How to Quickly Overcome Fatigue

Maybe it's a few hours of sleep deprivation… Maybe it's overwork… Unfortunately, in the light of new nutrition studies, in most cases, fatigue is not only caused by lack of sleep or overwork but also the extra pounds are an essential factor, kilograms gained from an unhealthy diet, deficient in essential nutrients. Yes, food can be tiring and invigorating!

Are you always tired even though you get enough sleep?

No, it's not a rhetorical question, it's one to reflect on. Do you climb stairs every day, on the subway, at the office, or anywhere else, which never seem to end? Do you stop taking physical activity from time to time because you feel short of breath? Do you sometimes feel faint or fall off if you don't sit in a chair?

I'm sorry to tell you, if you feel like it, a coffee or a green tea is not enough (in excess, you get the opposite effect). You need to re-evaluate your entire diet, as it may contain too many tiring foods …

Top 3 foods that cause and exacerbate fatigue

1. White bread

Carbohydrates are the body's fuel, but there are good carbohydrates and bad carbohydrates. The bad ones, like white bread and everything made from white flour, are deprived of the nutrients - vitamins and minerals - that keep you energized and full.

They do not contain fiber, so they are absorbed quickly and do not give you that constant flow of energy provided by bread and whole grains.

2. Processed meat

The high content of saturated (bad) fats in fast food meat, sausages, sausages, salamis, fatty meat, etc. can make you feel fast after consuming them tired.

This is because the body spends a lot of energy to digest and metabolize them, leaving you weak. In addition, processed meat is rich in sodium, preservatives (E-s), and other compounds (taste, odor enhancers, etc.) - toxic to your liver, which could slow down the body's digestion, detoxification, and regeneration processes.

3. Sweets

The industrial sugar in the contents gives you false energy for a short time, followed by a fall close to exhaustion. Moreover, it raises the level of insulin, which causes the brain to be flooded with too much of an amino acid called tryptophan, which induces sleep.

And if you think that many sweets on the market are a combination of industrial sugar and saturated fats …

The 4 antioxidant nutrients

1. Complex carbohydrates

In addition to providing you with a constant level of energy for a few hours, good carbohydrates (ie those with slow absorption or low glycemic index) from whole grains, vegetables, and fruits help the body burn fat without depleting muscle storage for energy.

The ideal diet consists of 50–55% complex carbohydrates, 20–25% protein, and 20–30% preferably unsaturated fats. As they are digested, complex carbohydrates provide energy, and fiber slows down the digestion process, so the energy provided is constant and lasting.

2. Iron

Iron deficiency causes anemia, a condition that is defined by fatigue and lack of energy. Women need about 18 mg/day, even more during pregnancy and lactation. The best sources of iron are cruciferous vegetables (spinach, broccoli, cabbage, Brussels sprouts, kale, nettles, etc.), beans, lean red meat, liver, and shellfish.

3. Omega-3

Find in fatty fish (such as tuna and salmon), nuts, and canola or olive oil, these essential fatty acids play an important role in maintaining a healthy brain and thus help you stay focused.

Walnuts are among the best foods to overcome fatigue, but also hunger, thanks to their content rich in omega-3, protein, minerals, and vitamins. Walnuts that provide energy include almonds, Brazilian walnuts, cashews, hazelnuts, pecans, and Romanian walnuts. Eat them unsalted and raw (they lose their nutrients through cooking).

4. Water

Fatigue can be a sign of dehydration. Water makes up most of the blood and other body fluids, and even mild dehydration can cause fatigue. Water also carries nutrients to the body's cells, thus supplying them with energy.

To assess your degree of dehydration, consider that it is ideal to urinate once every 2–3 hours, and the urine should be pale yellow. In addition to drinking 8–10 large glasses of water daily, eat foods that contain more than 80% water, such as soups, vegetables, and juicy fruits.

3 Smoothies that quickly drive away fatigue

They are delicious and filling, full of anti-fatigue nutrients, easy and quick to prepare if you have a blender on hand. Moreover, these 3 smoothies can be quick morning or afternoon snacks, meant to naturally increase your energy level, concentration, and good mood. Bonus: get rid of the craving for sweets …

1. Banana smoothie with cocoa

The combination of cocoa, coconut, and maca is a cocktail of nutrients that stimulates a positive mood and provides lasting energy. In addition, the magnesium in bananas helps to convert sugar into energy.

Blend 1/2 cup coconut milk, 1 tablespoon cocoa powder, 1 tablespoon chopped coconut, 1 tablespoon coconut oil, 1 teaspoon maca powder, 1 teaspoon vanilla, 1 teaspoon of cinnamon, 1 teaspoon of chia seeds, and 2 dates, until everything becomes homogeneous and creamy. Enjoy it leisurely, it tastes 10 times better than chocolate ice cream!

2. Vanilla green smoothie

A smoothie is rich in antioxidant and energizing phytonutrients, which gives you the perfect combination of anti-stress and nutrients that trigger the hormones of happiness. Mix a frozen banana, 1 handful of spinach, half an avocado, 1 tablespoon of walnut butter or peanuts, 1 teaspoon of vanilla, 1 cup of almond milk, and half a cup of coconut water in a blender.

When it becomes creamy, add something to sweeten it a little: dehydrated fruit, a tablespoon of maple syrup, or erythritol. Stir a little more and enjoy.

3. Smoothie of berries

A cocktail of antioxidants for energy and well-being, as well as healthy proteins and fats, which, on top of that, get rid of hunger and cravings for sweets. Mix 50 g of blueberries, 3–5 fresh strawberries, 1 cup of coconut milk, half an avocado, 1 tablespoon of goji berries, 2 teaspoons of ground flax seeds, and 1 teaspoon of chia seeds, then enjoy of flavor!

Type in case of mild fatigue: If you have a permanent state of mild fatigue, which is not related to any condition or unhealthy diet, the solution may be exercised. Research has shown that healthy but tired adults can get a significant boost of energy from a light workout program.

In one study, participants rode a fixed bike for 20 minutes at a leisurely pace three times a week. It was enough for the fatigue to go away.

Unexplained daily fatigue due to lack of sleep or any condition is a sure sign of nutrient deficiency. Certain unhealthy foods such as processed meat, sweets, and white bread can cause and exacerbate fatigue. The same goes for dehydration.

You can quickly eliminate fatigue through a combination of foods that contain the essential nutrients for well-being, concentration, and appetite, such as the 3 suggested smoothies, but you can use your imagination (and the necessary ingredients) to prepare the most energizing and delicious cocktails!