Healing Kitchen

Taking steps to prevent fatigue will probably lengthen your life. One essential step is to eat a well-balanced, healthful diet every day.

First and foremost, begin your day with a healthful breakfast. Starting off without an available source of fuel will ultimately cause chronic tiredness. Interestingly, one common trait in a survey of people who lived to age 100 is that they all ate breakfast!

Enjoy fewer and smaller meals throughout the day, instead of having a large dinner, which can disrupt sleep patterns. High-fat foods, alcohol, and caffeine also upset sleep; a dose of caffeine can throw off your sleep pattern for up to 10 hours.

For energy, don't turn to sweets for a boost. Instead, stick with complex carbohydrates and proteins. Amino acids, the building blocks of protein, are vital to the maintenance and repair of every organ system in the body. A nutritionally unsound diet, as well as many chronic diseases, can cause low blood levels of amino acids, with fatigue as the predominant symptom.

Fatigue-fighting nutrients include the B vitamins, magnesium, and vitamin C because they strengthen the immune system and offer additional benefits.

The essential fatty acids supplied by flaxseed oil are an immune booster; they also strengthen the components of cells and help to fight fatigue.

What You Should Eat & Why

complex carbohydrates
In addition to supplying essential nutrients, complex carbohydrates supply important energy-boosting nutrients, such as B vitamins. In addition, complex carbs supply glucose, the ultimate body fuel.
Leading Food Sources of complex carbohydrates: Broccoli, Rice, brown, Potatoes, Pasta, wheat, Squash, winter, Blackberries

flaxseed oil
Flaxseed oil is an excellent source of essential fatty acids. Some researchers believe that 80% of our population is deficient in these vital substances (there's a reason they're called "essential"), which are needed for structure and function throughout the entire body. The predominant symptom of fatty acid deficiency is, of course, fatigue.
Leading Food Sources of flaxseed oil: Oil, flaxseed

Magnesium shortages might be more common causes of fatigue than traditionally thought, particularly when no specific cause of fatigue is found. This important mineral is vital in the manufacture of ATP (adenosine triphospate), the energy source inside each cell of the body.
Leading Food Sources of magnesium: Spinach, Almonds, Quinoa, Avocados, Buckwheat, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Amaranth, Barley

vitamin B12
Fatigue has been associated with a deficiency of vitamin B12.
Leading Food Sources of vitamin B12: Beef, Lamb, Yogurt, Clams, Trout, Crab, Oysters, Tuna

vitamin C
Fatigue may resolve with increased vitamin C intake. This vitamin promotes efficient immune system function. It also supports the body's adrenal glands, which are so critical to the output of stress hormones; ultimately, the fatigue so many people struggle with can be traced to stress.
Leading Food Sources of vitamin C: Cabbage, red, Kiwi fruit, Tangerines & other mandarins, Oranges, Peppers, bell, red, Strawberries, Potatoes

Date Published: 05/03/2005
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