Published: 11/24/2013 - Updated: 07/21/2017
If you feel tired and cannot make it through the day, it is likely that the reason is your food, and making a few small changes could end this discomfort.
Through a balanced diet, we can increase our energy levels; a good control of blood glucose (even if you are not diabetic) is one of the main tools to avoid burnout.
Basic rules in your diet to avoid fatigue
Do not jump meal times: Food is fuel for our body work properly, if we omit one meal, this affect our daily performance. The ideal is to eat 5 times a day, keeping in mind that are 3 main meals and two snacks.
Include complex carbohydrates: Carbohydrates provide energy, and food rich in these are needed to raise the levels of serotonin in the brain, which is associated with better mood. The recommended foods are fruits, potatoes, preferably whole grains.
Avoid refined sugars: Although these give us a sense of energy, they are absorbed fairly quickly, which increases the blood glucose levels but also stimulates insulin production, favoring the increase of melatonin, a hormone that is related to the dream.
Avoid fatty foods: Meals and preparations rich in fat take longer to digest, which causes us a sense of heaviness and drowsiness.
Avoid the use of stimulants or caffeine: Although coffee is reputed to give us energy, this is not necessarily so, consumption of caffeinated beverages such as coffee and sodas can actually make us feel weak after their effect happens. Avoid consumption, especially in the evenings.
Foods to fight fatigue
Dark Chocolate: Preferably with a percentage of 70% cocoa or more. Several studies have shown that it is rich source of antioxidants, which protect brain cells from aging.
Avocado and vegetable oils: are a source of healthy fat in our diet, it was found that a low-fat diet can contribute to feelings of anxiety and frustration.
Blue Fish: Tuna, sardines, salmon and other oily fish are rich in omega 3 fatty acids, which have many benefits, among which are its anti-inflammatory effect, reducing general and brain inflammation. Some studies have linked low levels of these types of fat to depression.
Strawberries: They are rich in fiber, avoiding absorbing sugars quickly, maintaining stable levels of blood glucose, thus allowing you to feel better emotionally.
Egg: This is a food rich in vitamin B and choline, the latter is involved in the proper functioning of the central nervous system.
Milk and Yogurt: They are an excellent combination of carbohydrates and protein, making a lasting dose of energy. They also contain other nutrients like vitamin D, and tryptophan, which help us to feel better.
Foods rich in folic acid: Spinach, sunflower seeds, lentils, oatmeal, broccoli, soybeans, etc., are recommended, since diets deficient in folic acid are associated with depression.
Nuts: They are excellent food for the brain, improving concentration. They are rich in magnesium, which can reduce headaches and soothe tension.
Note: It is mentioned that there are 3 nutrients that are essential to give us lasting energy in the day, and these are vitamin C, iron and calcium, so do not forget to include them in your diet. Remember that a balanced diet is the key to good health.