Here's a quick read to help you make smart food choices and tips to fight fatigue and regain energy!

Fatigue is a common concern for many adults. In some people, it may be caused by managing one’s daily schedule and responsibilities, while in others, it may result from their food choices.

What most people may not realize is, when you make a conscious effort to a balanced diet with smart food choices, fatigue tends to become a thing of the past. 

Let's review a few smart food choices and tips to help fight fatigue and regain your energy over time.

Avoid skipping breakfast 

Experts agree that skipping breakfast is a major cause of fatigue. More importantly, your choice of breakfast is crucial as it will determine your energy levels throughout your day. Consider carbohydrates and proteins in your morning meal.

Some easy and healthy breakfast choices can include whole-grain bagel, toast for complex carbs, fruits for energy, and proteins (e.g., eggs, yogurt) for long-lasting energy. 

Choose small, frequent meals in between activities   

Fatigue can result from skipping meals and eating infrequently. As you go about your daily activities, try to sneak in a healthy combination of a lean protein, for example, chicken breast, and pair it with unrefined carbohydrates such as brown rice, this will help boost your energy.

Stay hydrated and reduce caffeine

Water is an essential component for keeping you healthy throughout the day. Some foods and beverages like coffee may give you an immediate boost of energy, though the rush tends to be short-lived. Sipping on a cup of coffee later in the day or evening may impact your sleep, which can lead to more fatigue the following day. 

Remember your fruit and vegetables    

Fruit plays a vital role in boosting energy levels for it provides a powerful punch with vitamins, minerals, and phytochemicals. For example, vitamin C is involved in energy-releasing metabolism that helps to keep the immune system healthy. Dark green vegetables such as kale and collard greens help to prevent fatigue by supplying the body with iron that is essential for transporting energy to the cells.   

Limit refined carbs 

Unlike healthy carbohydrates, refined carbs such as white bread, sweet baked goods, and candy can lead to a "carb crash", resulting in grogginess and fatigue. Try replacing these with unrefined carbs and foods rich in fiber, such as blueberries, broccoli, asparagus, oranges, spinach, and oatmeal. They will keep your energy levels high while safeguarding your health. 

Examples of foods for fighting fatigue  

Here are a few great options to consider to help combat fatigue: 

•   Bananas
•    Quinoa
•    Almonds
•    Beans   
•    Whole-wheat bread
•    Oatmeal 
•    Green tea 
•    Chia seeds 

Foods and drinks to avoid

Below are common foods that contribute to fatigue you may want to limit or avoid as you plan your meals.

•    Sugary foods, including honey and syrup 
•    Baked goods 
•    High caffeine drinks 
•    Heavily processed foods
•    Energy drinks 
•    Alcohol 

Making a few adjustments in your daily meal planning by adding foods rich in healthy fats, fibers, proteins, and limiting sweet treats, will help fight fatigue. With a small adjustment each day, you'll feel better and will regain your energy back.

Read more of Church Homes’ articles on wellness and person-centered care.