Fatigue refers to the feeling of being exhausted and drained of energy. Generally, it means an abnormal state of being low in energy due to a lack of recovery after routine activities. Usually, avoiding overwork and getting enough rest can reduce fatigue.
To prevent fatigue, methods include regular exercise, quitting smoking, moderating alcohol intake, maintaining a proper weight, getting enough sleep, increasing rest time, and effectively managing stress. Additionally, foods rich in nutrients can help reduce fatigue.
In this regard, based on materials from the American health and medical media 'Medical News Today', we explored the reasons why fatigue persists and foods that are good for alleviating fatigue.
Why Are You Always Tired?
Dietary Issues=Are you overly reliant on caffeine or sugar? Such stimulating foods only make the body more tired. Obesity due to overeating is also a major cause of fatigue.
Diabetes=If you feel constantly sluggish, have blurred vision, and urinate frequently, consider getting a blood test to check for diabetes.
Anemia=One of the most common causes of chronic fatigue symptoms. Anemia can be easily determined through a simple blood test. Women, in particular, should be more cautious.
Deficiency of Important Nutrients=It may be due to a lack of nutrients such as potassium. This can also be easily checked with a blood test.
Thyroid Issues=Check your thyroid hormone levels.
Depression=If your appetite decreases and things that used to bring you joy no longer do, consider whether you might be experiencing depression.
Heart Disease=Chronic fatigue can be a warning sign of heart problems. This is especially likely in women.
Sleep Apnea=Ask someone you sleep with if you snore while sleeping. If you wake up feeling unrefreshed and have a headache, it may indicate that you are not getting quality sleep.
Foods Good to Eat When Fatigued
Almonds=Almonds contain nutrients such as fats, fiber, and protein. Protein and fats help maintain a feeling of fullness and increase energy levels. Almonds also contain vitamin E and magnesium.
Bananas=Bananas are a good source of potassium, fiber, and carbohydrates. The combination of carbohydrates and fiber serves as a source of sustained energy. According to research, cyclists who ate bananas during training showed the same performance as those who consumed sports drinks during time trials. The research team found that bananas are a good source of energy, especially before and during exercise.
Eggs=Eggs are rich in nutrients. One egg contains 7g of protein. Additionally, it contains 4% of the daily recommended intake of calcium and 6% of vitamin A. Eggs are also a source of fats. According to the National Institute on Aging, the fats in eggs provide energy and help the body absorb vitamins.
Oats=Oats are rich in fiber and complex carbohydrates. The body can easily break down refined carbohydrates to provide short-term energy boosts. Sugar is one example of refined carbohydrates. However, complex carbohydrates are harder for the body to break down. This is why complex carbohydrates become a longer-lasting energy source.
Green Leafy Vegetables=Green leafy vegetables like kale are rich in various vitamins, antioxidants, and iron. Red blood cells in the body contain iron. Iron is essential for transporting oxygen around the body for cells to use as energy.
For this reason, low iron levels can lead to a lack of energy. Kale is also rich in potassium and vitamin A. Spinach is another green leafy vegetable that is high in iron. Spinach also contains a lot of vitamin K and magnesium. Adding spinach and kale to a salad makes a fantastic combination.
<Frequently Asked Questions>
Q1. What is chronic fatigue?
A1. It refers to severe fatigue that does not recover with general rest and lasts for more than six months. If it interferes with daily life, work, or studies, it is considered chronic fatigue.
Q2. Is chronic fatigue different from chronic fatigue syndrome?
A2. △Chronic Fatigue: A broad concept describing symptoms (fatigue state) △Chronic Fatigue Syndrome: A disease that meets specific diagnostic criteria, lasting more than six months without improvement with rest, accompanied by symptom exacerbation after activity, sleep disturbances, cognitive decline, etc.
Q3. What are the main symptoms?
A3. △Persistent extreme fatigue △Not feeling refreshed after sleep △Decreased concentration and memory (brain fog) △Muscle pain, joint pain, headaches △Worsening symptoms after light activity △Dizziness, palpitations, depression, anxiety
