4 Quick Ways to Fight Seasonal Fatigue in the Fall through Healthy Diet
When the weather turns cooler, many people start to feel tired more often. The easiest thing to blame for such fatigue is busy schedules. However, new studies suggest that a significant number of people actually get tired because of nutrient deficits prompted by an imbalanced diet. This sounds unusual but it’s true. The food we eat has a direct effect on how much energy is produced through metabolism. When our diets transition away from a vitamin-rich tropical fruit in the summer, it takes longer for bodily cells to rejuvenate while indulging in autumn’s carbohydrate-heavy seasonal food.
Here are a few tips on how to modify your diet in order to stay invigorated throughout the fall:
- Eat Plenty of Veggies – Chlorophyll doesn’t just make plants green, it also activates enzymes that help the liver quickly break down and flush fatigue-triggering toxins. Tiredness and brain fog are usually the first signs that your liver needs a chlorophyll boost. This is one of the many reasons why you should always eat lots of fruits and vegetables. Make sure to eat at least four cups of green vegetables like broccoli, peas, spinach or kale every day. The more fresh vegetables you eat, the less you’ll have to put up with fuzzy thinking and flustered short-term memory.
- Take Glycine Supplements – If you tend to toss and turn every night, that could be a sign that your brain is craving glycine. Glycine is an amino acid that spurs the production of calming brainwaves. According to the American Clinical Research Association (ACRA), consuming 3,000 mg of glycine each day induces deeper sleep, thereby allowing the body to rest and heal more thoroughly. The easiest way to take glycine is through a supplement since this is a nutrient that is naturally sourced through bones or cartilage. Always consult with a licensed physician before taking supplements of any kind.
- Eat more Protein – Adding 4 – 6 oz. of lean red meat, skinless poultry or fish to your daily meals could boost your evening energy and stamina by 5 percent. This is because consuming a protein-rich meal stimulates the central nervous system into increasing its production of fatigue-fighting neurotransmitters. If you’re vegetarian, protein can be boosted in your diet by adding 3 tablespoons of whey protein powder to your dishes.
- Add Magnesium to your Menu – Magnesium is a mineral found in every organic cell on earth. It exists in both plant and animal cells and it contributes to a variety of biochemical reactions that produce enzymes. Simply taking 400 mg of magnesium daily can chase away the chronic tiredness and sadness which comes with cooler weather. Magnesium helps your cells convert food into usable energy, and it also helps steady your brain’s own antidepressant (serotonin). Good sources of magnesium include dark chocolate, avocado, nuts, legumes, seeds, and whole grain.
When dieticians recommend eating a balanced diet, it’s not an empty cliché. Including as many sections of the food pyramid as possible with each plate, you serve supplies your body with a powerful stream of nourishment. A balanced diet will invigorate your body and give you the strength you need to work, as well as heal from exertion. It helps you fight infection and allows your palate to savor a variety of culinary experiences. Eating a balanced diet is the most effortless way to ensure that you mature into old age in good health and vibrancy. So, by all means, pay close attention to the quantities of food you allow into your body and keep a very open mind about mixing things up.