If you want to be healthy and vibrant, you should know which foods to eat.
Gloria Kirungi, a nutritionist in Kampala, says fatigue can be caused by lack of energy due to consumption of foods high in sugar and fat, mineral deficiency such as anemia, lack of sleep, certain medication, stress, illness and dehydration, among others.
Foods to eat when fatigued
In case you feel overworked and lack energy, Kirungi advises you to eat whole grains which are rich in B vitamins. These have been shown to boost energy. Good sources of whole grains include whole-wheat bread, oatmeal, and brown rice and pastas.
More to that, a person should consume foods that are rich in fiber to slow digestion and provide a steady stream of energy throughout the day.
In addition to whole grains, excellent sources of fiber include berries, various greens, cauliflower, beans, and broccoli.
Kirungi advises that a person should eat foods rich in proteins and iron such as lean red meat, raisins, whole grains, nuts, seeds, prunes and prune juice, peas, beans, and spinach.
In addition to that, foods rich in magnesium such as Whole grains, nuts, pumpkin seeds, Swiss chard, spinach, salmon, black beans and navy beans are also recommended if you want to have energy throughout the day.
Sometimes people feel tired and worn out because they have not taken adequate water.
Dr Godfrey Mwebe of The AIDS Support Organisation (TASO), Entebbe recommends drinking six to eight glasses of water through the day to reduces the risk of becoming dehydrated.
On the other hand, Kirungi advises those who participate in either indoor or outdoor activities to drink at least eight glasses of water per day. This is because since those who exercise can easily become dehydrated due to loss of fluids through sweating.
Although diet plays an important role in boosting energy levels, Kirungi says getting enough rest, reducing stress, engaging in enjoyable activities and exercise all play a role in preventing fatigue as well.
Foods to avoid
In case you want to remain energetic and robust, Kirungi advises you avoid foods such as white bread, white pasta, white potatoes and rice, which are rated high on the glycemic index.
“When these types of food are eaten in abundance and often,” she explains.
“They tend to elicit a state of hypoglycemia (low blood sugar). “Some of the symptoms of hypoglycemia include fatigue, moodiness and mental fogginess.”
Selecting lower glycemic index grains such as whole grains that have not been refined and brown rice, Kirungi says they will help to keep your energy up and weight down.