Dante Carrillo
Feeling tired can be caused by many factors, including diet. A diet lacking in nutrients such as vitamins, minerals, and antioxidants can cause fatigue. For example, deficiencies in iron and vitamin B12 can lead to feelings of tiredness. Eating large meals can also cause fatigue, as can eating foods high in sugar or carbohydrates. Consuming too much caffeine can disrupt sleep and cause tiredness, and alcohol intake can reduce REM sleep, causing fatigue the next day. On the other hand, eating nutrient-rich foods can help fight fatigue, and including protein at meals can help regulate blood sugar levels and prevent energy crashes.
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What You'll Learn
- Diets high in ultra-processed foods, sugar, and carbohydrates can cause fatigue
- Nutrient-rich foods like protein can prevent tiredness
- Eating frequency and timing can impact energy levels
- Alcohol intake can disrupt sleep and worsen fatigue
- Calorie restriction and weight loss programs can cause stress and anxiety
Diets high in ultra-processed foods, sugar, and carbohydrates can cause fatigue
A diet high in ultra-processed foods, sugar, and carbohydrates can cause fatigue. Ultra-processed foods are typically high in calories, salt, sugar, and fat. They may facilitate overeating and the development of obesity. A diet high in added sugar may harm sleep and lead to chronically high blood sugar and insulin levels, resulting in fatigue. Consuming a lot of sugar and carbohydrates can cause a temporary energy lift followed by a crash and feelings of lethargy.
Ultra-processed foods may also cause more inflammation, which may eventually lead to medical conditions that could slow the body and cause fatigue. They are also theorized to disrupt gut-brain signaling and may influence food reinforcement and overall intake via mechanisms distinct from the palatability or energy density of the food.
Consuming refined carbohydrates can also lead to a quick energy crash. Refined carbs are quickly digested, so it is important to choose whole grain foods and complex carbs, as these are full of beneficial fiber and are digested slowly by the body, providing long-lasting energy.
Protein-rich meals help to counteract drowsiness brought on by excessive sugar or carbohydrate consumption. They also help regulate or slow the release of glucose into the bloodstream.
In addition, dehydration can cause fatigue, as water is required in the production of energy molecules.
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Nutrient-rich foods like protein can prevent tiredness
Nutrient-rich foods are essential for preventing tiredness and promoting overall health. Protein-rich meals, in particular, can help counteract drowsiness caused by excessive sugar or carbohydrate consumption. Here are some ways in which nutrient-rich foods, including proteins, can prevent tiredness:
Maintaining Energy Levels
Protein-rich foods can help regulate and slow the release of glucose into the bloodstream, preventing sudden spikes and crashes in energy levels. Eating small meals and healthy snacks throughout the day that include protein sources can help maintain stable energy levels.
Fighting Fatigue
Nutrient-rich foods provide the body with essential vitamins, minerals, and nutrients that help fight fatigue. For example, iron-rich foods such as red meat, poultry, spinach, and legumes can help prevent iron deficiency anemia, a common cause of tiredness. Similarly, vitamin B12, found in meat, dairy, and eggs, is necessary for producing healthy red blood cells, and a deficiency can lead to anemia and fatigue.
Improving Sleep Quality
Nutrient-rich diets that include unprocessed whole foods, fruits, and vegetables can promote better sleep quality. These foods are packed with vitamins, minerals, and antioxidants that support overall health and improve sleep. Additionally, limiting caffeine intake and avoiding excessive alcohol consumption can also enhance sleep quality, reducing tiredness during the day.
Supporting Overall Health
Nutrient-rich foods provide the body with the necessary building blocks to function optimally. For example, magnesium, found in spinach, nuts, and whole grains, is involved in energy-providing metabolism and muscle performance. Consuming a variety of nutrient-dense foods ensures that the body receives a diverse range of essential nutrients, supporting overall health and preventing nutrient deficiencies that can lead to tiredness.
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Eating frequency and timing can impact energy levels
Additionally, eating small meals rich in protein throughout the day can help you feel more alert by counteracting drowsiness caused by consuming excessive sugar or carbohydrates. Including protein at meals also helps regulate or slow the release of glucose into the bloodstream. Good sources of protein include fish, turkey, lean meat, eggs, yogurt, tofu, legumes, and nuts.
It is also important to note that skipping meals can lead to lower energy levels. For example, people who skip breakfast tend to have lower energy levels. Starting the day with a nutritious breakfast that includes protein and low-glycemic carbohydrates can help improve energy levels and mood.
Furthermore, the time of day can also impact energy levels. For example, eating large meals during lunchtime when you need to be alert can cause tiredness. Therefore, it is recommended to eat little and often rather than consuming large meals, especially during times of the day when you need to stay energised.
Finally, certain foods and drinks can disrupt sleep and worsen fatigue. For example, alcohol intake during and after dinner can disrupt REM sleep and dehydrate you, worsening fatigue the next day. Similarly, caffeine intake can disrupt sleep and lead to fatigue the next day.
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Alcohol intake can disrupt sleep and worsen fatigue
Furthermore, alcohol raises the body's level of epinephrine, a stress hormone that increases heart rate and stimulates the body, often resulting in nighttime awakenings. Alcohol also relaxes throat muscles, worsening sleep-related breathing problems and contributing to sleep apnea. For people who snore or have sleep apnea, drinking alcohol tends to aggravate symptoms.
The more alcohol you consume and the closer you are to bedtime, the stronger its effects will be. Experts recommend avoiding alcohol for at least three hours before bedtime, although some may benefit from abstaining for longer or altogether. Alcohol dependence is also associated with difficulty falling asleep.
In addition to its direct impact on sleep, alcohol can worsen fatigue by impairing energy levels the next day. Drinking wine, beer, or spirits during the day can make you feel drowsy and lethargic, especially if you didn't sleep well the night before.
It's important to note that while alcohol may initially make you feel relaxed and sleepy, it ultimately compromises sleep quality and quantity. If you're experiencing fatigue, limiting your alcohol intake to one drink per day and avoiding it close to bedtime can help improve your sleep and energy levels.
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Calorie restriction and weight loss programs can cause stress and anxiety
Secondly, clinical trials have demonstrated that calorie restriction increases the body's level of cortisol, the stress hormone. While cortisol plays an important role in the body, chronic elevations can cause unhealthy changes such as higher blood pressure, decreased immunity, and impaired cognitive function. Additionally, very low-calorie diets (VLCDs) or liquid diets can cause stress due to a lack of proper nutrition and the loss of the satisfaction of eating a meal.
Thirdly, long-term calorie restriction can cause people to binge, leading to worsening body image and shame, which can increase the risk of depression. Calorie restriction can also cause changes in anxiety-like behaviour, especially when implemented in middle or late middle age. This may be due to the reduction in calorie intake affecting the dopaminergic system, which is involved in controlling anxiety.
Finally, some weight loss medications can have side effects that contribute to stress and anxiety. For example, Alli or Xenical can cause oily stools, which can be embarrassing and stressful. Qysmia carries the risk of side effects such as depression, mood problems, trouble sleeping, and poor concentration. Wegovy, a once-weekly injectable medication, has a wide range of potential side effects, including nausea, diarrhea, vomiting, abdominal pain, headache, fatigue, and dizziness.
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Frequently asked questions
Large meals can cause a temporary energy boost followed by a crash and feelings of lethargy. Eating small meals and snacks throughout the day can help maintain your energy levels.
Protein-rich meals can help you stay alert by counteracting drowsiness caused by excessive sugar or carbohydrates. Include protein sources such as fish, turkey, lean meat, eggs, yogurt, tofu, legumes, or nuts in your meals and snacks.
Deficiencies in vitamins and minerals such as iron and vitamin B12 can lead to fatigue and lethargy. Ensure you are consuming iron-rich and B12-rich foods or consider taking supplements after consulting with a healthcare professional.
While caffeinated beverages like coffee and energy drinks can provide a temporary energy boost, over-reliance on them may disrupt your sleep and make you more tired the next day. It is important to moderate your caffeine intake and be mindful of the potential negative impact on your sleep quality.
Yes, long-term calorie restriction and dieting can lead to increased stress and fatigue. Very low-calorie diets (VLCD) should only be undertaken under the supervision of a healthcare professional. It is important to ensure you are still obtaining adequate nutrition and energy while dieting to maintain your energy levels.
