If fatigue prevention has one golden rule, it must be the fact that you should never forget to drink at least 6 to 8 glasses of water a day. If you are too dehydrated, your blood will not be able to transport all the necessary nutrients essential for your body’s normal functioning. Fatigue is a phenomenon caused by multiple factors and dehydration is one of them. There are plenty of sources to provide yourself the right amount of fluid so better grab and drink one glass of water every once in a while to save yourself from the harming effects of dehydration.
Plain water is just boring so it will be better to find other fluid alternatives like green tea. This nourishing drink not just provide you with the necessary amount of fluid but also gives extra energy you need for the day. Just like your ordinary coffee, green tea also contains caffeine which stimulates your system to get up and start working.
Aside from amazing probiotics, yogurt is a low-fat source of protein that will provide you a great deal of energy. It contains an equal amount of carbohydrates and protein so it helps you to avoid undesirable energy fluctuations. There are a wide variety of yogurts available in the market nowadays so choose the right brand that will suit your taste buds and health needs as well.
Nothing beats the good energy that a delicious oatmeal brings every breakfast. It’s not only a good source of protein because perfect amounts of nutrients such as Vitamin C, phosphorus, and magnesium can also be achieved from one serving of oatmeal a day. On the other hand, white breads are usually not the best choice because they are not a good source of quality energy and cause “hypoglycemic episodes” most of the time.
Green leafy vegetables such as spinach is a great source of non-heme iron and Vitamin C, two nutrients that complement each other to bring out the necessary amount of energy needed by a person. Iron is essential to produce hemoglobin, which, in turn, facilitates the oxygen-carrying abilities of red blood cells. Without the oxygen that is constantly being supplied to different cells of the body, metabolism is impossible to achieve and fatigue will come afterwards.
Bananas are nature’s quick energy boosters. Packed with potassium, they help to maintain proper muscle function and counterbalance sodium in the body, ensuring optimal fluid balance. They also provide a good dose of vitamin B6, which aids in neurotransmitter synthesis. This can help to improve mood and reduce feelings of fatigue.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are fantastic sources of magnesium and omega-3 fatty acids. Magnesium plays a pivotal role in energy production in our cells.
Omega-3 fatty acids, on the other hand, reduce inflammation in the body, which can be a key cause of fatigue. Incorporating a mix of these into your daily diet can help maintain sustained energy levels.
Eggs are an excellent source of protein and amino acids, which are crucial for energy. The choline found in egg yolks also aids brain function, ensuring you remain sharp and alert. Plus, eggs contain a good amount of Vitamin B, which helps convert food into energy.
Beans and Lentils
Both beans and lentils are iron-rich, which, as mentioned earlier, is essential for optimal oxygen transportation in the bloodstream. They’re also a fantastic source of sustained energy due to their blend of complex carbohydrates and protein.
This combination ensures that energy is released slowly into the bloodstream, preventing spikes and crashes in blood sugar levels.
Not only are blueberries rich in antioxidants, which help combat oxidative stress and inflammation, but they also provide a healthy dose of Vitamin C and fiber.
They can be an excellent snack for a quick energy boost. Their natural sugars provide an immediate energy source, while the fiber ensures a steady release of glucose into the bloodstream.