SUBSCRIBE
Wed, Jun 29, 2022
Health For Mzansi
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
Health For Mzansi
No Result
View All Result

Feeling tired? Try these foods to beat fatigue

by Andrea du Plessis
13th Oct 2021
in My Health
Reading Time: 7 mins read
A A
fatigue

Struggling with fatigue? Certain foods can boost your energy levels. Photo: Supplied/Health For Mzansi

Share on FacebookShare on TwitterShare on Whatsapp

Feeling tired has become very common in the hectic pace of the pressurized lives we lead. Time to dig around in your vegetable garden and shop for foods that will fight fatigue and boost and sustain your energy.

Fatigue is not an ailment or illness, it often is a symptom of an illness, or perhaps a result of lifestyle factors such as too little sleep or too much stress and can even result from too much or too little exercise.

“Can that be true?! Too little exercise can make me tired?” Definitely. A person that is unfit gets fatigued much faster during a stressful, busy day, compared to a person that is fit and strong. Sort of makes sense now, doesn’t it?

ADVERTISEMENT
fatigue
Eating the right foods can help boost your energy. Photo: Supplied/Health For Mzansi

Want to fight fatigue? First find out why you are tired. Diseases such as heart disease, cancer, diabetes and infections are known to cause fatigue. But what if you do not have any of these diseases? There may still be some medical reasons for fatigue that are easy to treat.

Did you know that fatigue is one of the factors that contribute most to poor quality of life, poor performance at work and is strongly linked with depression?

Is your blood pressure too low? Low blood pressure can make one feel lightheaded, or create a sensation of tiredness, without any actual low energy levels or fatigue.

ADVERTISEMENT

Why? Your circulatory system consists of a closed system of blood vessels, with the heart pumping blood around your body. Adequate pressure is needed for sufficient distribution of blood to the muscles and the brain. In cases of low blood pressure, insufficient oxygen reaches these parts of the body, causing a sensation of physical and mental fatigue.

Where can I have it tested? Normal blood pressure levels are 120/80 mmHg. Blood pressure can be tested at your nearest pharmacy, clinic or medical practice.

What next? If your blood pressure is low, typically no medication is required and there are not serious health threats.

READ MORE: What you should know before you go on a another crazy diet

ADVERTISEMENT

Try these recommendations to help normalise low blood pressure:

Water

Dehydration is known to cause fatigue as it contributes to low blood pressure and poor energy turnover. Make sure to drink 6-8 glasses of water per day (rooibos tea with no sugar can count as water). Increase your water intake on hot days or when you perspire a lot due to work or exercise.

fatigue
Drinking more water can make you feel more energetic. Photo: Supplied/Health For Mzansi

Electrolytes

Losing salts (electrolytes such as sodium and potassium) through sweating on hot days, or when you exercise, could further contribute to low blood pressure. Too much table salt can be harmful, so rather look out for natural sources of potassium: tomatoes, celery, dried guava roll, raisins, bananas and potatoes.

Caffeine

Caffeine increases blood pressure, which is why it should be taken with caution by people with high blood pressure.

Individuals with low blood pressure are likely to experience a spike in their perceived energy levels after a strong dose of caffeine from a strong cup of coffee or a caffeinated energy tonic.

A word of caution: what goes up, must come down. Caffeine is therefore not your new best friend!

Are you iron deficient?

Iron plays an important role in energy release, as it is the oxygen-carrier in your red blood cells. A deficiency of iron causes anaemia, which is known to cause fatigue. There are different types of anaemia, so it would be best to have a blood test to find out what the best treatment would be.

fatigue
Bananas are an excellent source of potassium, a vital mineral and electrolyte in the body that carries a small electrical charge. Photo: Supplied/Health For Mzansi

Where can I have my iron levels tested? Iron or haemoglobin levels can be tested at your GP practice, most advanced healthcare clinics and selected pharmacies with clinics. More thorough tests can be done at a pathology laboratory, by prescription from your medical doctor.

What next? Based on your results, your doctor will indicate if medication is needed, or whether a regular iron supplement would be sufficient. Dietary sources of iron include red meat, organ meats, pilchards, and vegetarian options include raisins, molasses syrup and dark green leafy vegetables such as spinach.

Are my antidepressants making me tired? Medication prescribed for the treatment of depression is known to reduce the levels of certain B-vitamins in your body. That is a problem, as the B-vitamins are important for the release of energy from the foods we eat, during our daily activities and especially during exercise.

If you are taking antidepressants, be sure to take a supplement with vitamin B complex daily. A normal multivitamin would be sufficient, or for optimal intake, a strong dose of vitamin B complex is ideal.

High energy foods

Foods that are high in energy, are high in carbohydrates, fats and/or proteins. Carbohydrate-rich foods contain sugars and starches that provide instant energy. The most popular examples are not always the healthiest ones: sweetened soft drinks, biscuits, sweets and bread. The problem with consuming these foods is that even though they give you a quick energy boost, the energy does not last long, making you feel tired and hungry a few hours later.

The best energy foods are those with:
  • complex carbohydrates: wholegrain bread, muesli, brown rice and wholegrain cereals,
  • healthy fats and oils: avocado, nuts, seeds, oily fish such as sardines, mackerel and pilchards,
  • protein: peanuts, sunflower seeds, eggs, meat, chicken, fish, lentils and beans.

Energy releasing foods

The B-vitamins and magnesium are important for energy conversion and energy release in the body. This basically involves the conversion of energy from the foods we eat, to muscle energy or brain power, when we need it most.

8 Vitamin B Food Sources
  1. Bovril
  2. Marmite
  3. Milk
  4. Red meat
  5. Eggs
  6. Wholegrain cereals
  7. Beans and lentils
  8. Sunflower seeds
8 Magnesium Food Sources
  1. Red meat
  2. Dark green leafy vegetables (spinach, swiss chard, rocket)
  3. Dark chocolate
  4. Pumpkin seeds
  5. Coconut
  6. Banana
  7. Avocado
  8. Yoghurt

Tips and ideas

fatigue
High levels of protein in sunflower seeds already help boost your energy levels. Photo: Supplied/Health For Mzansi

Don’t go to work “on an empty tank”. Your body needs good nutrition to sustain good energy levels during a busy day.

Snack meals for breakfast: If you don’t have time, or if you simply do not like eating breakfast, no stress! As long as you have some type of nutritious snack before 9:00, you’re good to go! Examples include: a slice of toast with peanut butter; a protein or muesli bar; an apple; a boiled egg; or what about a banana?

How low GI can you go? Low glycemic index (GI) carbohydrate foods keep energy levels sustained for longer. Low GI bread or cereals are ideal for long, busy days.

Get some sleep: Are you tired because you are not sleeping enough? Chamomile tea is a natural remedy that promotes peaceful sleep. It naturally contains sleep-promoting or mild sedative components which also help to reduce anxiety.

NOW ON FOOD FOR MZANSI: Brucellosis: Say no to unpasteurised milk

Tags: food medicinehealthhealthy lifestyleNutritionwellness
Share130Tweet81Send
Previous Post

‘Healthy, wealthy and wise’ is food gardener Gaye’s mantra

Next Post

Heartburn out of control? Time to read about GERD

Andrea du Plessis

Andrea du Plessis

Related Articles

My Health

Follow these steps on your journey to a healthy heart

by Noluthando Ngcakani
24th Jun 2022
0

Keeping your ticker healthy can be difficult given the stressful times we're living in. Tick these boxes as you march along to better heart health. You know the drill ... eat healthily,...

Read more
Ever heard of a Mediterranean diet? You should try it!

Can intermittent fasting be good for weight loss?

21st Jun 2022
When should you go to hospital for a headache?

When should you go to hospital for a headache?

17th Jun 2022
Young and depressed? Here’s why

Young and depressed? Here’s why

15th Jun 2022
Next Post
heartburn GERD

Heartburn out of control? Time to read about GERD

healthy snacks

Healthy vs. tasty: This is how your brain picks a snack

Functional eating is a powerful tool you can use to improve your relationship with food in the pandemic, says the Association for Dietetics in South Africa. Photo: Supplied/Health For Mzansi

Here’s how Covid-19 shaped Mzansi’s eating habits

Stories

Finding a happy medium: Divorce vs co-parenting
Loyiso taps into liquid gold of extra virgin olive oil
Youth transform dumping site into thriving food garden
Winter: An ideal time to plant root veggies, take stock
Early pregnancy care essential for moms-to-be
Meet Mzansi’s Keto Queen, Sharney Blackway
Heart health: Keep your diet lean, clean and green
Yummy Meatless Wellington
No Result
View All Result

Categories

  • Choices (40)
  • Conversations (74)
  • Featured (1)
  • Grow It (52)
  • My Health (103)
  • Podcast (43)
  • Recipes (56)
  • Remedies (5)
  • Trending (274)

Recent

Olive vs vegetable oil: Soak up the best of both worlds

Olive vs vegetable oil: Soak up the best of both worlds

29th Jun 2022
When is a disease deemed a global emergency?

When is a disease deemed a global emergency?

29th Jun 2022
Boost your iron levels with Mangale’s pap and spinach

Boost your iron levels with Mangale’s pap and spinach

28th Jun 2022
Health For Mzansi

Contact us
Office: +27 21 879 1824

Marketing: +27 71 147 0388
News: hello@healthformzansi.co.za
Advertising: sales@foodformzansi.co.za

Privacy Policy
Cookie Policy

cropped-Untitled-design-28.jpg

Heart health: Keep your diet lean, clean and green

cropped-H4M-Fetch-Shirts.jpg

Fetch Your Body Mzansi!

cropped-poster-2022-06-06T090553.304.jpg

Youth transform dumping site into thriving food garden

Olive vs vegetable oil: Soak up the best of both worlds

When is a disease deemed a global emergency?

Boost your iron levels with Mangale’s pap and spinach

Monkeypox: Disease experts give the true facts

Tavern tragedy: Teen issues under the microscope

Dancing can help your brain, so get your groove on!

No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices

© 2021 Health For Mzansi | Farmers For Change Pty (Ltd)

By continuing the use of our Website, you are explicitly and actively consenting to our processing of your personal information as per our Privacy Policy.
Cookie SettingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT
Go to mobile version
Finding a happy medium: Divorce vs co-parenting Loyiso taps into liquid gold of extra virgin olive oil Youth transform dumping site into thriving food garden Winter: An ideal time to plant root veggies, take stock Early pregnancy care essential for moms-to-be Meet Mzansi’s Keto Queen, Sharney Blackway Heart health: Keep your diet lean, clean and green Yummy Meatless Wellington