Fuel Right To Fight Fatigue Oct 07, 2019


Fuel Right To Fight Fatigue

Fatigue is a condition when person becomes Overtired, with low energy and have a strong desire to sleep that interferes with normal daily activities. Fatigue is a common ailment that most of us will experience at some point in our lives. Now a days, this isn’t surprising considering how busy, high-stress and emotionally demanding many of our lifestyles have become. Since, anyone can be affected by fatigue and most adults experiences fatigue at some point in their life.

Though fatigue is sometimes described as tiredness. Everyone feels tired at some point of time but this is usually resolved with a nap or a few nights of good sleep. Some people who are sleepy may also feel temporarily refreshed after exercising.

Inspite getting enough sleep, good nutrition and exercising regularly but still find it hard to perform everyday activities, concentrate or be motivated at your normal levels, you may be experiencing fatigue that needs further investigation.

Symptoms of Fatigue

It can cause a vast range of physical, mental and emotional symptoms which are as follows:

  • Sleepiness
  • Headache
  • Dizziness
  • Muscle weakness
  • Irritability
  • Blurred vision
  • Lack of concentration
  • Loss of appetite
  • Chronic tiredness
  • Reduced immunity

Causes of Fatigue

Causes that trigger fatigue include:

  • Improper lifestyle like lack of sleep or too much sleep, over consumption of Alcohol, cigarettes, caffeine, physical inactivity, lack of exercise, faulty dietary habits etc.
  • Medical conditions like Cardiovascular diseases, thyroid disorder, diabetes etc.
  • Job related issues like poor work environment, unemployment, shift work, heavy workload at office, conflicts with colleagues or boss, or workaholic attitude of one's.
  • Psychological causes like depression, stress, loneliness, anxiety, irritability etc.

In this article, we will explore some simple ways you can combat fatigue with your diet and eating habits. An overwhelming, sudden-onset of fatigue or fatigue that persists for longer than 6 months may be a sign of a more serious medical condition. Most people come over with fatigue on its own by making some simple and practical lifestyle changes.

Are You Skipping Meals?

Before we dive into precisely what you should eat to combat fatigue, it would be a good idea to assess your daily eating patterns.

Do you skip breakfast?

As when you eat also impacts your energy, because if you skip your first meal, and you have directly lunch or dinner, your body uses it’s energy to digest that big meal instead of powering the rest of your body.

An extra 30 minutes of sleep may feel like a good compromise in the early hours of the morning, but having breakfast is critical for refueling your glycogen stores and stabilizing your blood glucose levels throughout the day. It might also be tempting to reach for a cup of coffee/tea as your energy levels dip throughout the day. As caffeine sensitivity and sleep need differs between individuals, it can be difficult to pinpoint exactly how much caffeine you can consume and when you should stop taking it. Nonetheless, increased caffeine consumption has been linked to reduced sleep quality. With this in mind, aim to stop consuming high-caffeine foods such as energy drinks, black tea or coffee or cola around lunch time.

Foods That Beat Fatigue

It is critical to understand that it isn’t necessarily particular foods that help combat fatigue, but it’s the nutrients they contain that benefit you. This is especially true if you are deficient in a certain nutrient.

An essential source of sustained energy is a well-balanced diet which will make you feel energetic throughout day. Eating combination of simple and complex carbohydrates is the best way to maximize the body's potential for energy. Simple carbohydrates like fruits, vegetables, sugar, and honey give us instant energy and they are fast burning wherein complex carbohydrates like starchy vegetables like potatoes, sweet potatoes, pumpkin, whole grain cereals are slow burning, they make feel full for long.

Proteins helps in regulating the release of energy produced by fats and carbohydrates. Therefore incorporate good sources of protein in your diet like meat, fish, eggs, poultry, legumes, nuts, beans and low fat dairy products.

Avoid bad fats such as Saturated fats (found in meat, butter, pork, fatty beef, lam b) and Trans fats (found in in baked products, snack foods, fried foods and margarines). MUFA (mono unsaturated fatty acids) and PUFA (poly unsaturated fatty acids) are excellent replacements of saturated fats. Sources of unsaturated fats are olive oil, avocados, nuts, canola oil, vegetable oils, sunflower oil, peanut butter etc.

Additionally, ensuring you have an adequate intake of B-vitamins through a varied diet will help you fight fatigue. Although we only need small amounts of B-vitamins every day, they are present in several foods such as vegetables, nuts, legumes, fish and lean meat.

Keep Yourself Hydrated

Water acts as a medium for transportation of nutrients. It plays an important role in the production of energy molecules. Feeling of tiredness can be due to mildly dehydration also. Therefore, adequate hydration will also help you fight fatigue. we all know that adequate hydration is vital for normal bodily processes. As such, it could be this simple change that helps you get your energy levels back. Try keeping your water bottle on your desk to remind you to drink more water. If you need something a little more flavorful, you could also opt to infuse some mint, citrus fruits (lemon, oranges), strawberries or cucumber into your water.

Rely on self treatment

Avoid overeating, as it’ll make you end up in gaining more weight and lethargic. Try changing the frequency of meals, taking three major meals and two small but smart snacks a day, helps in beating the doldrums. Regular sleep schedule, consumption of healthy diet and frequent exercises may help in reducing fatigue. Sometimes excess intake of caffeine during the day time, increases symptoms of fatigue. Therefore, consuming less caffeine during day and avoiding caffeine at night may also help.


Fatigue can be a subjective feeling, and as such what works for one individual may not work for the next. This is because diet and eating patterns are only a couple of several aspects that may contribute to experiencing fatigue. However, it is worthwhile to take stock of your eating patterns, micronutrient deficiencies and water intake. If you are otherwise healthy, eating a varied diet consisting of vegetables, fruits, nuts, legumes, dairy, fish and quality lean proteins will ensure your diet bases are covered with exercise, adequate sleep and adequate rest, you’ll be able to stave off fatigue.