Tip of the Week #4
Does making it through the day without a nap seem impossible? Do you find yourself worn out doing even the smallest of activities? You may be suffering from fatigue. If it is extreme or chronic you should ask a doctor, but if you don’t think it’s medically related, then you may want to take a closer look at your diet! Three things to check for are protein, iron and magnesium. Proteins are made up of amino acids which are the building blocks for your body. They help increase levels of neurotransmitters which in turn boost your mood and alertness. Try a handful of nuts in the midafternoon!
Iron is an essential component to hemoglobin; the part of the red blood cell that carries oxygen. Iron deficiency is the most common cause of anemia. The lower volume of red blood cells results in fatigue among its other symptoms (brittle nails, weakness, or pale tone). This is more common in premenopausal women. Popeye knew what he was talking about with all of that spinach! Or, try a few raisins along with those nuts!
Magnesium is a very important player as well. Magnesium is essential for the production of a molecule called ATP; the end product of foods conversion of energy. If you don’t have enough, you will feel tired and weak.
What foods have what? Good protein sources include fish, lean meat, low fat dairy products and beans. Foods high in iron are red meat, molasses, beans, and leafy green like spinach. And magnesium can be found in high amounts in pumpkin seeds, spinach and there's even some in dark chocolate. Remember, eat a variety of foods and you will get all the nutrients you need throughout the day!
Another piece of good advice is to eat 6 smaller meals throughout the day - to keep that blood sugar at a steady rate, reducing the fatigue associated with hypoglycemia.
Enjoy the energy!
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