Fatigue is a concern in most developed countries. More than half of the people who consult a doctor are tired. The situation can be changed. Experts say even small dietary adjustments can have a significant impact on energy levels. Foods for the brain Some meals make you sleepy, while others give you energy.
Neurons influence our emotions, sensations and energy. These are brain nerve cells that communicate through neurotransmitters, which are chemical messengers. Recent research shows that variations in the levels of neurotransmitters, such as dopamine and norepinephrine, can have a significant impact on energy levels. That’s why they’re called “wake-up” chemicals. Our diet provides the building blocks for the production of neurotransmitters. What we eat can impact how we feel. The amino acid tyrosine is a precursor of dopamine and norepinephrine. Protein-rich foods like fish, chicken, and low-fat yogurt increase tyrosine levels.
You don’t have to eat a lot of protein to feel strong. A grilled chicken breast or hard-boiled egg provides enough tyrosine to get dopamine and norepinephrine flowing. Although protein-rich meals can give you more energy, the fat they contain can deplete your vitality. Fat digestion diverts blood away from the brain, making you feel lethargic.
How do meals trigger different energy levels?
Meals high in protein can energize you, while starchy foods like pasta and potatoes can make you feel sluggish. Carbohydrate-rich foods supply the amino acid tryptophan to the brain. This triggers the release of serotonin, a mood-regulating neurotransmitter. You can get serotonin flowing with just 1 ounce of rice.
A study in England tested how various meals affected people’s energy levels. One meal was low in fat and high in carbs, while the other was high in fat and low in carbs. People who ate high-carb (and high-fat) lunches felt more sleepy than those who ate low-carb lunches. The reverse is true with carb addicts. Why do these people feel energized after eating carbohydrate-rich meals or snacks? According to MIT researchers, carb cravings may be the result of the body’s effort to boost low levels of serotonin. A baked potato or other starchy dish is a good lunch. Do not hesitate to consume a starchy snack like whole wheat crackers or a banana to fight against the tiredness of midday.
Also, eating small meals throughout the day is better than two or three large meals. Eating smaller meals helps maintain consistent blood sugar levels and thus helps prevent fatigue.
How to get rid of fatigue?
Even though considerable studies have been done on brain chemistry, consuming more fruits, vegetables, and minerals like iron will help boost energy levels. Some researchers have observed that people who ingested 400 mg or more of vitamin C per day felt less tired than those who consumed less than 100 mg. Of course, the vitamin C content in both cases exceeded the DV of 60 mg.
Upping your vitamin C intake is simple. 82 mg of vitamin C, or 132% of the daily value, is found in an 8-ounce glass of orange juice. Cooked chopped broccoli, on the other hand, contains only 42 mg (70%) and strawberries 42 mg (70%) respectively.
Iron is needed for energy. Menstruation can lead to significant iron loss in women. Iron deficiency can affect 39% of premenopausal women. Even a small shortage of iron can make you tired.
Fortunately, iron is easily obtained through food. For example, half a cup of quick-cooking cream of wheat provides 5 mg of iron, or 10% of the RDA for women and 50% for men. Red meat is another iron-rich food. 3 oz. grilled flank steak has 2 mg. iron, which represents 13% of the RDA for women and 20% for men.