10 Dietary Tips for Fatigue: Energy-Boosting Foods to Help You Feel Refreshed
What is Fatigue? Have you ever felt like no matter how much rest and sleep you get, you still feel very tired and exhausted? This is referred to as ‘fatigue’, which is an extreme lack of energy that doesn’t go away easily. Definitely, at this time of year, when we have all had a long, sunless winter, fatigue can be at its worst. Diet can play a major part in influencing how tired or energized you feel. In this blog post, we’ll delve into the effects of diet on fatigue and ways to boost your energy levels through healthy eating habits. In addition to other factors, fatigue can also be caused by stress, lack of sleep, medications and poor health. All of which should not be overlooked. Importance of a Balanced Diet for Fatigue Macronutrients are the cornerstone of nutrition and an essential part of a healthy diet. They provide energy to the body and form the basis for our physiological functions. Macronutrients include carbohydrates, proteins, and fats, which are necessary for growth, development, and maintaining normal bodily functions. Each macronutrient has its own unique role in the body and it is important to get them in the right balance for optimal health. Eating a balanced diet is essential for maintaining good health. The Basics – Carbohydrates are the body’s primary source of energy and fibre. Proteins help repair and build muscle tissue and assist hormones. Fats provide a slow-burning source of energy and are essential for cellular activity. Eating foods from each group in the right proportions can help to ensure that all your nutritional needs are being met alongside essential vitamins and minerals, antioxidants and more. Hydration for Fatigue Water is essential for many of the body’s functions, including maintaining energy levels. Water is essential for the functioning of the human body and plays an important role in keeping energy levels up. It involves many of the body’s processes, such as transporting nutrients and oxygen to cells, regulating temperature, eliminating waste, and lubricating joints. Additionally, water helps to increase alertness and enhances concentration. Therefore, it is crucial for individuals to stay well hydrated in order to maintain healthy energy levels throughout their day. Even mild dehydration can cause fatigue, so it’s essential to stay hydrated throughout the day. Aim to drink 250ml x 6 glasses of water per day, and more if you’re exercising or in a hot environment. Energy Boosting Foods Complex Carbohydrates for Fatigue Complex carbohydrates are found in whole grains, fruits, and vegetables provide slow-burning energy that can help prevent fatigue throughout the day. These foods are also high in dietary fibre, which helps to regulate blood sugar levels and keep you feeling fuller for longer. Eating complex carbohydrates can also help reduce your risk of certain chronic diseases, such as heart disease and diabetes. Protein for Fatigue When consumed, protein helps build and repair muscle tissue, aids in digestion and helps regulate hormones. It also provides the body with energy, as it is broken down into amino acids which can be used to create ATP (energy). Consuming adequate amounts of protein can help boost energy levels by providing your body with the necessary building blocks to produce ATP. Some of the best sources of dietary protein include eggs, lean meats, legumes, dairy products, nuts, seeds and fish. These foods are not only high in protein but also provide essential vitamins and minerals to keep us healthy and energized throughout the day. Healthy Fats for Fatigue Eating the right kinds of fat is essential for overall health and wellness. Healthy fats, such as those found in avocado, nuts, and olive oil provide many essential nutrients that are beneficial for our bodies. They can help to reduce cholesterol levels, improve heart health and even aid in weight loss. In addition to providing important nutrients, incorporating these healthy fats into your daily meals can also help to make them more enjoyable and satisfying. Iron for Fatigue Iron plays an essential role in the body, serving many important functions. It helps with energy production, muscle formation, and oxygen transport throughout the body. Eating a diet rich in iron is essential to maintaining adequate levels of iron in the body. Foods that are particularly high in iron include red meat, leafy greens such as spinach and kale, beans and legumes, fortified cereals and grains, nuts and seeds, and fruits like prunes or raisins. Meals and snacks made from these foods can be a great way to get your daily dose of iron. Vitamin B12 for Fatigue Vitamin B12 is an essential vitamin necessary for the production of red blood cells, proper neurological functioning, and healthy metabolism. It is found in a variety of foods such as fish, eggs, dairy products and certain fortified cereals. Consuming a diet rich in vitamin B12 can help prevent deficiencies and ensure that our bodies are receiving the essential nutrients needed to maintain health and well-being. If you’re a vegan or vegetarian, you may need to take a vitamin B12 supplement to ensure you get enough of this essential vitamin. Vitamin D for Fatigue Vitamin D is a key nutrient it is a fat-soluble vitamin and a hormone. It has been found to be beneficial in combating fatigue, as it helps the body absorb calcium and phosphorus, which are important for energy production. Vitamin D also helps regulate mood, improve sleep quality, and even reduce the risk of certain diseases. It is made by the skin from the sun or can be found in a small range of foods including oily fish, egg yolks and mushrooms. By making sure we get enough of this essential vitamin through dietary sources or supplements, we can make sure our bodies are functioning at their best and combat fatigue effectively. Fatigue -What to reduce or avoid Fatigue and Caffeine Caffeine and sugar are two of the most popular substances consumed daily around the world. Caffeine is a stimulant that can help improve mental alertness and
Seven Top Tips for Gaining Weight
Here, Gillian Killiner, Director And Principal Dietitian At 121 Dietitian discusses common reasons why people lose weight and shares her top tips for gaining weight. I am 22 years in the health business and the most popular misconception I face is that all I do is advise people on weight loss! This couldn’t be further from the truth. My unique role as a Dietitian is first and foremost about increasing nutrients and ensuring health is optimal from top-to-toe. This involves fixing; cellular function, gut health, mental health, checking genetics, bloods etc. One area that gets very little press however is how to gain weight. There are lots of reasons why people lose weight such as a poor appetite, nausea, difficulty eating, eating disorders, surgery, illness or a traumatic event. Extra good quality nutrition and extra energy are important to help gain weight along with addressing lifestyle issues that may be connected. It may seem wrong but it is important to eat healthy choices when needing to gain weight as processed high sugar poor quality foods affect health negatively. When gaining weight it is essential to add muscle and replenish healthy levels of fat around the body, while not gaining unhealthy fat around the abdomen and organs. My top seven tips for gaining weight are as follows: If appetite is small have small, frequent meals and snacks during the day. Try to eat or drink something every few hours. Three meals and three snacks is a good pattern to follow. Add small amounts of olive oil/cream/cheese to your food. This is an easy way to increase the energy in your diet while volumes do not increase by much. Choose high energy from protein foods at both meals and snacks. Make every mouthful count! Don’t fill up on low energy foods like water, tea, coffee, ‘diet’ food and drinks or plain fruits and vegetables. Follow the ideas below to increase the energy and protein content of some common low energy foods. Choose full cream dairy products and use high energy milk. To make high energy milk, add one–two tbsp skim milk powder to every 250mls of full cream milk. If nausea is a problem: Cold foods and drinks may be better than hot as hot foods often have a stronger smell. Avoid eating late at night if nausea is notable in the morning. Don’t let your stomach get too full or empty as this will increase nausea. Eat and drink slowly– If the smell of cooked foods puts you off try to avoid kitchen smells until you are feeling better. 7. Avoid taking a large amount of fluid when eating a meal and snack. Drinking 20 minutes after is better. 8. Ask someone else to assist you where possible so you are not wasting the energy and weight you are trying to build. Adding high energy and protein foods (such as cream, cheese and margarine) to your meals really does make a big difference! The examples below show just how many calories/ kilojoules (KJ) you can add to a typical meal. This is an easy way to increase energy without having to eat lots of extra food! Whether you need help with weight loss, weight gain or understanding your dietary needs, get in touch with Gillian today. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
