Fatigue differs from exhaustion.

Exhaustion is caused by physical or mental effort, but sleep and rest restore energy levels.

Fatigue is marked by a feeling of overwhelming fatigue that does not go away even with sleep or rest. It can last for weeks, even months.


Fatigue may also occur in healthy individuals.

Foods That Worsen Fatigue
Diet and sleepiness or wakefulness are complex and multifaceted relationships that we do not understand.

A number of dietary factors may play a part in fatigue.

Malnutrition can cause fatigue, especially mineral and vitamin deficiencies . This is because it impairs metabolic processes, such as oxygen transportation – brain and muscle tissues are heavily dependent on oxygen.

The excess of nutrients, fats, and calories can also cause daytime sleepiness. It could be that your body is working harder to digest and process these foods, which can lead to an increase in tiredness soon after eating.

High-fat diets and obesity may cause sleep apnea, disrupted sleep and fatigue.

Eating foods that cause inflammation can lead to fatigue.

refined carbohydrates (white bread, pastries)
Fried foods
red meat (steak, burgers)
processed meats (hot dogs, sausages)
Sugar and carbohydrates in foods, particularly those with a higher glycemic rating, can spike your blood sugar, then crash it, leaving you tired and depleted. Foods with a high glycemic index include:

white rice
Pastries and baked goods
Chips and Crackers
Caffeine may seem to give you an energy boost, but it could do the opposite over time. Caffeine is a stimulant that activates the sympathetic nervous system. It’s not fuel. This is more like shifting into a higher gear, or stepping on your accelerator than filling the gas tank. You may run out of fuel sooner.

Foods That Reduce Fatigue
If you want to give your brain and body the energy they need to be energized throughout the day, you should eat a high-quality, nutritious diet. This includes a low-fat, high fiber, omega-3-rich diet, and dietary supplements rich in antioxidants that fight inflammation .

In simpler terms, a fatigue-reducing diet includes high amounts of:

vegetables, especially green leafy vegetables
whole grains
Nuts and Seeds
fish (salmons, whitefishes, sardines and anchovies).
Avoid foods that cause fatigue or reduce sleep quality like caffeine and alcohol.

Consult your doctor if you are feeling tired for no apparent cause.

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