- Lilia Golovaty
Diet for those who feel tired
The term "chronic fatigue" is familiar to many of us. The reason for constant fatigue is usually associated with lack of nutrient: our body lacks vitamins and minerals that provide it with energy! No, we are not talking about coffee or energy drinks.
Everything we eat and drink affects our health. The body needs proper nutrition for optimal functioning. And whatever we want to do - everyday activities require energy! In fact, we can eat delicious dishes, feel full of energy, and still not gain weight.
One way to get energy is by eating food rich in iron. Iron is essential for transporting oxygen to all cells in the body, including red blood cells. Iron deficiency slows down your metabolism, and fatigue increases. Women suffer from this disorder more often than men. If you constantly wake up feeling tired, it might be a good idea to add to your daily diet leafy vegetables, spinach, peas, tofu, orange and pomegranate juices, some meat, or even liver. Multivitamins, which contain iron, can also help increase iron levels in blood.
But what if we need additional energy today, just now, and not in two weeks or a month, after we select the optimal diet for ourselves and give our body enough time to saturate the vitamins and minerals it needs?
The body produces energy from all foods we eat, but carbohydrates are the most available source of energy. Need to cheer up urgently? It is best to eat some fruits, a serving of oatmeal, legumes, or vegetables with bread (preferably made of whole flour).
In order to maintain optimal energy levels for a longer period, you need proteins or fats.
Chop fruits and add them to a glass of low-fat yogurt - you will quickly get an energy boost for quite a long time, because proteins, fats and fiber slow down the digestion of carbohydrates and maintain energy tone for a long time.
How to store up energy for a long time? Instead of traditional breakfast – our beloved sandwiches - eat in the morning a portion of oatmeal with dried fruit, milk or yogurt. Oatmeal is rich in fiber and is slowly digested. This ensures long-term high blood sugar levels, which means that it maintains an energy boost. Conversely, the popular sweetened cereal mixes sold in every supermarket raise blood sugar very quickly, but only for a short time! The blood sugar level will fall at the same speed! For best results, it is recommended to add oat bran or ground/whole flaxseeds and/or nuts to your mix.
Another option for getting energy is to eat some nuts. Due to the content of proteins and unsaturated oils, nuts provide energy for a long time. You can also add pumpkin seeds, sunflower seeds, or raisins to your oatmeal with dried fruit. But don't get carried away - all of these supplements are high in calories!
Another way to boost your energy levels in the morning or at the end of a busy day is with foods and natural juices rich in vitamin C.
Vitamin C is needed for the production of carnitine, an amazing substance that helps the body burn fat for energy. Many vegetables and fruits are very rich in vitamin C (and other vitamins). You can also start taking dietary supplements containing vitamin C - about 1000 mg per day, but in Israel, where you can buy fresh vegetables and fruits in winter, we do not need supplements.
To maintain a high energy level throughout the day, it is recommended to eat small meals at regular intervals at least 5-6 times a day.
Sudden fatigue, accompanied by a headache, may be a sign of dehydration - a lack of water in the body. To prevent this, it is advisable to drink a glass of water every hour. People who do not suffer from high blood pressure can drink during the day several cups of green tea. It contains polyphenols and some caffeine. It is a good alternative to coffee and sweetened energy drinks. Tea speeds up metabolism and induces an immediate burst of energy.
It is important to remember that a balanced diet with optimal amounts of protein, carbohydrates, fats, vitamins, minerals and fiber maintains stable metabolism and prevents the symptoms of chronic fatigue.
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