Exercise, Food, Heart, Mood & Emotion, Personality, Supplements

Fight Fatigue

Man with Fatigue

Change what you put inside your body to help boost your energy level.

Advantages of a well-balanced diet

Do you feel sluggish?  Didn’t get a good breakfast? Most workers begin to feel tired by lunch time.  Stress, lifestyle factors, physical exertion and/or medical conditions can cause persistent exhaustion.

Many folks eat processed foods and use energy drinks to provide a quick burst of energy, but then a crash follows.  That is why instead of processed foods and energy drinks, you should have a well-balanced diet to produce constant energy throughout your day.

Boost your Magnesium Level

If you have low magnesium levels, then your energy levels will be reduced.  Increase your magnesium to help you feel more energized, rested, and improve your sleep quality. 

  • Beans, nuts, leafy green vegetables, whole grains and legumes are high in magnesium.
  • Most people can get enough magnesium naturally from foods but people with conditions such as celiac disease, irritable bowel syndrome or diabetes should think about discussing supplements with their doctor.
  • There are many supplements out there.  Try the Nordic Naturals Omega-3 Cognition, Heart Health and Immune Support Soft Gels for brain health and mood.  These support optimal brain function and a healthy mood.
  • Physical Therapists recommend that you use foam rollers regularly. Foam rolling regularly helps in preventing injury, decrease soreness, and will make for a more effective workout.

Every time you exercise you give your body a good workout.

Take some CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that helps in generating energy in the cells. Our body produces CoQ10.  Coenzyme Q10 is abundant in the kidneys, heart, pancreas, and liver.  As you get older, CoQ10 levels will fall.  Thus, consider taking CoQ10 supplements to help fight heart failure, diabetes, atherosclerosis, angina and Parkinson’s disease.

Some good dietary sources of Coenzyme Q10 include the following:

  • Oily fish
  • Organ meats
  • Whole grains

Boost your Protein

A good way to provide sustained energy throughout the day is to have a daily breakfast that is rich in protein.  You should also consider eating protein-rich foods such as fish, eggs, lean meat, beans, dairy, and legumes.

More good sources of protein include:

  • Nuts
  • Eggs
  • Poultry
  • Tofu
  • Cheese

Complex Carbohydrates

One of the body’s primary sources of energy are carbohydrates. Take some healthy fats, protein, and complex carbohydrates for long-lasting energy.  It is believed that consuming complex carbohydrates with other macronutrients can relieve symptoms or headaches caused by spiked blood sugar from simple carbs. 

Some excellent sources of complex carbs are whole-grain items like whole-wheat bread, brown rice and whole-grain cereal. 

You should avoid processed carbohydrates that quickly deplete your energy such as white rice, white bread, sweets, snacks, added sugars and pastries.

Potassium

One of the critical macro minerals (minerals required in large quantities by the body) is potassium.  It is responsible for multiple functions including energy production.  Low potassium is known to cause spasms, muscle cramps and low energy. 

Great sources of potassium include:

  • Bananas
  • Beans
  • Lentils
  • Potatoes
  • Spinach
  • Tomatoes
  • Milk
  • Yogurt 

Iron

An essential element in blood production is iron.  It is needed to produce hemoglobin which is the substance in red blood cells that enables them to carry oxygen.  Low iron levels can result in dizziness, brain fog, and weakness. 

Some excellent sources of iron include:

  • Spinach
  • Enriched Grains
  • Seafood
  • Kidney Beans
  • Tofu
  • Chickpeas
  • Lentils
  • Meat

You should pair iron-rich foods with vitamin C (citrus, bell peppers, broccoli) to enhance the absorption of iron.  For example, red bell peppers and lentils, lemon juice and healthy greens, or oatmeal with blueberries.

B Vitamins

Red blood cells deliver oxygen to all parts of your body and vitamin B12 is crucial for making red blood cells. A deficiency of B12 is known to cause fatigue and weakness.  

Good sources of vitamin B12 include fish, poultry, meat and dairy products.  Most health adults get sufficient B12 from a regular diet.  However, vegans, vegetarians, and older adults are at increased risk of having a vitamin B12 deficiency and should consider supplementing their B12. 

Stay Healthy

In conclusion, good nutrition, hydration, plenty of sleep and exercise are beneficial approaches for sustained energy.  

You should see a doctor if your fatigue persists for two or more weeks.  Discuss your fatigue with the doctor before taking a supplement. 

 

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