You are regularly exhausted? You feel morose and soft? It is then very likely that you are suffering from fatigue. A good night’s rest can do a lot of good, but a healthy diet is also paramount! What you eat exerts an influence on your body and your health. A lack of vitamins, minerals and essential fiber can already have consequences on your sleep. It is only by adopting a varied and healthy diet that you will feel in shape and that you will have more energy. We give you some tips to fight fatigue with a healthy diet.
Fight fatigue with a healthy breakfast
A healthy diet begins with a healthy breakfast. Everyone knows that this is the most important meal of the day, but yet you often miss the breakfast. By having lunch in the morning, you feel much better, both physically and mentally. This meal provides you with the energy you need to get your day off to a good start! Even if you are not very hungry in the morning, you should eat something. If you do not have breakfast or very rarely, you will have to adapt your habits!
Our body consists largely of water. It is important to maintain a balance of water in your body and drink enough. Be sure to drink at least one and a half liters of water per day. You’ll quickly get back into shape! Why is water so important? At the slightest sign of dryness, your blood becomes thicker. Your heart must then make more effort to circulate the blood. Your energy is thus quickly exhausted, hence the feeling of fatigue.
Take less copious meals, but more often
By taking a less hearty meal every 3 hours, your glucose level remains stable. This promotes a balance of energy level. Why is not it healthy to eat a lot 3 times a day? Because these meals require more energy to be digested, hence a cockroach and a feeling of fatigue.
Eat Dietary Fiber
The fibers provide you with energy for a long time. They ensure that the carbohydrates arrive slowly in the blood. It is recommended to eat between 25 and 30 grams of fiber per day. Here are some tips for eating fiber: eat a bowl of whole grains, spaghetti with whole wheat and leave the skin around your apple!
Other important foods to combat fatigue
Besides dietary fiber, there are other foods crucial to an energetic and healthy lifestyle.
Omega-3: Omega-3 fatty acids contribute to the normal functioning of the brain. They keep you alert and avoid apathy and fatigue!
Magnesium: mineral magnesium relaxes muscles and promotes sleep. It gives energy to your body!
Iron: A large amount of iron is found in cocoa, oysters, shrimp, beef, liver and puddings. Iron plays an important role in the production of red cells. A lack of iron that can cause fatigue, be sure to eat enough products with iron!
Vitamins: Our metabolism can not do without vitamins. To ensure a daily intake of vitamins, it is better to eat enough fruits and vegetables! Vitamin tablets help to compensate for a lack of vitamins.