Fatigue-fighting diet

IFH works closely with a number of highly respected dieticians and nutritionists to ensure that you’re firing on all cylinders.

What is fatigue fighting nutrition?

Energy boosting foods which provide optimal nutritional value for to support tip-top organ function, improve emotional and physical health and promote overall well-being.

No single food including the mythical superfoods can compensate for balanced eating. There’s no evidence that one food can provide an energy boost

It’s a vicious cycle as tiredness can have a big effect on our diet when we crave and eat the wrong type of foods.

NEVER SKIP A MEAL!

·       Breakfast food examples:

·       Cereal with yoghurt and fruit

·       Whole grain toast/ bagels

·       Eggs

·       Overnight oats or porridge

Beware of high sugar breakfast cereals- these often paradoxically make you much hungrier at lunch time. 

After eating an energy-boosting breakfast to combat tiredness, you shouldn’t stop there. Healthy eating should continue throughout the day. 

Carbohydrates:

·       Slow burning complex carbohydrates which help sustain body sugars. They include:

o   Starchy vegetables

o   Whole grains such as brown rice, wheat oats potatoes and carrots

 Fats:

Fat provides the highest concentration of energy of all the nutrients. This calorie density, along with our seemingly unlimited storage capacity for fat, makes fat our largest reserve of energy.

Trans saturated fats, often referred to as ‘bad fats’ are linked to some chronic illnesses, heart disease and some types of cancer. However, the ‘good’ fats (unsaturated) are a source of concentrated energy that can help you prevent feeling tired all of the time.

Unsaturated fats that are found in avocados, canola oil, olive oil and nuts have been linked to a decrease in the risk of heart disease.

Protein

Carbohydrates and fats provide your body with raw energy, but it’s protein that regulates the release of that power. Protein assists growth, maintains cells, preserves lean muscle mass and transports vitamins and hormones.

Sources of protein include:

·       Seafood - Fish is typically low in fat and a great source of protein. Salmon, while higher in fat, provides us with heart-healthy omega-3 essential fatty acids.

·       Eggs - Medium-sized eggs have around 6g protein and are easily digestible.

·       Milk - Dairy foods are great sources of protein and provide our bones with a dose of calcium.

·       Yoghurt - Natural yoghurt and Greek yoghurt are good protein sources, perfect fuel for after exercise.

·       Soya - Soya protein foods, such as tofu, can help post-workout and are thought to help lower cholesterol. Some soy products can fit in with a

·       Beans and pulses - Cheap, easy and a good source of fibre and iron! Although they do not contain the full complement of amino acids, they can certainly boost the protein content (and health qualities) of a well-balanced diet.

Food and drink to avoid:

Another way to fight your prolonged fatigue would be to avoid a number of foods that can result in tiredness:

·       Processed foods - If your diet consists mostly of processed foods you may also find your levels of tiredness increase, compared with a diet consisting of fresh fruit and vegetables. Many pre-packaged foods contain high levels of sodium and sugar so it’s worth trying to reduce these in your diet.

·       Caffeine - It’s well known that caffeine, found in coffee and energy drinks acts as a stimulant and can improve the feelings of alertness, countering the effects of fatigue. However, too much caffeine, particularly in people who aren’t used to it, may cause the adverse effects of irritability and headaches. Cutting back on caffeinated drinks can help stabilise your energy levels to help you feel better. Why not try a natural, caffeine-free energy drink to see if you notice a difference in your energy levels?

·       Unhealthy fats - Trans fats that are found in snacks, fried foods, baked goods and margarine. Saturated fats that are found in cream, meat, lard and butter, and are thought to increase the risk of heart disease. Of course, any of these foods are fine occasionally, but try to limit them from your diet if you’re feeling tired all the time.

·       Refined carbohydrates - Refined, sugary carbs add little nutritional value to your diet. Instead, try to choose complex carbohydrates and whole grain foods to ensure your body gets the nutrients it needs.

If your diet is very good and you are still feeling fatigued, speak to Drs Sara or Dan to organise a coeliac screen and/or an extended food intolerance panel.