Say Good-Bye to Fatigue with these 6 Superfoods

Anam
May 5
5 min read

Reducing signs of fatigue with 6 natural superfoods

Hand holding a bowl of acai smoothie topped with mango slices, blueberries, chia seeds, coconut flakes, and granola.

“The greatest wealth is health"

Virgil

Lately, during my coaching sessions, I have heard many complaints about feeling burned out or fatigued, both physically and mentally. These symptoms are common among working professionals, both men and women, as a higher percentage of working professionals don’t have the luxury of time or discipline to manage proper nutrition, sleep patterns, and exercise routines.

A simple way to think about this is to consider these three things as fuel for your body. What you consume nutritionally, how much you sleep, and how often you exercise reflect on your longevity, strength, and overall wellness.

The positive news is that there are a lot of natural resources available to you to fight fatigue and replenish your body. In today’s article, we will be exploring a few superfoods that are easily accessible to all. Including them in your diet can help you recover from lethargicness and constant fatigue symptoms, as well as improve your gut health.

But before we get to that part, let's understand what processed food, which is the opposite of natural food, does to our body, and why it is an absolute energy drainer. Of course, when we don't have the time to cook, we often turn to quick fixes like ordering a cheeseburger and fries or picking up something from the nearby deli to satisfy our hunger. I agree that it’s convenient, but all the additives, preservatives, high levels of sodium and trans fats slow you down and make you gain weight. Furthermore, processed foods such as pizza, cookies, milk bread, and cakes contain a high content of refined sugar, often in the form of high-fructose corn syrup. Excess sugar sends too much glucose to the brain, and too much glucose can cause inflammation in the brain, as well as fatigue and depression. Reduce your intake of highly processed foods such as canned food, pre-cooked meals from the stores, and deli meat, and replace them with natural and home-cooked foods.

Berries

Small basket filled with bright red currants, with a few currant clusters scattered on a light blue surface.

High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients. You can add them to your breakfast routine by having oats, pancakes, or a serving with whatever you are having for breakfast. You can also freeze them for later use in smoothies and shakes.

Berries are rich in potassium, magnesium, vitamins C and K, fiber, and prebiotics that help promote a healthy gut. Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory.

The high content of antioxidants helps to keep free radicals under control. Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress.

Whole grains and complex carbs

Close-up of seasoned roasted sweet potato chunks sprinkled with herbs on a sheet of white parchment paper.

In order for your body to absorb the simple sugars included in carbohydrates, it breaks them down. The pancreas secretes insulin in response to an increase in blood sugar levels. The hormone insulin transports sugar from the blood into cells for energy utilization. Sweetened beverages and sweets with a lot of added sugars are examples of simple sugars that the body metabolizes and absorbs quickly.

On the other hand, complex carbs like oats, sweet potatoes, beans, legumes, chickpeas, and whole-grain bread take longer to digest and absorb, so they keep you full for longer. These complex carbs keep you going for a while, providing steady energy.

Selecting healthy carbohydrates may necessitate some trial and error. You can start fueling your body and protecting it from long-term complications with a little bit of knowledge and a sharp eye for nutrition labels.

Nuts and seeds

Assortment of wooden bowls containing peanuts, raisins, cranberries, almonds, and granola, arranged on a white surface.

Nuts and seeds, such as almonds, walnuts, chia seeds, flax seeds, and pistachios, are excellent snack options if you're feeling hungry in between meals. Other options include pumpkin seeds, hazelnuts, pecans, sunflower seeds, or Brazilian nuts. Consuming any of these foods can help you stay alert and combat exhaustion.

Nuts and seeds are a fantastic source of plant-based protein; adding a moderate amount to your diet can also improve your cardiovascular health. Reduce heart disease-related inflammation. Decrease the risk of blood clots, which can lead to heart attacks and strokes.

Bananas

Bananas are an excellent natural source of energy since they are rich in potassium, fiber, vitamins, and just the right amount of carbs. On top of that, you can't match the price of bananas—often less than a dollar per fruit—for all the extra energy they provide.

According to research comparing the effects of carbohydrate sports drinks and bananas on endurance cyclists, the banana gave riders as much energy as the drink.

Bananas are a delightful addition to your breakfast or snack during meals. Because of their natural sugar content, they provide instant and sustained energy.

Oats

Bowl of creamy oatmeal topped with fresh blueberries and chopped almonds, set against a bright background.

Oats are excellent for breakfast since they are full of carbs. Another reason oats increase energy levels is because they include a lot of B vitamins. Oats prevent energy crashes because their high fiber content makes you feel full for longer.

Oats and oatmeal have well-documented health advantages. Loss of excess fat, improved glucose tolerance, and a lowered danger of cardiovascular disease are all benefits.

The polyphenols and antioxidants found in whole oats are beneficial for your health. One important class of antioxidants found nearly exclusively in oats is known as avenanthramides.

Avenanthramides have the potential to alleviate oxidative stress by enhancing nitric oxide gas synthesis. Improved blood flow could be the result of this gas molecule's ability to dilate, or open, blood vessels. Also, avenanthramides (a reliable source) can reduce inflammation and irritation.

Fish and lean protein

Grilled salmon fillet served on a bed of sautéed spinach with lemon wedges on a white plate.

Consuming fatty red meats increases your dietary saturated fat intake. You can get the same high-quality protein from leaner cuts of meat, such as fish, turkey, and chicken, but with less saturated fat. You may add beneficial, heart-healthy fats by eating fish that are high in omega-3 fatty acids, such as tuna and salmon.

Fish and lean protein, in general, are a great way to get the protein and B vitamins your body needs without adding a lot of extra fat or calories to your diet. Oily, cold-water fish are typically richer in omega-3 fatty acids. This includes tuna, salmon, sardines, and sardines.

Making small adjustments to your diet can reduce your fatigue and improve your health to a wonderful degree. Furthermore, you may consider that proper sleep and exercise can also increase your energy levels and overall wellness to a greater degree. While it may take you a while and a few trials and errors to find the perfect balance, once you are there, the reward is tremendously fulfilling.

If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.