Enlist the following foods in your battle against fatigue:
Oatmeal. Whole grains like oatmeal contain complex carbohydrates which take longer to digest and to be released into the bloodstream, keeping blood sugar levels stable and providing a steady source of energy. Simple carbs, like those in sugar and processed foods, are digested quickly and deliver a fast upsurge in energy — but also cause a fast nose-dive, leaving you feeling tired and depleted. Oatmeal is a great choice for breakfast. Its complex carbohydrates provide a steady source of energy throughout the day, and its high fiber content helps you feel full longer. By helping you avoid overeating, you'll avoid weight gain, which adds to fatigue.
Yogurt. Yogurt is processed quickly by the body, providing a quick source of energy, but due to its beneficial ratio of carbohydrates to protein, the energy boost is long-lasting. If you are one of the more than 1 million people in the United States who suffers from chronic fatigue syndrome (CTF), part of the cause may be an imbalance of microorganisms in the gut. Swedish researchers found that eating yogurt rich in probiotics twice a day for four weeks improved symptoms of fatigue in CFS patients.
Nuts. Nuts, as well as seeds, contain high-quality protein which keeps energy levels high. They also contain high levels of heart-healthy — and energy-boosting — omega-3 fatty acids. Belgian scientists found that patients with chronic fatigue syndrome had low levels of omega-3 fatty acids, and the patients with the severest symptoms had the lowest levels. Foods rich in omega-3 oils are also slower to digest, allowing you to feel full longer and to reduce the urge to snack between meals. In addition, almonds, cashews, and hazelnuts have generous amounts of magnesium which combats muscle fatigue. Researchers at the U.S. Agricultural Research Service found that when the intake of magnesium was restricted in women for four months, they required more oxygen when exercising and tired more easily.
Chocolate. The U.K.'s Hull York Medical School gave patients with severe chronic fatigue syndrome 1.5 ounces of either dark chocolate or white chocolate dyed brown every day for two months. Patients who ate dark chocolate reported their fatigue symptoms dropped significantly. Researchers believe the polyphenols in dark chocolate raise the levels of neurotransmitters like mood-boosting serotonin in the brain, reducing feelings of fatigue.
Tea. Tea contains fatigue-fighting caffeine as well as an amino acid called L-theanine, and a study found that caffeine (150 mg) and L-theanine (250 mg) fought mental fatigue better than caffeine alone. The combo also improved alertness, memory, and reaction time.
Water. Yes, water! Often fatigue is an indication you're dehydrated. If you feel thirsty, you're already dehydrated! Drink six to eight glasses of water daily, and even more if you exercise.(Newmax Health,2013)