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Feeling low, exhausted or pulled down? It’s probably fatigue, a common complaint that is characterised by a drop in energy levels and a feeling of lethargy. Fatigue is usually the result of overexertion, stress and a poor diet.
Here’s a look at what you should be eating to combat fatigue and bolster your energy levels:
- Cheese and yoghurt rev up the metabolism and help build muscle; they are packed with calcium and phosphorus – two minerals which help muscles store energy.
- Dark chocolate contains polyphenols which raise the level of serotonin (a happiness boosting chemical) in the brain and effectively combat fatigue.
- Fish and lean meat contain nutrients that promote mental alertness and help maintain focus. Fish contains almost all the necessary vitamins and minerals and is also a good source of Omega-3 fats (good fats) which help regulate the metabolism.
- Fruits such as bananas are rich in potassium and carbohydrates which help raise energy levels and banish fatigue instantly. Citrus fruits are rich in Vitamin C which controls the body’s cortisol (a stress hormone) levels; their natural sugar content makes citrus fruits a good source of energy. Apples are also good sources of Vitamin C. Watermelonsare effective in restoring fatigue caused by loss of body fluids.
- Green tea is known to boost metabolism; catechins in green tea burn fat and this brew will effectively hydrate your body.
- Nuts are loaded with fibre and protein, and a handful of almonds, walnuts or peanuts can give a quick and long lasting energy boost.
- Oatmeal, bran cereals and whole grains (bread, cereals, crackers etc) are fibre rich; these complex carbs are a powerhouse of long lasting energy and are therefore ideal breakfast foods.
- Water is the best way to hydrate the body and banish fatigue.
— Dr Samia Khan
The writer is Director, Health Awareness Society.