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
Essential Nutrition for Recovery after Surgery (Part 2)
Essential Nutrition for Recovery after Surgery (Part 2) In this follow up to our essential Nutrition & Surgery focus part one, Director and Principal Dietitian Gillian Killiner, continues in this blog to discuss the key role that vitamins and minerals play in helping your body recover after surgery. Vitamin A – essential for recovery after surgery Vitamin A is commonly known as the anti-infective vitamin for surgery. It is central to normal functioning of your immune system. Vitamin A is also needed to maintain the integrity and function of your skin and mucosal cells. When you enter a hospital or clinic for surgery, many things will stress you. You will also be exposed to bacteria and viruses that your system is not used to. Infection will quickly use up your vitamin A stores. In this way, infection starts a vicious cycle, because not enough vitamin A is related to increased severity and likelihood of death from infectious disease. It is important to go into surgery with a good supply of vitamin A in your tissues. You will need to continue consuming enough vitamin A to keep those levels optimal. Vitamin A rich foods include: beef liver, carrots, sweet potato, kale, romaine lettuce, apricots, broccoli, butter, eggs, cantaloupe melon and red pepper. Vitamin E essential nutrition for recovery after surgery The main function of vitamin E in humans is as an antioxidant which are known to neutralizes toxic radicals in the cells. Vitamin E has been shown to improve immune system functions that decline as people age. It helps increase blood flow. It does this by preventing blood clots and relaxing blood vessel walls. These properties all shorten post surgery recovery time. Vitamin E rich foods include: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi and tomatoes. Vitamin D – essential for recovery after surgery Vitamin D is a fat-soluble vitamin needed for normal calcium metabolism. You make vitamin D in your skin when you are in the sun without clothing or sunscreen. Vitamin D regulates your immune system function during times of stress. Adequate vitamin D levels are important for decreasing the risk of high blood pressure. If you do not have enough vitamin D you can prolong your recovery time. With deficiency you will not absorb enough calcium. Then your body will steal calcium from your bones. This will increase complications and longer term your risk of osteoporosis and other health problems. Vitamin D deficiency causes muscle weakness and pain. Obesity increases the risk of vitamin D deficiency. Once vitamin D is made in the skin or ingested, it is deposited in body fat stores. Storage makes it less available especially to people with large amounts of body fat. Vitamin D rich foods include: halibut, mackerel, salmon, rainbow trout, cod liver oil, sardines, tuna and eggs. Iron – essential nutrient for recovery after surgery Iron is required for a number of vital functions, including growth, reproduction, healing, and immune function. You need the right amount of iron for hundreds of proteins and enzymes. Post-operative anaemia is associated with poorer surgical outcomes including infections, increased length of hospital stay, circulatory overload, and death. Iron rich foods include: spirulina, liver, beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios and raisins. Copper – essential for recovery after surgery You must have enough copper in your system for normal iron metabolism and red blood cell formation. Anaemia is a sign of copper deficiency. Copper is required for you to be able to move iron to your bone marrow for red blood cell formation. Vitamin A deficiency will make iron deficiency anaemia worse. Taking a combination of vitamin A and iron will protect you from anaemia better than either iron or vitamin A alone. Copper rich foods include: beef liver, shitake mushrooms, cashews, chickpeas, kale, cocoa powder, sesame seeds, quinoa, almonds, lentils and chia seeds. Calcium essential nutrition for surgical recovery Calcium is the most common mineral in the human body. About 99 percent of the calcium in your body is found in your bones and teeth. The other one percent is found in your blood and soft tissue. The functions of calcium are so vital to survival that the body will steal calcium from your bones. It does this to keep blood calcium levels normal when your calcium intake is too low. Calcium plays many important roles. It is vital in controlling the constriction (closing) and relaxation (opening) of your blood vessels. It also aids proper nerve impulses, muscle contraction, and release of your hormones. Calcium is a key factor for good recovery from any surgery involving your bones. Only about 30 percent of the calcium in your food is actually absorbed in your digestive tract. You lose a certain amount of calcium in your urine every day. This depends on how much caffeine you drink. Too much or not enough protein in your diet will affect your calcium absorption and the strength of your bones. Calcium rich foods include: kale, sardines, yoghurt, broccoli, watercress, cheese, bok choy and almonds. Magnesium – essential nutrition for recovery after surgery Magnesium plays important roles in the structure and the function of the human body. Over 60 percent of all the magnesium in your body is found in your bones. About 27 percent is found in muscle, while six to seven percent is found in other cells. Magnesium is required by many other nutrients, like vitamin D and calcium, to function properly. Proper wound healing after surgery requires the right amounts of calcium and magnesium in the fluid around the cells involved in the injury. If you are having surgery that involves your bones, magnesium is very important for the best outcome. Magnesium rich foods include: spinach, dark chocolate, pumpkin seeds, almonds, black beans, avocado, yoghurt and banana. Zinc essential nutrition for surgical recovery Zinc is an essential trace element for all forms of life. Zinc deficiency has recently been recognized by a number of experts as an important public health issue.
