Tiredness
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Tiredness is absolutely no fun at all. At any given time 1 in every 5 people feel unusually tired and 1 in 10 of us suffer from prolonged fatigue. If you happen to be one of those people then simply making some changes to your diet and lifestyle could be enough to inject you with some much needed energy.
Overview
Your first port of call for unusual tiredness should always be your GP, but if you have already been given the all clear, maybe it's time to start thinking about treating your tiredness through nutrition and diet.
One common cause of tiredness is hypoglycaemia. This condition causes your blood sugar levels to fluctuate and jolt from high to low, often resulting in tiredness and food cravings. A simple solution to prevent unstable blood sugar is to eat the right foods in the correct combination and this is something a professional nutritionist can talk you through.
Unstable blood sugar is common place and is caused by two things. The first is not eating enough, and the second is eating high glycaemic foods. High glycaemic foods are foods which are processed. They break down quickly in the body and cause a rapid rise in blood sugar. The body will then release the hormone insulin, which will divert the sugar into the muscles cells, the liver and the fat cells. This process leaves people feeling irritable and fatigued. Examples of foods that may do this are sugary cereals, crisps, chocolate, pastries, most breads, white rice, fizzy drinks etc.
To maintain a healthy blood sugar level, you should make sure your carbohydrates carry a good nutritional profile, and ensure that they are eaten with proteins and fats which will slow down the release of the sugars. For example, whole porridge oats (complex carbohydrates, rich in B vitamins) with semi skimmed milk (which has protein, calcium and fats) and some ground seeds sprinkled on top (rich in protein, healthy fats and selenium, magnesium and Zinc) would be a good balanced nutritious breakfast that will give you sustained energy release.
Another common cause of fatigue is nutrient deficiencies. Studies have linked magnesium deficiency with chronic fatigue syndrome and a lack of potassium and vitamins B complex and C has also been found to cause tiredness. A simple way of protecting yourself from these deficiencies is to eat healthy and nutritious foods and take the suitable supplements wherever possible.
If your fatigue really continues to persist then you may require further help. A professional nutritionist will be able to help you pinpoint specific deficiencies and imbalances and will work with you to plan a diet and supplement programme that suits your needs.
Certain lifestyle changes can also go a long way in increasing your energy levels. Health care professionals are always promoting exercise as a way to obtaining a healthy lifestyle. We all need energy for physical activity and we acquire this energy through food. By eating the right foods, such as those which slowly release energy, you will be ready to step up to the treadmill in no time. Also don't forget that exercise helps increase energy by oxygenating the blood, as well as producing those great feel good endorphins!
Below is a list of foods that are thought to give energy and vitality:
Proteins
- chicken
- turkey
- lamb
- lean beef
- pork
- fish
- eggs
- nuts (raw, not salted or roasted)
- seeds
- milk (organic if possible)
- beans and lentils
- quinoa.
Non starch carbohydrates (vitamins and minerals)
- all fruit
- broccoli
- asparagus
- carrots
- green beans
- leafy greens
- corns
- mushrooms
- coconut
- peppers
- peas
- tomatoes.
Starch carbohydrates
- brown Rice
- sweet Potato
- white potato (in small quantities)
- oats.
Fats
- meat
- fish
- nuts
- seeds
- milk
- eggs
- olives
- oils
The above lists are not exhaustive.
To find out about Chronic Fatigue Syndrome, click the following link to visit our page:
--All content displayed on Nutritionist Resource is provided for general information purposes only, and should not be treated as a substitute for advice given by your GP or any other healthcare professional. Whilst some people have benefited from nutritional therapy, no claims can be made to treat, cure or heal specific conditions, and we strongly advise individuals with any health problem to seek independent medical advice from their GP before considering nutritional therapy.