There are days you would be extremely exhausted and tired. And for those days, you would need energy—in the form of food—to run your body in a perfect manner. However, some eating behaviours also contribute to fatigue. For instance, sometimes you may feel sluggish and lazy after eating a big meal. It happens because your body uses its energy to digest a big meal instead of powering the rest of your body.

Consider eating several smaller meals throughout the day and going for a short walk after eating to help aid digestion and prevent sluggishness.

A few foods that can get you back on track include:

Foods that are packed with sugar, additives, sodium, and trans fats do not provide your body with any nutrients like vitamins and minerals, which it needs to run efficiently. These also lead to more inflammation, which eventually causes medical conditions that slow your body and cause fatigue.

And so, you must swap out packaged or canned foods, candy, boxed meals, and pre-cooked meats for unprocessed whole foods like fruits, vegetables, lean proteins, low-fat dairy, legumes, nuts, seeds, and whole grains.

While it is fine to drink caffeine in moderation, studies say it only gives a short-term boost due to antioxidants. Drinking too much caffeine can cause severe fatigue, headaches, and insomnia.

So, always make sure to drink non-caffeinated beverages like lemon or coconut water, water, lassi, smoothies, or fresh fruit juices which give you nutrition as well as energy.

Adding lean proteins to your diet like chicken and fish can help you maintain muscle mass, prevent malnutrition, reduce inflammation, slow digestion, and keep you full for a longer time.

Nuts are among the best foods that not only keep fatigue and tiredness away by providing energy but are also a great food source to help fight hunger and manage body weight. Consider adding almonds, Brazil nuts, cashews, hazelnuts, and pecans to your daily diet.

Bananas are loaded with potassium, fibre, vitamins, and carbohydrateall of which can help you sustain energy for a long time.

Oats can pack a punch when it comes to nutrition, which includes loads of fibre and protein, which is good for lasting energy and prevents fatigue. It is also good for those who experience frequent blood sugar spikes due to type 2 diabetes.

You can pick from plain, steel-cut, or old-fashioned oats, as they are not filled with extra sugar.

Just like nuts, all seeds are among the best sources of energy as they are loaded with carbs, healthy fats, and fibre. According to experts, flaxseed helps reduce mental fatigue in children and adolescents with obesity compared to puffed wheat.

To boost your energy levels, consider adding chia, pumpkin, sunflower, and flax seeds to smoothies, salads, and yogurts.

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