8 ways you can eat to fight fatigue

Tired of being tired? Healthy foods can help. Here's how you can fight fatigue through good nutrition.

By Dr. Joey Shulman

Fight fatigue: Protein and proper hydration

Are you tired of being tired? Instead of succumbing to a daily 3 p.m. slump, there are certain foods that can help you fight fatigue and keep your energy levels consistently high throughout the day. To feel an extra pep in your step...read on!

Avoid the white
Foods such as white bread, white pasta, white potatoes and rice are rated high on the glycemic index. When these types of food are eaten in abundance and often, they tend to elicit a state of hypoglycemia (low blood sugar). Symptoms of hypoglycemia include fatigue, moodiness and mental fogginess. Selecting lower glycemic index grains such as whole grains that have not been refined (e.g., kamut, spelt or 100 per cent whole wheat), sweet potatoes and brown rice will help to keep your energy up and weight down. As a general rule, check the nutrition facts label -- a good bread will contain 2 to 3 grams of fibre per slice.

Drink green
Not only is green tea loaded with antioxidants and a terrific addition to any weight-loss program, it also contains natural caffeine that fights fatigue, as it mimics the same feelings you get from coffee. Looking to quit or decrease your morning java? Turn to some delicious green tea to avoid coffee withdrawals and keep energy up.

Protein it up
Eating the right amount of protein helps to balance blood sugar, which in turn avoids energy fluctuations. Optimal sources of protein are those that are lower in saturated fat, such as low-fat dairy products (yogurt, cottage cheese, low-fat cheese), chicken, fish, turkey, soy and egg whites. On average, men need approximately 5 to 7 ounces of protein per meal while women need approximately 4 to 6 ounces of protein per meal. For an approximate measurement technique, the palm of your hand (without fingers or thumb) is equivalent to 3 ounces of protein.

Water yourself down You're not tired...you're thirsty! Many symptoms that occur in the body, such as fatigue, are an indication of dehydration, not illness. In order to fight fatigue, make sure you are hydrating yourself daily with 6 to 8 glasses of fresh, clean water, herbal tea or watered down 100 per cent fruit juice.

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