Some foods, like bananas, avocado, cinnamon, almonds, beets, broccoli, eggs, oats, cheese and peanuts, contain properties that boost energy, improve mood and combat fatigue. These foods promote relaxation at night for a good night’s sleep to replenish your energy for the next day.
You should opt for a light meal at dinner, with cooked, low-fat foods without pepper or other sauces. This can also promote restorative sleep at night, which is essential to fight fatigue.
Energy-boosting foods
Some foods that can give you more energy include:
- Passion fruit
- Avocado
- Banana
- Cherries
- Lettuce
- Cinnamon
- Lemon balm tea
- Honey
- Peanuts
- Eggs
- Pumpkin
- Almonds
- Spinach
- Oats
- Brewer’s yeast
- Cheese
- Cacao
- Cinnamon
- Broccoli
- Beets
Generally-speaking, these foods help to stimulate serotonin production. This neurotransmitter are associated with pleasure and wellbeing, promote relaxation and provide an energy boost to cells. This can ensure an increased willingness to complete activities of daily after a good night’s rest.
You should aim to eat 2 or 3 of these foods every day. You can try to include lettuce in a salad for lunch, banana with cinnamon as a snack, and cherry juice before going to bed. If you do not notice an improvement after one to two weeks of this diet, you should see a doctor for further assessment.
Other foods, like coffee, green tea and guarana also stimulate the central nervous system and can boost energy levels. However, they should be consumed before 5pm to prevent insomnia, as they can disrupt sleep at night.
Energy recipes
Some recipes can be prepared at home to fight fatigue, such as:
1. Açaí with banana
Eating a bowl of açaí can provide quick energy. It is also rich in iron, which boosts red blood cell production and treats anemia.
Ingredients
- 100 g açaí pulp
- 1 banana;
- 1/2 cup of water
How to prepare
Mix all ingredients in a blender for 3 minutes, and store in the fridge for a few minutes. When serving, you can add nuts or natural granola.
Although it is a healthy option that gives you more energy, this snack should be consumed in moderation, as it is high in calories.
2. Orange and papaya juice
This is another great recipe to combat fatigue as it contains a small dose of iron and vitamin C, which improve mood and revigorate your energy.
Ingredients
- 1 slice of melon
- 1 orange
- 1/2 papaya
How to prepare
Mix all ingredients in a blender and drink daily for one month to achieve results. If your fatigue persists after this time, you should see a doctor for bloodwork, like hemoglobin, iron and ferritin.
3. Orange and strawberry juice
This recipe is also rich in iron and vitamin C, which can be useful for the treatment of fatigue and anemia. It also releases bioflavonoids, which promote wellbeing.
Ingredients
- 3 oranges
- 1 cup of strawberries
- 1/2 cup of water
How to prepare
Mix all ingredients in a blender and drink. This juice can be consumed on a daily basis.
What causes excessive fatigue?
Excessive fatigue can occur for several reasons, like lack of sleep, heart problems, depression, anxiety, infections, anemia, nutritional abnormalities or overworking. Learn more about what causes excessive fatigue and how to treat it.
Excessive fatigue is also common in pregnancy, particularly in the first trimester. The body is going through many changes during this phase on a physical and hormonal level, leading to more energy burning and decreased sugar levels. To prevent excessive fatigue in pregnancy, nutrition, fluids and rest are advised.