Beating Exhaustion With Food
Exhaustion is an acute state of thought which results in the sense of laziness followed by mental and physically disturbing to the person. However, it doesn’t cause any harm, but the thing is the person with fatigue usually feels tired and irritated. The person experiencing the exhaustion will always lack the energy and try to work in them.
Exhaustions are categorized into several types such as physical exhaustion, muscle exhaustion, metabolic exhaustion, emotional exhaustion, mental exhaustion, wired but tired exhaustion, prolonged/chronic exhaustion, and pharmacological exhaustion. There are various causes due to which you could feel tired and sluggish, but the common causes are reported to be in your habits, routines, and nutrition.
Common Causes Of Exhaustion
Always fatigue? Then act alert because fatigue can be an indication of several underlying health conditions. The most common causes of exhaustion due to which the exhaustion takes place include the following.
- Lack of sleep
- Sleep apnea
- Lack of nutritious
- Iron deficiency anemia
- Caffeine Overload
- Urinary tract infections (UTIs)
- Heart Disease
- Shift work sleep disorder
- Food allergies
- Chronic fatigue syndrome (CFS) and Fibromyalgia
Symptoms of Exhaustion
Are you truly exhausted? Then you might want to work it out. However, there are instances where you couldn’t conclude one specific reason for your tiredness. In such cases, symptoms may help. The symptoms of exhaustion include:
- Feeling of irritation
- Frequent stimulants
- Eating becomes a chore
- Difficulty concentrating and staying focused.
- The longer recovery period for a small cold, sore throat, or other minor illness
- Having fun has become a chore.
- Have dizzy spells
Why Do We Feel Exhausted?
Exhaustion is the most common complaint heard during a routine checkup. It may occur due to several reasons such as disappointment, negligence in food, lack of nutrients, and lack of exercise, the loss of glucose due to mental disorders. Out of all, the most common cause of exhaustion is a disappointment.
Exhaustion may not always be a cause of sickness. It may also result from allergic reactions in hypertension and heart rate, dust, particles, etc. Sometimes fatigue also takes place because of irregularity in sleep. However, exhaustion due to irregular sleeping can be relieved with a better rest.
Foods that Can Cause Exhaustion
Have you ever felt exhausted after eating a big meal? Yes, there are some foods which can cause you to feel tired. A portion of food rich in both protein and carbohydrates makes you feel fatigued. Below are a few foods that are rich in protein and carbohydrates.
Foods Rich in Protein
Foods that are rich in proteins include:
- Soy products
Foods Rich in Carbohydrates
Foods that are rich in carbohydrates include:
- White bread and crackers
- Cakes, cookies, donuts, and muffins
- Corn cobs
- Sugar and candy
- Pastries, cookies, and cakes
- French fries and potato chips
- Gluten-free junk food
- Agave nectar
- Low-fat yogurt
How Does Food Help and Reduce With Exhaustion
Healthful eating is a must to boost your energy levels, which can help prevent fatigue. Taking a balanced diet that is inclusive of carbohydrates, proteins, vitamins, and fats can help you avoid fatigue. However, different foods convert to energy at different rates, so make sure that you eat the right food, which can give you a quick lift.
Always consider small and frequent meals can reduce the perception of your fatigue. Having bigger-portioned meals may prove ineffective because the human brain has very few energy reserves. They demand a constant supply of nutrients. Eat the appropriate foods in the right quantities because overeating of the wrong foods results in nutrient deficiencies and other metabolism problems and leads to chronic fatigue.
Foods That Can Reduce Exhaustion
Exhaustion can be reduced when the underlying reason is known. Food is the most effective medium for people who feel exhausted. Here are a few foods which can help you minimize exhaustion:
- Vegetable juice
- Reduce Carb consumption
- Adaptogen Herbs
- eat chia seeds
- Herbal teas
- Peppermint essential oil
Few Recipes for Beating Exhaustion
Food is the best source for getting energy. Make sure you are providing yourself the healthiest food possible. Apart from this, what you eat and when you eat also impacts your energy levels. Taking smaller-portioned meals helps your body to restore the energy levels, and having larger-portioned meals may keep you at an increased risk of post-meal coma. Here is a quick overview of food recipes for beating exhaustion.
1. Oatmeal with Chocolate and Almonds:
- 1/2 cup rolled oats
- One tablespoon almond butter
- One cup of milk
- Four tablespoons Cocoa Powder
- 1/2 banana
- Take a small saucepan and heat over medium heat
- Now combine the oats and milk and stir the mixture constantly until the mixture becomes creamy and wholly absorbed by oats.
- Stir the cocoa powder and almond butter.
- Pour the oatmeal in the serving bowl and serve.
2. Pistachio Chicken Salad
- 1/4 cup pistachio nuts
- One tablespoon olive oil
- 1/2 chicken breast
- One tablespoon garlic powder
- One tablespoon pepper powder
- 3 cups baby spinach
- 1/2 cup halved cherry tomatoes
- 1/4 avocado
- 1/4 yellow pepper
- 1/2 green onion
- One tablespoon balsamic vinaigrette
- Firstly dice the pistachio nuts and press the chicken breasts into them
- Now take a frying pan and heat one tablespoon of olive oil
- Sprinkle the chicken breast with garlic powder and black pepper
- Sauce it in the frying pan until it is thoroughly cooked
- Slice the chicken and set aside to rest and slice the pepper and onion.
- Top with spinach leaves, green onions and serve
3. Arugula Hummus
- 1 cup cooked garbanzo beans,
- Two tablespoons arugula
- One tablespoon tahini
- One tablespoon lemon juice
- 1/2 clove garlic
- Two tablespoons olive oil
- Take a food processor and pulse the chopped garbanzo beans, arugula, tahini, lemon juice, and the garlic
- Also, add olive oil until a smooth and creamy consistency is reached
- Now season the mixture with salt and pepper. Serve.
Lack of exercise and activity will also make you feel fatigued, but not in all instances. If the reason behind your exhaustion is known to be lack of exercise and physical movements, then try to short bursts of exercise whenever possible. Consider regular exercises and take a short break of 10 – 15 minutes of vigorous activity.
If you suspect that your exhaustion is due to health conditions such as sleep apnea, nutrition deficiency, iron deficiency anemia, depression, hypothyroidism, and caffeine overload, talk to your doctor. Consult a registered dietician because making alterations to your diet can boost your energy levels and make you feel better all around.