For weakness which food

Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue. The body can easily break down refined carbohydrates and use them to provide a short-term energy boost. Sugar is one example of a refined carbohydrate. However, complex carbohydrates are more difficult for the body to break down.

This makes them a longer lasting source of energy. Some foods and drinks might increase feelings of fatigue. For example, foods that are high in sugar can temporarily boost energy, but this spike often leads to a dip immediately after.

There are also some general diet-related behaviors a person can try to help keep their energy levels up during the day. These include:. However, different people may respond differently to these strategies, and something that works for one person might not work for another. For example, the American Council on Exercise suggest that regular exercise can prevent fatigue.

A person should aim to exercise on 3—5 days per week. Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise. Try this black bean soup recipe next time your tank needs refilling. Your body needs carbs for energy, but not all carbs are created equal.

Whole-wheat bread is great for a long lasting energy kick. Top your toast with some protein-rich PB or a poached egg to create a macronutrient combo of champions. Last but not least, antioxidants in the delicious dark stuff help your body release nitric oxide , a compound that dilates blood vessels for better blood flow. When blood flows more freely, your energetic juices might do the same. Research suggests that using energy drinks can negatively affect mood and create sleep disturbances.

Even prior to bedtime, the combination of caffeine and sugar may just leave you feeling dehydrated and fatigued. A drink or two can not only make you feel lethargic in the moment but can also interfere with your sleep , setting you up for a vicious cycle of fatigue. While complex carbs keep your energy levels at a steady state, simple carbs, like those in white bread, can take your blood sugar on a roller coaster ride.

As anyone who has made their way through their Halloween loot can attest, an energy low inevitably follows a sugarfest. After all, candy is made up of simple carbs, which spike your blood sugar only to let it drop way back down.

Research has found that diets high in processed food tend to lead to weight gain, and high levels of processing can strip foods of important nutrients. When you want something quick and easy for energy, make it a piece of fruit, some raw veggies, or a handful of nuts. In a world that practically begs you to rely on caffeine and sugar for energy, it can take a major mental shift to realize that nutritious whole foods and beverages are the actual real deal for consistent energy levels.

Avocados are loaded with vitamins, minerals, and healthy fats that give our body energy that will last for hours. They contain lots of fiber, keeping our blood sugar stable so we can avoid those sugar highs, followed by the lows. Try adding avocado to your morning fruit plate, throw it into a smoothie for a delicious creamy consistency, or pair your eggs with sliced avocado for an extra boost. Even minor dehydration can cause you to wake up not feeling your best.

This yummy fruit is 90 percent water, provides a variety of vitamins, minerals, and antioxidants, and houses the amino acid L-citrulline , which may help reduce muscle soreness. Almonds are a great source of high-quality protein, fiber, and healthy monounsaturated fats.

Kale is loaded with essential vitamins, minerals, and antioxidants that we need for energy. Kale is also a wonderful source of calcium, folate, and B vitamins. Throw this cruciferous veggie into your morning green juice or smoothie, or add it to an omelet and skip that second cup of coffee!

A natural superfood, bee pollen can significantly enhance energy and physical endurance. Bananas are your go-to fuel when on the run. This potassium-packed fruit includes a good amount of fiber, which slows down the release of sugar into the bloodstream, and provides a great source of magnesium and B vitamins. A ripe banana will provide more readily available energy in the form of sugar, compared to an unripe banana.

They should be freckled and yellow rather than green. Your body runs off what you feed it. Besides what you eat, when you eat can also impact your energy. Did you ever notice how you feel sluggish after a big lunch or dinner? The easiest way to avoid the post-meal coma is to eat several smaller-portioned meals throughout the day. This will keep your body fueled regularly and may even help you lose weight. Processed foods, such as some packaged or canned foods, candy, boxed meals, and precooked meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.

The fresher your food is, the more nutrients it will contain. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients. Eating in-season fruits and vegetables means they ripened naturally. Caffeine is OK in moderation, and it has been shown to have some health benefits.

If you must have your fix, opt for black coffee or unsweetened tea. Sodas and energy drinks can be full of refined sugar and artificial ingredients that can cause you to crash, and lead to other health issues if overconsuming. Red meats marbled in fat adds saturated fat to your diet.

Leaner meats, like chicken, turkey, and fish, still provide quality protein, but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can add beneficial, heart healthy fats. Just like processed foods, refined carbohydrates like sugars and white flour add little nutrition. Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fiber to your diet.