Chronic fatigue, also known as fatigue, exhaustion, lethargy and apathy, is a term used to describe the general feeling of tiredness and weakness. It may be related to physical or mental fatigue. Feeling of fatigue is not the same as a feeling of drowsiness or sleep, although these can be symptoms of fatigue.
According to the US National Institutes of Health, approximately 1 in 5 Americans have fatigue that interferes with their daily lives. In addition, fatigue affects women more than men.
- Various lifestyle factors, medical conditions or psychological problems can cause fatigue.
- Some of the lifestyle factors that contribute to this problem include excessive use of alcohol, excessive caffeine consumption, excessive physical activity, inactivity, lack of sleep and poor eating habits.
- You may also feel fatigue due to mental health problems like anxiety, depression, pain and stress.
- Even certain medical conditions can make one feel fatigued, such as liver failure, anemia, cancer, kidney disease, heart disease, thyroid disorders, obesity, sleep apnea and diabetes.
- The main symptom of fatigue is exhaustion, especially after physical or mental activity.
- Some other symptoms include muscle pain, lack of motivation, difficulty concentrating, dizziness, headaches, irritability, loss of appetite, moodiness, and lack of energy.
Whether your fatigue is due to physical, mental or emotional stress, you can struggle with some foods available. Key foods will provide your body with all the essential nutrients, such as proteins, fats and complex carbohydrates as well as vitamins and minerals to function properly and fight fatigue symptoms.
10 Super Foods for Chronic Fatigue :
1. Green Tea
A refreshing cup of green tea can also combat fatigue, especially stress and work-related fatigue.
- Green tea contains polyphenols that help reduce stress, increase energy and improve mental focus.
- It has components that have been shown to boost metabolism and protect against many drawbacks of being fatigued.
- To make a cup of green tea, place 1 teaspoon of green tea leaves in a cup of hot water for 5 minutes.
- You should strain, add honey and drink this tea 2 or 3 times a day.
- Instead of green tea leaves, you can use tea bags.
An ideal food to combat fatigue is oatmeal.
- It contains quality carbohydrates that are stored in the body in the form of glycogen and provide fuel for the brain and muscles all day.
- It has many important nutrients like proteins, magnesium, phosphorus and vitamin B1 that help increase your energy levels.
- Oatmeal is also considered as a super food for digestive health because of its high fiber content.
- Even people with diabetes can eat oatmeal as it helps maintain normal blood sugar levels.
- A bowl of oatmeal makes a great breakfast.
- You can add to the health benefits by completing your oatmeal with fresh fruits and berries.
- The large amount of protein, carbohydrate and probiotic intestines in yogurt can be a great help in combating the symptoms of fatigue.
- In fact, the body processes yogurt more quickly than any solid food
- Therefore functions as a great source of fast energy whenever you need it.
- Probiotics in yogurt may also help alleviate the symptoms of chronic fatigue syndrome.
- They also play a key role in improving the health of your digestive tract.
- You can eat yogurt at any time of the day.
- Eat at least 1 cup of yogurt a day without fat a day.
- If you do not like natural yogurt, you can add some frozen berries or other fruits and nuts or make a smoothie.
4. Pumpkin Seeds
Pumpkin seeds make an ideal snack to combat fatigue.
- They are loaded with high quality proteins, healthy omega-3 fatty acids and vitamins B1, B2, B5 and B6, as well as minerals such as manganese, magnesium, phosphorus, iron and copper.
- All these nutrients work together to improve your immune system, provide energy and combat the symptoms of fatigue.
- In addition, the tryptophan found in pumpkin seeds helps combat emotional fatigue and promotes better sleep, which can alleviate physical fatigue.
- Only a handful of pumpkin seeds will give you instant energy to make you feel less tired.
- You can mince toasted pumpkin seeds.
- You can even switch to pumpkin seed butter to boost your metabolism.
- Bananas contain a good amount of potassium, which the body needs to convert sugar into energy.
- Bananas are rich in many important nutrients, such as B vitamins, vitamin C, omega-3 fatty acids, omega-6 fatty acids, fiber and carbohydrates, which help overcome tiredness, dehydration and other symptoms of fatigue.
- In addition, natural sugars such as sucrose, fructose and glucose in bananas are essential to increase energy quickly.
- You need to eat 1 to 2 bananas a day.
- You can also enjoy a banana smoothie or milkshake to keep your body hydrated and full of energy.
Another popular food that breaks down fatigue is nuts.
- They have a high content of omega-3 fatty acids that can easily counteract the symptoms of fatigue.
- They can also help alleviate the symptoms of mild depression.
- Nuts contain protein and fiber, which help increase energy after a workout.
- These nuts also have a good amount of manganese, magnesium, phosphorus, iron, copper and vitamins.
- Try to include 1/4 cup of shelled nuts in your daily diet.
- You can eat toasted nuts as a mid-morning or mid-afternoon a healthy snack.
- In addition, it can be sprinkled over pieces of cereal nut, shakes, shakes, soups and salads.
If you feel fatigued on a hot day or after a workout due to dehydration, you can get your energy back with a slice of watermelon.
- Watermelon is rich in water and electrolytes that keep dehydration at bay and help keep it active and free of fatigue symptoms.
- It is rich in nutrients to combat fatigue such as potassium, vitamin C, lycopene, beta-carotene and iron.
- The next time you feel fatigued and need instant energy, have a slice of watermelon.
- You can also make a healthy drink with a little watermelon, some honey and lemon juice and water.
- Drink juice after a workout to prevent signs of fatigue.
8. Red pepper
Red peppers are one of the best sources of vitamin C.
- This antioxidant not only gives a boost to your immune system but also helps reduce the stress hormone cortisol, which contributes to fatigue.
- In fact, vitamin C is essential for a healthy adrenal system, which helps prevent fatigue from physical or emotional strain.
- It has also been found that lack of vitamin C can make one feel more tired.
- Red peppers are also rich in vitamins A, B6 and C, folic acid and fiber.
- Only 1 cup of red pepper every day will be more than enough to keep your energy and metabolism high.
- You can include red peppers in your diet in raw, cooked, broiled, cooked, or stuffed.
Spinach is another great food that fights fatigue that can be easily found in the market.
- It is the most dense iron food that helps the blood carry oxygen to the body’s cells.
- This in turn helps to produce energy and combat fatigue and other symptoms of fatigue.
- In addition, spinach is filled with magnesium, potassium and vitamins C and B which helps a lot when it lacks energy and the need to increase metabolism.
- Some spinach leaves can be added to sandwiches, soups or other healthy foods.
- You can also add stews, casseroles and smoothies without altering the favor.
- A glass of spinach juice is another easy option to combat fatigue.
Beans are called miraculous food for many good reasons.
- They have numerous health benefits and can help combat fatigue.
- They have a high fiber content, contain a good proportion of complex carbohydrates and proteins, and a number of minerals including potassium, magnesium, phosphorus, copper and iron.
- This unique nutritional composition provides long-lasting energy and prevents fatigue.
- Since most grains have a low glycemic index, they can be eaten without worrying about sudden blood sugar spikes and successive falls in energy.
- You can try different types of grains from different foods throughout the day.
- You can make boiled soybeans for breakfast and the black bean salad or soup for lunch or dinner.
- You can also try some single-course meals with beans of your choice.