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By: Erik Strand
Summary: Though
fatigue is poorly
understood, food researchers
know that a better diet can
keep us energized throughout
the day. Learn about the
foods that help keep you
feeling at your peak.
Everyone from time to time
experiences fatigue; for
some it is an almost daily
struggle. It can be a
serious drag on your mood.
Broadly speaking, fatigue is
simply mental or physical
exhaustion. In many ways it
is a normal phenomenon, a
process that slows the body
down at the end of the day
and prepares us for sleep,
or protects overworked
muscles from possible
injury. Too often however,
fatigue is a negative force
in our lives: at best an
inconvenience, at worst
completely debilitating.
Though fatigue is poorly
understood, some simple
dietary changes can help us
keep fatigue from getting us
down.
Drink plenty of water. We've
all been told a thousand
times, but a lot of us still
don't get enough. Mild
dehydration is a common and
often overlooked cause of
fatigue. Dehydration can
reduce blood flow to organs,
slowing down your brain --
and you along with it. Drink
about 8 glasses of water a
day, and don't wait until
you're thirsty.
Eat breakfast. The brain is
fuel-hungry, using up to 30%
of calories. A good
breakfast refills our energy
stores, keeping lethargy at
bay during the morning
hours. This is especially
true for children, who have
a higher metabolism and
smaller energy reserves.
Include carbohydrates at
breakfast -- a whole grain
muffin with peanut butter, a
piece of fruit and a glass
of skim milk.
Eat protein and carbs in
combination, especially at
lunch. It's not your
imagination: that drowsy,
dopey feeling you get around
4pm is part of your brain's
natural daily rhythms. Dr.
Judith Wurtman, a pioneering
food researcher at MIT,
recommends eating
carbohydrates and protein in
tandem at lunchtime to fight
the afternoon doldrums.
Protein contains the amino
acid tryptophan, precursor
of serotonin, a
neurotransmitter that
promotes a calm, relaxed
feeling, which helps to
fight emotional fatigue.
Eaten with protein,
carbohydrates may boost the
brain's intake of tryptophan.
Protein-rich foods also
contain tyrosine, a
precursor to
neurotransmitters dopamine
and norepinephrine,
promoters of alertness,
attention, and motivation.
"There's one group of people
who are especially
susceptible to afternoon
fatigue," says Wurtman.
"They're called 'women.'"
Women often choose skimpy
salads for lunch, leaving
them at a loss for the
nutrients they need. Opt
instead for lean protein and
unrefined carbohydrates to
elevate energy and mood.
Use caffeine judiciously.
Caffeinated beverages fight
fatigue. Caffeine not only
makes you feel more
energized, it also increases
alertness, reaction speed
and ability to think clearly
for up to three hours.
Harris Lieberman, Ph.D.,
research psychologist for
the U.S. Army, reports that
even if you're already
rested, a single can of cola
can improve vigilance -- the
ability to pay attention to
a boring task. But 5 or 6
cups of coffee a day can
make you irritable and
jittery, actually decreasing
performance on some tasks;
caffeine late in the day can
cause insomnia. If
caffeine's your thing, try
one cup in the morning and a
Diet Coke with lunch.
Get enough calories, but
avoid big meals. While
overeating is a serious
problem for many folks (and
can itself lead to fatigue),
if you're an intensely
active person or you're on a
stringent diet, you may not
be getting enough calories.
Needs vary: take care to
consume enough calories for
your gender, body type and
activity level.
High-intensity exercisers
need to get enough protein.
Don't, however, take all
your calories in one or two
daily feasts. Instead, eat
five or six smaller meals. A
full stomach draws blood to
the belly and away from the
brain, leaving you listless
and dull. Smaller meals also
help to keep insulin levels
constant, avoiding
fluctuations of energy and
mood.
Eat iron-rich foods. Iron
enables blood to carry
oxygen to the organs of the
body. Deprived of adequate
oxygen, the brain cannot
function optimally, leading
to lack of mental acuity and
feelings of fatigue. Iron
intake is not in general a
problem for men, but many
women have mild iron
deficiency. If you suspect
you're not getting enough
iron, boost your intake with
foods like lean red meat,
liver, spinach, and
apricots.
Article courtesy:
www.psychologytoday.com
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