Sugary foods and refined carbohydrates are bad for our body, and they can lead to chronic fatigue. Sugar and refined carbohydrates are also bad for our heart, and that can contribute to our tiredness. A better choice for breakfast is a whole-wheat bagel, instead of a white one. Cereals also contain high-fructose corn syrup, which is linked to chronic fatigue.
Sugary foods
Sugary foods can make you feel tired and sluggish. The high levels of sugar in your body can cause a sugar crash, which makes you feel tired and drowsy. Sugar also affects your body’s orexin system, which controls hunger and sleep. When your orexin level is low, you feel tired, while a high level of orexin makes you more energetic. Overconsumption of sugar can lead to obesity.
Excess sugar causes the release of the hormone insulin, which transports glucose from the blood into cells. When the levels of glucose in your blood are high, inflammation of your blood vessels occurs. This is a normal response to damage or infection. This triggers the production of immune cells called monocytes. These cells travel to other areas of your body, where they can cause fatigue.
Refined carbohydrates
There are a number of reasons why you may be feeling tired after eating. Fatigue can be a symptom of an underlying medical condition, or it can simply be a result of not getting enough sleep. If your fatigue is a result of eating too many refined carbohydrates, you may need to consult your doctor. You can also try adjusting your carbohydrate intake to make sure that you’re getting the right amount.
High-sugar and refined carbohydrates cause the body to produce more insulin, which is a hormone that transports glucose to the liver and muscles. The increased production of insulin can lead to low blood glucose and a crash in energy levels. This is a condition known as hypoglycemia. This low blood sugar can also lead to rebound hypoglycemia, which can make you feel sleepy and drowsy.
Iron-rich foods
If you are regularly tired, there is a good chance that you are iron-deficient. The best way to determine whether you are deficient is to have a blood test. Although iron supplements are a common solution for iron-deficiency, they should not be taken without the supervision of a doctor. Taking iron supplements can lead to toxic side effects.
Iron is essential to energy, and a diet rich in iron is one of the best ways to combat fatigue caused by iron deficiency. Iron-rich foods can improve your energy level in as little as a week. The most effective sources of iron include meat, poultry, fish, and oysters. In addition, plant-based foods like spinach and broccoli are also rich in iron.
Oatmeal
Oatmeal is high in starch and carbohydrates, so consuming large quantities before bed can lead to tiredness. However, it is also high in melatonin, which is linked with regulated sleep. Studies have shown that oatmeal can help reduce the risk of type-2 diabetes. The beta-glucans in oats help to stabilize blood sugar levels, which can result in increased energy and less sleepiness.
Oatmeal has been promoted as a healthy food due to its high fiber content and ability to lower LDL cholesterol. However, some oatmeal manufacturers add sugar and processing methods that do not improve its health and reduce its energy-giving properties. Raw oats are about 66 percent carbohydrates, which make them a powerful source of energy.
Chia seeds
Chia seeds, also known as chia seed flour, are a great way to boost your energy levels. They’re rich in fiber, protein, and antioxidants and are considered a superfood. They’re also low-calorie and can be added to your daily meals. Read on to discover why you should start incorporating chia into your diet.
One of the most effective ways to boost your energy level is to eat chia seeds for breakfast. They’re high in protein, which is essential for energy production. Just two tablespoons contain about 150 calories and four grams of protein.
Bananas
Bananas are high in magnesium and potassium, which are great for the body, but if you’re not getting enough of either you may find yourself feeling tired. These minerals help regulate melatonin levels, which are responsible for making you feel sleepy at night. However, high banana intake may also contribute to feelings of fatigue throughout the day.
The study used a convenience sample of 9 healthy men. Volunteers were excluded if they’d recently had an upper extremity injury, undergone a major surgery, had a neurologic disease, or had an allergy to bananas. All volunteers provided written informed consent and the study was approved by the North Dakota State University Institutional Review Board.
