Feeling worn out by your hectic routine and daily stressors?
One way to recover: get lots of sleep and rest it out when you are awake.
However, when fatigue becomes a predominant part of your life you need to self nurture, from the foods that feed your energy levels.
Many of us experience bouts of tiredness, which is usually linked to lack of sleep, stress or even depression.
Extreme fatigue may be an indication of Chronic Fatigue Syndrome (CFS). It is a syndrome with group of symptoms that cause unusually high levels of tiredness. Extreme fatigue may also be a consequence of food allergies or nutritional deficiency.
Several viral conditions, infections may trigger fatigue. If the fatigue does not stem from a viral infection, it may be due to nutritional deficiency or food allergy. Eating the right foods can be of immense help in recovering from fatigue.
In cases of people suffering from chronic fatigue, a shortage of just one nutrient is enough to sap energy levels.
Let us have a look at all the possible causes of chronic fatigue from a nutritional standpoint.
1. Iron levels: Low levels of iron causes Anemia, a deficiency of the blood pigment haemoglobin. Anemia reduces the amount of oxygen reaching the tissues and thus leading to exhaustion. Therefore, we cannot ignore the importance of eating iron rich foods. Pulses, Green leafy vegetables, nuts, lean meat, and fortified breakfast cereals are all good sources. Vitamin C speeds up iron absorption. Drink a glass of orange juice with food to help your body absorb more iron.
2. Minerals: If you have magnesium deficiency, your muscles are affected ,making you tired and lethargic. Magnesium works with other minerals like potassium and sodium to generate electrical currents in muscles that help the muscles to contract and relax. Foods rich in magnesium include nuts, dark green leafy vegetables, fish, whole grains and cereals
3. Zinc: Zinc is a mineral which boosts the immune system and keeps viral infections at bay. Eat foods rich in zinc like pulses, wholegrain, dairy foods, and meat. Shellfish is the richest source of zinc.
4. Vitamins: Increased endurance, reduced fatigue and healthy blood cells are all enhanced by B vitamins, particularly B6, B12 and folic acid. The sources of these essential B Vitamins are lean meat, fish, nuts, pulses, eggs, wholegrain, seeds and fortified breakfast cereals.
Stable blood sugar levels are the key to maintaining balanced energy. Sugar and caffeine not only cause unstable blood sugar levels, but they also dehydrate the body and inhibit the absorption of vitamins and minerals. Therefore, it is best to avoid sugar and caffeine to improve energy levels. A nutritionally balanced diet also supported by ways to boost energy like engaging in a low intensity aerobic workout, doing breathing exercises, getting a good night sleep will release chronic fatigue.
Nikhita Dadmi
An ex management consultant turned into a Holistic Health Coach. She specialises in reversing chronic autoimmune conditions through the power of Holistic Nutrition. She loves swimming and dancing. You can follow her work here
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