What to eat to help with fatigue

 

Eating a balanced diet, little and often, should help to prevent fatigue. 

  • Be vitamin B savvy, it converts food into energy, less vitamin B means less energy. Eat more: B12, found in dairy, chicken, turkey, eggs, sardines, tuna, cheese, cottage cheese, lamb, milk, and B6, found in spinach, peas, carrots
  • Essential fatty acids. Eat more: nuts, seeds, avocados, extra virgin and linseed oils, oily fish, such as mackerel, tuna and sardines
  • Try to add lean sources of protein. Eat more: poultry, lean meats and fish
  • Increase your intake of magnesium-rich foods. Eat more: cashews, almonds, spinach, avocados, brown rice 
  • Nitrate rich foods boost energy levels as they push oxygen around the body. Eat: beetroot, radishes, green beans and spinach. Beetroot is also a rich source of iron that can help improve your stamina. Try adding it to a breakfast smoothie.

Pass the macaroni cheese!
Eat more protein foods rich in tryptophan, one of the building blocks of serotonin, a chemical responsible for sustaining a proper sleep cycle. Found in: chicken, eggs, beans, nuts, seeds, salmon, turkey, pork, avocado, bananas, yogurt and cheese. Eat proteins with a healthy complex carbohydrate such as wholegrain bread, brown rice and pasta hence comfort foods such as macaroni cheese to get the tryptophan effect. We’re not seriously advocating this as a nightly ritual, but we’re just highlighting how tryptophan-rich foods work with carbs to create a feel good sensation. 

When to eat
Breakfast like a king (or queen!). Try to eat phytoestrogen-rich oats in muesli, and porridge or add them to a smoothie. This low GI food will prevent blood sugar dips that can cause low mood, fatigue and irritability. 

Eat smaller meals
The little and often rule applies here. You’ll avoid the blood sugar rollercoaster ride, which can add to your fatigue.

Take to the bottle - drink water to ward off fatigue
Keep a bottle of water handy. When your body is dehydrated it needs to work harder - the last thing you’re menopausal-fatigued self needs. Drink water an hour before bed to avoid any night sweats dehydrating your body and impacting on the quality of your sleep.

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