There are many ways you can improve your energy levels and get rid of that feeling of tiredness once and for all. Yoga or meditation will help you to relax so you’re able to sleep well, keep a reasonable work and social schedule, eliminating stressors in your life, and avoiding drugs and alcohol. And another important tip in reducing fatigue is to eat a healthy, well-balanced diet and to stay hydrated by drinking lots of water daily.
The goal of gene-friendly food is to prevent cognitive problems from occurring, as one gets older. Eating a healthy diet that is rich in fruits, vegetables, nuts, seeds, whole grains, and fish is good for preventing cognitive disease. Studies show that nutrition plays a vital role in neurodegenerative disease prevention. Nutrients such as omega-3 fatty acids and curcumin found in the curry spice turmeric are some examples of food that target specific steps in Alzheimer’s disease progression such as amyloid and tau, inflammation, and free radical damage. Here are some healthful tips that can help prevent
- Breakfast is a Great Start: Starting your day with a balanced breakfast will help you ease right on through your day. Skip the sugar-laden cereal and opt instead for a bowl of steel-cut oatmeal because it contains lots of fiber, which will keep you feeling full. The sugar in oats isn’t quickly processed. And that good because processed carbohydrates are digested rapidly in your stomach and the sugar contents are released into your bloodstream at a fast pace, which would raise your blood sugar levels. Oatmeal helps you sustain good energy because you’re not eating foods that promote the crash-and-burn feeling after eating let’s say a processed sugary cereal first thing in the morning. Had your fill of steel-cut oats this week then yogurt is a healthy breakfast option as well. Yogurt contains loads of probiotics, and it’s a good source of protein, especially Greek yogurt because it contains more protein than the regular kind. Proteins take longer to get broken down in the stomach, eating yogurt not only provides you with a steady source of energy, but it is also beneficial for your gut’s microenvironment. There are millions of bacteria in your gut. And probiotics help to keep things balanced so bad bacteria doesn’t overgrow. One study even reported that probiotic supplementation improves CFS symptoms by increasing tryptophan levels in the brain. The amino acid is a precursor to serotonin, which triggers a calming state in the body.
- Leafy Greens Are Fatigue-Fighting Machines: To combat fatigue add a leafy green like spinach to your meals a couple of times during the week. This green-leafy vegetable contains loads of iron, which helps red blood cells move oxygen to the remaining cells in your body. Eat iron-dense foods such as spinach and collard to punch up your intake of iron. Because when your iron levels are low you’ll experience poor energy, weakness, and fatigue. The added plus is that leafy greens like spinach are very low in calories so you can eat them several times in the week.
- Good-For-Nutting: By adding a variety of nuts and seeds to your diet you’ll get a combination of energy sources packed with protein, minerals, B-vitamins, and tryptophan. Eat a healthy serving of cashews, almonds, pumpkin seeds, and walnuts to fight fatigue. A major fighting nutrient contained in foods like nuts and seeds are omega-3 fats. Omega-3s like protein remain in the stomach for longer periods of time, and it even outlasts protein breakdown. So, the slow breakdown of fats allows a long, steady production of energy that lasts awhile.
- Spill the Beans: Another great way to offset the yo-yo effect of energy highs and lows when you consume foods that are processed, high-calorie meals is by incorporating beans in your diet. Beans contain loads of fiber and protein for that feeling of fullness. Soybeans contain tryptophan to help improve energy. Because beans, like red meat, are rich in protein and iron you can substitute beans for red meat—it’s healthier, energy boosting. Beans make a terrific replacement for red meat, another rich source of protein and iron, but beans are lower in calories and are nearly fat-free. In addition, beans place a lesser burden on the digestive system than red meat, requiring less energy to be assimilated into the body. In other words, you’re a lot more likely to feel tired and heavy after eating a steak than you are after eating a serving of beans.
- Get Curried Away: Curcumin is a compound that has anti-inflammatory and antioxidant effects. Curcumin has been shown in experimental studies to reduce the production of beta-amyloid and plaque formation associated with the development of Alzheimer’s disease. A study that included a cohort of elderly Asians without dementia reported that those who ate curry occasionally and regularly performed better on the Mini-Mental State Examination (MMSE) than those who did not eat curry at all.