Fatigue
Eating for Energy

Do you feel tired all the time? Wake up unrefreshed? and feel drained mid afternoon? There are many reasons why people suffer from constant tiredness. Fatigue can be a result of the body coping with an illness or constant pain. Anxiety, depression, and stress can also cause extreme tiredness. Alternatively fatigue could be due to not making the right lifestyle and/or food choices, and tiredness can often be alleviated by a change of diet and exercise.

Physical causes of fatigue

Fatigue can often be a result of an underlying illness, or have physical cause such as:

Thyroid function
The thyroid hormones are important in the control of the body’s metabolism, which is the process where oxygen and calories are converted into energy for our cells and organs to use. If your thyroid is not functioning properly you may not be able to produce the energy you need.

Food Intolerance
More people are finding they have intolerance to certain foods, most commonly wheat, diary products and citrus fruits. Food intolerance is different from a food allergy which can produce dramatic physical reactions. With an intolerance, people can carry on eating the foods but may get symptoms such as; migraine, eczema, irritable bowel, fluid retention, fatigue and depression. Writing a food and mood diary can help pinpoint foods to avoid.

Anaemia
Anaemia occurs when the body does not produce enough red cells, which is often caused by a deficiency of iron or vitamin B12. This can be exacerbated during menstruation in women.

Chronic Fatigue Syndrome (otherwise known as ME)
Experts are unsure of the cause of ME; however it seems to occur after a prolonged vial infection. Alongside persistent fatigue other symptoms include; aching muscles and joints, anxiety and depression.

(This is by no means an exclusive list)

Once any other causes, such as the ones above, have been ruled out by a doctor, a change in diet can often have a remarkable affect on our energy levels.

Eating for energy
Constant tiredness, and lack of energy can often be a result of poor diet choices. By understanding which foods can exacerbate tiredness, and which foods can keep us energised, the cure for fatigue can often be in our hands.

The process of digestion breaks down our food into glucose, which is filtered and stored by the liver, for use when we need it. The whole process of keeping our organs supplied with energy is known as blood sugar management.

An eating plan for increased energy

Avoid coffee, tea, alcohol, and carbonated drinks.
Caffeine and alcohol can inhibit the absorption of vitamins and minerals essential for energy production. If you are partial to a cuppa or a glass of wine, then drink them in between meals and not with food. The best drink is water, drinking more water can keep you hydrated and energised.

Don’t fall for the sugar trap
Sugar can cause blood sugar levels to rise temporarily. The instant energy hit sugar gives doesn’t last long, and often leads to feeling even more tired afterwards. Watch out for ‘hidden’ sugar found in ready made meals, sauces, bread, and pizza’s.

Eat foods that release their natural sugar slowly
Foods release natural sugars at different rates. Look out for food’s ‘glycaemic value’ the higher the value the quicker they release sugar. Foods that release sugar slowly include; unsweetened yogurt, whole grains, beans, apples, pears and raw root vegetables.

Eat small frequent meals
Eating little and often can prevent fluctuations in blood sugar levels, and provide a gradual release of energy to keep you going through the day.

Eat complex carbohydrates
Carbohydrates are converted into glucose easily, so are important for energy production. However, refined carbohydrates such as white flour and processed foods that contain them, are more difficult to digest, which uses up more of our much needed energy. Opt for complex carbohydrates instead such as;
Whole grains such as; oats, rye, buckwheat, millet, rye, and wheat (unless you suspect a food intolerance to wheat)
brown rice
beans and pulses
and potatoes

Eat nutrient rich foods
All of these vitamins and minerals play a key role in energy production;

o B complex vitamins
found in grains, nuts, seeds, beans, liver, seaweed, and green vegetables.

o Vitamin C
found in peppers, brussel sprouts, broccoli, citrus fruits, strawberries, green vegetables, parsley, and papaya.

o Vitamin E
found in almonds, peanuts, seeds, avocado’s, whole grains and spinach.

o Iron
found in liver, red meat, raisins, prunes, pumpkin seeds, Almonds, cashews, and legumes.

o Zinc
found in oysters, clams, pumpkin seeds, beef, liver, nuts, peas, and whole grains.

o Magnesium
found in brown seaweed, nuts, buckwheat, whole wheat, millet, rye, brown rice, soybeans, avocados, sweet corn, dried figs, dates and shrimp.

o Potassium
found in bananas, oranges, avocados, potatoes, lima beans, plums, mushrooms, watercress, and parsley.


Don’t forget to Exercise
The number of cells in our body’s producing energy is affected by the amount we exercise. A sedentary lifestyle can lead to a decrease of energy output, while exercising increases the body’s ability to produce the energy we need. If you’re too tired to exercise, you can become trapped in a vicious circle, as your body responds resulting in even less energy. You don’t have to visit the gym or go to aerobic classes, if you don’t want to, going for a walk every day or swimming will help your body produce more energy.

Banishing Fatigue
Following this eating plan and getting some exercise should hopefully give you more of a spring in your step.

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

“Let food be thy medicine and thy medicine be thy food”
Hippocrates