Four Foods to Help Combat Tiredness and Fatigue

There are some foods that can help you combat feelings of fatigue. In this article, we talk about four of them
Four Foods to Help Combat Tiredness and Fatigue

Last update: 12 November, 2021

There are a number of foods that can help combat feelings of tiredness and exhaustion. This is due to the concentration of nutrients inside them. Some even have ergogenic substances capable of providing a boost when you need it most. For this reason, it’s a good idea to include them in your diet.

However, to enjoy a good state of vitality you also need to adopt healthy lifestyle habits. For example, maintaining an adequate weight is essential. That’s because obesity causes inflammation in the body that can condition the development of certain physiological processes. In addition, you should ensure you always get enough sleep.

In this article, we’re going to show you the best foods to include in your diet in order to combat tiredness and fatigue.

1. Avocado

Along with oily fish, avocado is one of the best sources of omega-3 fatty acids. These lipids have an anti-inflammatory effect on your body which increases the efficiency in the functioning of your organs. A study published in International Immunology confirms this fact.

In addition, these fats have the power to help prevent muscle catabolism. This is key in the maintenance of good health. Because, if your lean tissue is reduced, your strength will decrease, which translates to an increased risk of death from any kind of cause.

2. Coffee

When talking about avoiding fatigue, coffee is probably one of the first foodstuffs you think about. It has many benefits on the body, but we’re going to focus on the action of caffeine. This alkaloid is considered an ergogenic substance, since it increases sports performance and prevents the onset of fatigue.

Caffeine doesn’t only have a positive effect on muscle function, but it also activates your brain, preventing mental fatigue. In fact, according to a study published in the journal, Neuroscience and Biobehavioral Reviews, a moderate dose of caffeine improves productivity results. However, it’s advisable not to exceed 200 mg in a single dose.

Woman drinking coffee

3. Rice

To avoid tiredness and fatigue it’s essential to guarantee a supply of quality carbohydrates in your diet, especially if you exercise frequently. In this respect, there’s nothing better than rice. It contains complex sugars that help keep your blood glucose levels stable and fill your glycogen stores.

Rice is a far more beneficial option than pasta. This is because pasta is made from excessively refined flour. In fact, its regular consumption can have a significant impact on your blood glucose levels, which condition the functioning of your pancreas.

4. Chocolate

Chocolate is a high-quality source of antioxidants . These compounds help neutralize the formation of free radicals and their subsequent accumulation in your body’s tissues. They’re also decisive for the modulation of some inflammatory processes. As a matter of fact, they can even fight tiredness and fatigue.

However, not all kinds of chocolate are beneficial. You should always choose those that have a high cocoa content. Indeed, it’s this plant-based substance that’s the really valuable element.

Processed varieties of chocolate are characterized by the use of sugar as the main ingredient. Therefore, you should ensure you read the nutritional labels in order to choose the right one.

Woman eating chocolate

Supplement your diet with other healthy habits

As you can see, there are a number of foods that help combat tiredness and fatigue when introduced in the context of a balanced and varied diet. In addition, it’s essential to avoid a deficit of essential micronutrients, as this could weigh down the functioning of your body. For example, a lack of iron causes anemia, a condition that involves an inefficient supply of oxygen to the tissues, generating fatigue.

However, although your diet is extremely important, there are other helpful actions you can adopt as well. Strength exercise is one of the most beneficial. That’s because keeping your muscles active can significantly increase your body’s energy levels. It’s also one of the best activities to prevent premature aging.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Ishihara, T., Yoshida, M., & Arita, M. (2019). Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis. International immunology31(9), 559–567.
  • McLellan, T. M., Caldwell, J. A., & Lieberman, H. R. (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience and biobehavioral reviews71, 294–312.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.