What to Eat to Feel Less Fatigued
We all feel fatigued from time to time. Whether it be from busy family schedules, stressful work deadlines, a packed social calendar, a new baby… such is a normal part of modern life. However, when this fatigue becomes a “normal” part of one’s day or impacts the ability to be productive or accomplish tasks, it comes time to address it.
As a Nutritional Psychiatrist, I understand the powerful impact that our food choices and lifestyle practices have on our vitality and productivity throughout the day. The following are some of my tried-and-true practices for feeling less fatigued and improving energy levels throughout the day. When it comes to eating around the holidays, I teach and preach self-nourishment, balance, and awareness. It’s not about “the three bite rule” for desserts or depriving yourself of your favorite dishes. Rather, it’s about understanding—for your unique body—how foods make you feel physically and mentally, which foods you find emotionally comforting, and striking a balance that allows you to enjoy your favorites in a sustainable way. This reflects one of my foundational pillars of Nutritional Psychiatry, to tap into our innate body intelligence.
Be Mindful of Macros:
As we eat more carbohydrates, especially simple ones like refined and added sugars or white bread, our insulin levels climb. When these insulin levels peak after eating, this can lead to a crash in our blood sugars, which feels like that all-too-familiar post-lunch slump—a foggy brain and tired body. What to eat instead? Adjusting meal composition by decreasing carbs and including more protein- and fiber-rich foods can be key. In doing so, we optimize nutrients that keep our blood sugar levels steady: both protein and fiber are known to improve glycemic control.
Also, a fiber-rich meal means extra love for your gut as our gut microbes thrive on fiber. My favorite sources of fiber include low glycemic veggies like leafy greens and sulforaphane rich cauliflower, cabbage and broccoli, or healthy fat laden nuts and seeds like hazelnuts and chia seeds. In addition, research suggests that including vinegar in carbohydrate-rich meals may improve glycemic control – and, subsequently, prevent post-meal fatigue. If you’ve ever made sushi, vinegar is added to the sushi rice! A homemade salad dressing with olive oil and apple cider vinegar is a great way to do this for yourself!
Eat Your Fruits and Veggies:
Where high-fat, high-carb meals have been shown to contribute to fatigue as well as increased inflammatory markers in the blood after eating, increasing intake of plant-based foods may be key: a diet rich in vegetables and healthy fats, like olive oil, is linked with less post-meal drowsiness. There is growing evidence to support an aim of maximizing whole, nutrient-dense foods and decreasing processed food intake for better energy. Avoiding inflammation-inducing foods may, in fact, lead to better energy and mental clarity after eating a meal, as research indicates that blocking inflammatory markers can reduce fatigue after eating. The benefits of consuming a variety of phytonutrient-rich fruits and veggies are boundless. Research backs this up as the biodiversity of our diet supports the healthy biodiversity of your gut.
A more colorful diet equates more nutrients, a healthier gut and a happier mind!
Keep it Consistent:
Eating at irregular times, as well as skipping breakfast, is associated with increased fatigue. The more we study, we realize that the body performs best while operating on a consistent schedule with sleep, wake, and scheduled mealtimes. This encourages balanced energy, constant blood to nourish the brain, and appropriate hunger cues—all contributing to optimal alertness and mental clarity. Remember, food is fuel. Regularly feeding with healthy and nourishing foods promotes healthy moods with every bite.
Tap Into Your Body’s Intelligence:
One of the Pillars of Nutritional Psychiatry is Body Intelligence: paying attention to bodily cues before, during, and after meals—what makes you feel good? What doesn’t serve you? Sometimes even if you don’t have an overt allergy or intolerance, look out for associated symptoms such as a headache, migraine, or an upset stomach. Limiting those foods may lead to better post-meal energy. If you’re unsure where to start, focus on reducing your intake of processed or packaged foods and adding colorful, fiber-rich, and antioxidant-packed vegetables and fruits to your plate. The added nutrients fend off fatigue, and fiber nourishes the gut, which in turn, encourages a healthy brain.
A Word on Caffeine and Alcohol:
Caffeine can provide a great boost of alertness but may leave you feeling a “crash” when it wears off. Be wary of those energy boosting beverages on the market as they are often overloaded with caffeine, and sugar. A similar theme holds true with alcohol intake: while a glass of fine wine may complement your meal, alcohol functions as a central nervous system depressant. As such, having a bit too much to drink may contribute to feeling fatigued after a meal, and may actually reduce sleep quality by interfering with sleep architecture, leaving you sluggish the next day. Decreasing caffeine and alcohol intake with meals may be a great place to start, as these are common triggers of fatigue after eating. Again, I recommend following Body Intelligent here. Try green tea instead which is packed with powerful antioxidants that also help with clarity and focus.
Catch Your Z’s:
If you’re already running on empty sleep reserves, chances are your ability to metabolize sugars and even your normal appetite may be impaired. By optimizing your sleep cycle, just one night of adequate sleep can reverse the negative effects of days of sleep deprivation on your metabolism. However, if one is not able to get enough sleep, a post-lunch nap may provide a world of benefit for better mental and physical performance afterwards. To promote better sleep, I recommend enjoying chamomile tea or no sugar added tart cherry juice before bed, and including sources of magnesium and tryptophan, like avocados and pumpkin seeds, in your dinner. These foods all increase feelings of calm and support a healthy night’s sleep.
