hunger. Processed foods—such as canned foods high in sodium, candy, most packaged foods, boxed meals, and pre-cooked meats—typically full of unwanted chemicals, preservatives, sodium, and other compounds that can slow you down.
Eat Fresh Foods
The fresher your food is, the more nutrients it will contain. Unlike processed foods that are stripped of nutrients for a higher shelf life, fresh foods contain maximum nutrients and are the easiest for your body to digest. Eating in-season fruits and vegetables ensure that they ripened in the earth, not the back of a truck. Farmers markets are your best bet for finding fresh produce.
Avoid Caffeine
It may sound odd, but caffeine can make you tired. Sure the first sips give you a jolt, but you know the crash is coming. Cutting back on caffeine can stabilize your energy levels so you can feel better.
If you must have your fix, drink black coffee. Sodas and energy drinks are chock full of sugar and other substances that your body doesn’t want.
Lean Proteins
While so delicious, red meats marbled in fat take more of the body’s energy to digest and don’t bring much to the table in terms of energy. Leaner meats like chicken and fish still provide quality protein, yet are easier on your body. For maximum benefits, choose fish like salmon, which is high in omega-3 fatty acids and can add some extra brain power to keep mental fatigue at bay.
Sugars & Simple Starches
Just like processed foods, refined carbohydrates like sugars and white flour are void of nutrition, yet they’re in so many foods we consume. Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain, where all of the energy-boosting nutrients are found. Sugar is useless. Avoid it.
Nuts
If you’re going to be eating all day and avoiding processed foods, you’re going to need a healthy snack. Nuts are some of the best foods to beat fatigue and fight hunger. Nuts that provide energy include almonds, Brazil nuts, cashews, hazelnuts, pecans, and walnuts. Eating raw, unsalted nuts provide the most energy because they contain the most nutrients.
Supplement Your Diet
If you’re not getting everything you need from your food, you may want to consider taking a daily vitamin.
Water
Your body needs water, so you should drink it. You don’t always have to have exactly eight glasses a day, but if you swap out sodas, coffee, and other drinks for a glass of water, you’ll feel better before you know it. It’s also one of the easiest ways to help your body deal with everyday stress.
Being mindful of on what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and good nutrition, you can maintain healthy levels of energy during depressive episodes. Check out our slideshow, Foods That Calm Your Mind to get you through periods of distress.