Fueling Up To Fight Fatigue
- By Ashley Sobel, RD, CDN
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- 09 Apr, 2019
Nutrition can play a vital role in improving energy levels which can have positive effects on improving quality of life and speeding up recovery.
What we eat has a direct impact on how we feel. By eating the right foods we can optimize our energy, mood, and overall health and well-being. Continue reading to learn five Registered Dietitian-recommended tips for eating to fight fatigue.
1. Fill up on Fiber
Fiber is an integral part to a healthy diet and it is found in a wide variety of foods including fruits and vegetables, beans and legumes, and whole grains such as wheat, barley, oats, quinoa, and brown rice. Fiber helps to increase feelings of fullness which can help with maintaining a healthy weight. Fiber also helps to promote regular bowel movements, lower cholesterol, and regulate blood sugar levels, creating more sustained energy between meals and helps to prevent energy crashes. Fiber travels through our systems undigested, however it feeds some of the good bacteria in our intestines! Recent research connects healthy gut bacteria to our brain (also referred to as the gut-brain connection), which can has positive effects on our moods, happiness, and energy levels! The term "gut-feelings" may not be so arbitrary!
The recommended amount of fiber for seniors varies slightly for men and women. Men should aim for at least 30g fiber per day while women should aim for at least 21g fiber daily.
Fiber is an integral part to a healthy diet and it is found in a wide variety of foods including fruits and vegetables, beans and legumes, and whole grains such as wheat, barley, oats, quinoa, and brown rice. Fiber helps to increase feelings of fullness which can help with maintaining a healthy weight. Fiber also helps to promote regular bowel movements, lower cholesterol, and regulate blood sugar levels, creating more sustained energy between meals and helps to prevent energy crashes. Fiber travels through our systems undigested, however it feeds some of the good bacteria in our intestines! Recent research connects healthy gut bacteria to our brain (also referred to as the gut-brain connection), which can has positive effects on our moods, happiness, and energy levels! The term "gut-feelings" may not be so arbitrary!
The recommended amount of fiber for seniors varies slightly for men and women. Men should aim for at least 30g fiber per day while women should aim for at least 21g fiber daily.
2. Eat at Regular Times & Don't Skip Meals
Eating at least three meals a day plays an important role in maintaining energy, stabilizing blood sugar levels, maintaining a healthy weight, and ensuring we get adequate nutrients our bodies need. Our bodies are like a machine that require fuel to keep it functioning properly. It's best to give our bodies fuel at regular times each day. Skipping meals can leave us tired and fatigued, or cause us to overeat later on. Regular eating times can also help our metabolism to run properly.
Eating at least three meals a day plays an important role in maintaining energy, stabilizing blood sugar levels, maintaining a healthy weight, and ensuring we get adequate nutrients our bodies need. Our bodies are like a machine that require fuel to keep it functioning properly. It's best to give our bodies fuel at regular times each day. Skipping meals can leave us tired and fatigued, or cause us to overeat later on. Regular eating times can also help our metabolism to run properly.
3. Combine Carbohydrates with Protein
Carbohydrates and protein are each different categories of macronutrients that our bodies require to function. Carbohydrates, for example, are necessary for brain health. The breakdown of carbohydrates is glucose, which is the fuel that our brains need. Protein, for example, is needed for muscle repair, especially after exertion from physical activity. Combining both carbohydrates and protein together create a great team by helping with muscle recovery, providing energy, and keeping us full between meals. Try combining peanut butter with whole grain bread or yogurt with fruit for a great carbohydrate and protein combination!
Carbohydrates and protein are each different categories of macronutrients that our bodies require to function. Carbohydrates, for example, are necessary for brain health. The breakdown of carbohydrates is glucose, which is the fuel that our brains need. Protein, for example, is needed for muscle repair, especially after exertion from physical activity. Combining both carbohydrates and protein together create a great team by helping with muscle recovery, providing energy, and keeping us full between meals. Try combining peanut butter with whole grain bread or yogurt with fruit for a great carbohydrate and protein combination!
4. Eat Your Fruits and Vegetables!
Time and time again we are told to eat a diet rich in fruits in vegetables. Fruits and vegetables have a long list of benefits, including helping to fight off fatigue and speed up recovery! One reason fruits and vegetables are so beneficial is due to their antioxidant content. Antioxidants fight off free radicals which in turn helps to prevent disease and speed up recovery. Several fruits and vegetables are rich in vitamin C, such as oranges, lemons, bell peppers, broccoli, and sweet potatoes. Vitamin C helps the body to absorb iron, helping to deliver oxygen to the rest of the body. Many elderly individuals are more prone to developing anemia in which case they require more iron. Eating foods high in vitamin C may assist with improving iron absorption and therefore increase energy. It is recommended to consume at least 5 servings of fruits and vegetables every day.
Time and time again we are told to eat a diet rich in fruits in vegetables. Fruits and vegetables have a long list of benefits, including helping to fight off fatigue and speed up recovery! One reason fruits and vegetables are so beneficial is due to their antioxidant content. Antioxidants fight off free radicals which in turn helps to prevent disease and speed up recovery. Several fruits and vegetables are rich in vitamin C, such as oranges, lemons, bell peppers, broccoli, and sweet potatoes. Vitamin C helps the body to absorb iron, helping to deliver oxygen to the rest of the body. Many elderly individuals are more prone to developing anemia in which case they require more iron. Eating foods high in vitamin C may assist with improving iron absorption and therefore increase energy. It is recommended to consume at least 5 servings of fruits and vegetables every day.
5. Hydrate to Stay Healthy
Hydration is key for a healthy body. Being adequately hydrated can help rid of toxins, and can help the body to function optimally. Dehydration can be a reason for fatigue and exhaustion, abnormal lab values, and dry skin to name a few. Water is the best choice when reaching for a thirst-quenching beverage. Try to decrease sugary juices and sodas as the high sugar content is more likely to spike blood glucose and cause weight gain if consumed in excess. Flavoring water or seltzer with fresh fruit is a great way to make water more exciting. Try infusing plain seltzer or water with strawberries and mint for a delicious, healthy, and thirst quenching drink.
Hydration is key for a healthy body. Being adequately hydrated can help rid of toxins, and can help the body to function optimally. Dehydration can be a reason for fatigue and exhaustion, abnormal lab values, and dry skin to name a few. Water is the best choice when reaching for a thirst-quenching beverage. Try to decrease sugary juices and sodas as the high sugar content is more likely to spike blood glucose and cause weight gain if consumed in excess. Flavoring water or seltzer with fresh fruit is a great way to make water more exciting. Try infusing plain seltzer or water with strawberries and mint for a delicious, healthy, and thirst quenching drink.
A strong immune system starts with healthy food choices. During nutrition month we are highlighting different immune boosting super foods like ginger, lemon, and yogurt. This year we are featuring yogurt parfaits topped with fresh fruit as well as freshly pressed juice. Yogurt is a great immune booster due to its abundance of probiotics. Enjoying some fresh pressed juice made with immune enhancing ingredients is another way to make sure your body is ready to fight off harmful germs and free radicals. Fresh fruits and vegetables are packed with vitamins, minerals and antioxidants which aid immune system function. Healthy recipes like these ginger immunity shots and probiotic parfaits help build your immunity quickly and naturally
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Eating the rainbow involves eating fruits and vegetables of different colors every day.
