Note that skipping meals causes hypoglycemia and fatigue, so taking time to eat a meal when you are hungry definitely pays off!
Malnutrition may occur not only when you don’t eat enough food, but also when don’t get enough of essential nutrients. The superheroes that give us strength and stamina are: Magnesium, Iron, and Potassium. Also Iodine, Calcium and vitamins B9, B12 (and to some extent vitamins B1, B3 and B6 too), C, D and E and essential fatty acids are important to fighting fatigue.
To get these minerals and vitamins, incorporate the following products into your diet:
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• Dark green leafy vegetables kale, watercress, rocket, arugula, mustard greens
• Simple raw vegetables like tomatoes, cucumbers, peppers, cabbage, raw carrots, avocado
• Broccoli, asparagus, cauliflower, mushrooms, green beans, courgettes and squashes but cooked only slightly
• Seafood, salmon, sardines, tuna, eggs, lean red meat
• Wholegrain brown rice, whole rolled oats (non-instant), quinoa, buckwheat
• Black beans, pinto beans, red kidney beans, lima (aka "butter") beans
• Grapefruit, apples, cantaloupe, kiwi, pears, mango, berries
• Olive oil, olives, sunflower seeds
In addition:
• Restrict your salt intake or avoid salt completely
• Eat regular meals
Note that caffeine, alcohol and sugar (including refined carbs) decrease your magnesium levels. Caffeine and alcohol also greatly interfere with absorption of vitamins and minerals from food.
Vitamin B12, which is known as “red” or “energy” B vitamin, can be obtained exclusively from animal foods. Vegans often suffer from deficiency of this vitamin, so you may need to discuss supplements with your doctor if you are vegan.
What I usually do myself and advise to everyone experiencing bad fatigue is to eat as much raw vegetables as possible. Vegetables and leafy veg should form at least 50% of all foods consumed per day. They are packed with enzymes and phytonutrients, which speed up and balance all processes in your organism. When I feel completely out of energy, I eat raw salads at all mealtimes, even for breakfast. Remember that it is not about calories, but it all boils down to the right nutrients you get from food.
5. Stay Hydrated
Drink plenty of clean filtered water between mealtimes. A glass upon waking up, after exercise and before going to shower, bath or sauna is an absolute must. Staying hydrated fights fatigue quite impressively! Water participates in numerous metabolic processes and transports nutrients and oxygen to cells and helps body get rid of waste material. Human body consists of water by 75%, so water is absolutely crucial for our survival.
Water requirement for adults can be calculated by multiplying 35mls to body weight in kg.
6. “Pick Me Up” Foods
• Grapefruit is my favourite trick of all. Eating this fruit in its raw state provides virtually an instant “pick me up” effect and gives you a feeling of being refreshed and revitalised. It is a fantastic drowsiness fighter too!
• Semi-Smoothie is what I make by blending just a half of fruit with a glass of water. It promotes hydration, without adding too many carbs or extra calories. Try combinations like quarter of a pear and few slices of orange or grapefruit. Few slices of mango and cucumber works also great and is very delicious.
• Ginger root drunk as tea is a warming herb, stimulates circulation and improves digestion. It also helps with headaches and is a fantastic immune booster!
• Ginseng works great to relieve physical fatigue and has stress-reducing properties
• Licorice root drunk as tea is a great balancer. It enhances energy and provides an “up” feeling.
• Gotu kola provides mental clarity, improves memory and reduces fatigue at the same time.
• Cayenne pepper is a spice that you can add to foods and is a natural energy booster.
PRECAUTIONS:
Avoid ginseng root if you have high blood pressure, are pregnant or breastfeeding, suffer from bleeding conditions, auto-immune conditions, hormone-related conditions, heart conditions, diabetes, insomnia, schizophrenia or have undergone an organ transplant surgery.
Avoid licorice root if you have high blood pressure, heart or kidney disease, have undergone or preparing for a surgery, if you are pregnant or breastfeeding, suffer from hypokalemia, hypertonia or hormone related conditions (e.g. PCOS).
Avoid gotu kola before and after surgery, if you are pregnant or breastfeeding or if you suffer from any kind of liver diseases.
If you are pregnant, please consult your doctor if it is safe for you to add ginger root to your diet.
7. Avoid Fasting or Overeating
Many people try to fight fatigue with detox plans, juicing or fasting. However, these are too far off from being a good idea, because most people suffering from fatigue are more undernourished than they are toxin-loaded. Fasting leads to even more nutrient loss and will only aggravate fatigue. Therefore, focus on rebuilding your energy first.
Overeating and snacking too often is not a good thing either as it puts your inner organs under additional stress. Too much food leads to blood sugar fluctuations (see Nr 2 above), exhaustion and weight gain. You clearly don’t need any of those!
8. Exercise… Well, not really!
You probably read lot of advices on the internet suggesting you to get moving in order to fight fatigue. Well, yes, in the long run, exercise makes you stronger, more energised, helps fight stress and improves sleep. But when your energy levels are too low (for example, CFS or CFIDS), increased physical activity can exacerbate the fatigue and make you feel even more exhausted.
This is interconnected with the point I made in NR 1 – listen to your body. Get adequate rest and sleep first, get your diet in order and only then start moving little by little. Start with stretching exercises, slow low intensity yoga and then if you feel stronger, gradually move on to cardio or higher intensity exercises, such as dancing, pilates, jogging, running or whatever your heart desires.
9. Get Some Fresh Air
This one is overlooked too often. Ideally for anyone, at least one hour a day should be spent outside on fresh air (not on a busy high street full of cars and no trees). If you have such opportunity, get out of the house when it is sunny and take a slow walk. If that option is not available, take an evening walk or sit in the garden, even if it is just 10 or 15 minutes. You may also walk part of the route to or from work. When you have a day off, get outside and spend as many hours on fresh air as possible. If you have a family, plan weekend trips together, a picnic in the park or any other outdoor activity. Make use of your garden if you have one.
When you get strong enough to exercise, having workouts on fresh air is absolutely amazing both for your body and mental health. That’s why a morning run is my favourite thing!
10. Address Psychological Problems
Firstly, learn and experiment stress management techniques. (Paul McKenna has a short but very good practical book called “Control Stress: Stop Worrying and Feel Good Now”)
Secondly, put an end to anything that is destroying you. If you need support, speak to your friend or your loved one or seek professional help, such as counselling or cognitive behavior therapy. Remember that no matter how difficult the situation or circumstances are, you always have a choice and there is always a way out.
11. Find Something to Look Forward to
This works wonders and gives nice mood boost. There’s no need for major things like vacation or an upcoming wedding. Life is composed of little things, so even looking forward to your morning cuppa, watching a movie and seeing a friend can give you positive emotions and expectations. Let yourself be excited about upcoming things and consciously acknowledge and maybe even write down the things you look forward to today or in future. Work on developing optimism and practice gratitude.
If there’s too little joy, think of ways of how increase it in your life. It may be even a treat to yourself from yourself! Set yourself goals, make plans and do more of what makes you feel good in life!
And don’t forget to laugh! Laughter is a natural remedy that is more powerful than most medications out there!