Diet And Fatigue

Fatigue is the feeling of extreme tiredness, exhaustion, or weakness that can make everyday tasks more difficult. Fatigue is a common symptom of many types of arthritis and related diseases.

Do you know how to fight fatigue? This type of fatigue usually occurs at the end of the day, although it may surprise us as soon as we wake up. Many times it prevents us from developing our routine in a normal way.

It usually presents as heaviness in the extremities, headache and can make our spirits a little lower than normal.

Fatigue is often due to overload, when we have done a very intense activity and our body has not yet recovered. We feel that we have no energy left and that we have reached the limit.

To combat fatigue, it is necessary to nourish yourself correctly, so that the body recovers everything that it lacks so that you feel well again.

What Cause Can Cause Fatigue?

Among them, here are some of the possible causes of extreme tiredness:

  • Effort overload, when our body has not recovered the necessary nutrients.
  • Decompensation of carbohydrates and proteins.
  • Decreased sodium, potassium, and water in the body
  • Various associated disorders, sometimes some endocrine system problems can cause clear fatigue.
  • Little oxygen in cells, especially in muscles.
  • Decrease in mineral salts in the body.
  • A bad diet.
  • Tobacco and alcohol.
  • Not getting enough sleep.

Tips to combat fatigue

  • The Harvard Medical School recommends, To keep your energy high and stable, limit refined sugar and starches.
  • Whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day, so including them in your diet may be a good idea to alleviate fatigue.
  • Avoid empty calories in  candy, sugary drinks, or chocolates.  They give us a sense of “fake” energy that makes us feel hungry in no time. The best thing to do would be to take some protein, or nuts.

The nutrients that provide the most energy

Vitamin C: Vitamin C improves the absorption of iron from plant-based foods and helps the immune system function properly to protect the body from disease.

Calcium : An adult should take 1000-1300 mg a day. This mineral is the largest component of bones and teeth, so a correct dose helps prevent deterioration.

Dairy is a great source of calcium

Iron: Men should take about 10 mg a day, and women about 20 mg, depending on the menstrual phase. One of the most important functions of iron is to contribute to the correct formation of red blood cells and the transport of oxygen.

Examples of energy menus

Spinach is a great source of iron that helps us fight fatigue

First menu


  • A glass of orange juice.
  • Half an hour later, a cup of oatmeal with almond milk.


  • Spinach salad with goat cheese
  • Brown rice with a grilled steak.
  • A papaya salad with kiwi


  • Lentils With Vegetables.
  • A tomato salad with cheese.
  • A yogurt and a banana.

Second menu


  • A glass of grapefruit juice.
  • A bowl of unsweetened wheat flakes and soy milk.


  • Green salad with apple cider vinegar and olive oil.
  • Steamed hake with aubergines stuffed with rice.
  • A kiwi.


  • Vegetable puree (carrots and potatoes) and camberbert cheese.
  • Liver sautéed with onion.
  • A yogurt with muesli.

Remember that what we describe here are only recommendations and may not be beneficial in your case. In any case, we recommend that you consult a specialist about the most suitable diet for you.

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