Five Fatigue-Fighting Foods

Do you feel just plain wiped out? You’re not alone. Each year approximately 10 million Americans visit their doctors complaining about fatigue. Certain conditions such as rheumatoid arthritis, fibromyalgia and prolonged stress can contribute to the problem. But another common cause is a poor diet. Here are the best food choices to boost energy and fight fatigue.

Yogurt

Research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for Chronic Fatigue Syndrome. Swedish researchers tested the effects of eating yogurt rich in probiotics—“good bacteria” that aids digestive health—on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 of 15 study subjects reported improvements in fatigue symptoms, physical health, or mental health. And, thanks to yogurt’s soft texture, yogurt is processed rapidly by the body, making it great for a quick energy boost.

Lean Protein Lean protein is rich in tyrosine, which is essential in making the neurotransmitters norepinephrine and dopamine, both of which regulate motivation and alertness. Steer clear of beef, like steak and burgers, as well as dairy products like soft cheeses and butter. Although they’re rich in protein, they also contain high levels of saturated fat, making them a poor option for daily consumption. Look for proteins which are low in fat such as skinless chicken, fish, and plant sources like beans.

Complex Carbohydrates Also known as good carbs, these are a primary bodily energy source. They include foods such as whole grains, starchy vegetables and fruits that are broken down slowly by the body to produce a steady stream of energy over time. According to the National Institutes of Health, ingesting carbohydrates during prolonged physical exertion delays fatigue, enhances performance and speeds recovery by aiding in muscle glycogen re-synthesis. Carbohydrates are also needed for the production of serotonin---a neurotransmitter that regulates mood and sleep patterns---and for maintaining stable blood sugar levels.

Pumpkin Seeds When researchers at the U.S. Agricultural Research Service restricted intake of the mineral magnesium among 13 women ages 47 to 75 for 4 months, they found that those with deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you’ll take care of about half of your recommended daily allowance of magnesium.

Water According to the Mayo Clinic, fatigue is a primary symptom of dehydration. To stay hydrated, drink eight 8-oz. glasses of water per day. Drink slightly more when you exercise.