Do you frequently feel exhausted before the day is over? Are you too tired to commit to a daily exercise routine? Do you rarely get to enjoy a good night’s sleep or still feel worn out after an eight-hour rest?

If your answer is in the affirmative to at least two of these questions, then you could possibly be suffering from chronic fatigue.

Studies show that around 95 per cent of men and women of all ages suffer from energy deficit. Fatigue is the feeling of being tired, exhausted or in need of a rest because of lack of energy or strength. Fatigue can be fuelled by various factors and may result from working too hard, poor sleep, worry, boredom or lack of exercise. It’s a symptom that may be caused by illness, medicine, or medical treatment such as chemotherapy as well as anxiety or depression.

Fatigue may also be the result of a poor diet and lack of exercise. You would think that exercise is the last thing you need when your energy levels are running low. However, getting the blood pumping with a 30-minute walk can put a spring in your step. Regular exercise can decrease fatigue and improve our sleeping patterns.

Diet also plays an important role in fighting fatigue. Making sure that you get a good and healthy breakfast and sticking to a diet of fruits, vegetables, nuts, seeds, whole grains, lean protein, and plenty of water can give us much more energy. You should also avoid fried, high-fat, highly processed and sugar-laden foods as these can drain energy levels and give you sugar highs and lows that result in fatigue.

Mother nature has given us foods that boost our energy levels. All fresh fruits and vegetables are a good source of nutrients which our body converts into energy. They also contain magnesium and phosphorous in abundance, which are essential for metabolising carbohydrates into energy. Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. A compromised digestive system also has significant impact on body energy reserves as it leaves the body in a severe state of lethargy.

Eggs are naturally rich in B-vitamins, which are responsible for converting food into energy. They also contain Vitamin D, which helps you maintain strong bones and are one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most.

High-fibre wholegrain cereals slow the release of glucose into the bloodstream

Soybeans are high in energising nutrients, particularly B-vitamins, copper and phosphorous. B-complex vitamins work to break down carbohydrates which we then convert into glucose for fuel. At the same time they help transport oxygen through the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing it into cells, so it’s available for use by the body. Also, by virtue of being dense in proteins and complex carbohydrates, they do not spike blood sugar and thus deliver long-lasting energy.

High-fibre wholegrain cereals slow the release of glucose into the bloodstream, which ultimately translates into more consistent energy levels throughout the day. Sudden increase of glucose in the blood, which occurs after eating refined carbohydrates, causes spikes in blood sugar and excess insulin production from the pancreas. Insulin is responsible for getting the glucose out of the blood and into cells. When glucose levels get high too quickly so do insulin levels.

Nuts and dried fruit offer the ideal combination of healthy fats, fibre and protein. While refined carbohydrates that are void of fibre quickly break down into glucose for short bursts of energy, fibre helps slow down glucose release, which means that there is always a steady supply. A handful of dry roasted pumpkin seeds can give us a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber and keep you feeling full and energised longer.

Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids that it’s considered to be a complete source of protein. It’s high in lysine, methionine and cysteine, which are ideal for post-workout meals to help build muscle. Quinoa is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels.

Protein also slows down the metabolism of carbohydrates and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils provide long-lasting energy particularly for longer runs or swims. Since carbohydrates are the first macronutrient to get used during activity, they can become easily depleted, at which point the body relies on energy from fat.

One of the most important determinants of your energy levels is hydration. Water is responsible for transporting all nutrients in the blood that we use for energy. It also gets rid of waste build-up that leads to fatigue. Without enough water, we cannot metabolise the food we eat into fuel and ultimately cease to function properly.

Natural boosters

Breakfast energy bar

You need
230gr rolled oats
115gr dried fruits
1 small banana
½ tub natural yogurt

Method
Mash the banana and mix it with the yogurt. Add all the other ingredients. Roll into a bar shape on a waxed paper and freeze until solidified.

Super energy smoothie

You need
230gr pineapple, diced
230gr watermelon, diced
115gr cooked spinach, cooled
1 cup water
2 apples, diced

Method
Blend all the ingredients together in a juicer.

Energy boosting salad

You need
230gr quinoa, boiled
115gr soybeans, cooked
2tbsp pumpkin seeds, baked
2tbsp almonds, roasted and blanched
1 hardboiled egg, sliced

Method
Mix all the ingredients together and serve on a bed of crispy fresh vegetables.

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