When fatigue sets in, you reach for a 'pick-me-up' in the form of sugar or caffeine. Both of them boost your energy levels rapidly, however, none are good for your overall health.

Luckily, you have better alternatives for staying alert and awake. Keep reading to know more about high-energy foods and healthy eating habits to keep your fatigue at bay.

1. Do Not Skip Breakfast

Breakfast is the most important meal of your day. It breaks your overnight fasting period and fuels your body with all the essential carbohydrates required for your day. 

People who have their breakfast perform better at tasks, consume fewer overall calories and are more active.

2. Avoid Using Refined Carbohydrates

Carbohydrates provide the much-required energy to your body. But highly refined carbohydrates like white bread, candy, and sweet baked products lead to a carbohydrate crash (a sharp rise and fall in the blood sugar levels), making you feel groggy and even sleepy. 

For lasting energy, look for unrefined carbohydrates and foods high in fibre. Try oatmeal, brown rice, broccoli, asparagus, spinach, kale, blueberries, oranges, legumes, etc.

3. Cut Down on Your Coffee

Having two cups of coffee is fine. Going more than that sets you up for fatigue later during the day. 

Consuming caffeine late in the afternoon or early in the evening could lead to sleepless nights, which can lead to more fatigue the next day.

4. Include Lean Protein in Your Meals And Snacks

Protein takes a long time to digest and absorb. When you eat it with carbohydrates, it slows the release of sugar into your bloodstream. You gain sustained energy without any carbohydrate crash. 

For instance, try adding a serving of nuts, nut butter (without sugar), plain yoghurt, to your meals or snacks.

5. Have Small And Frequent Meals to Fuel Your Day

When you skip meals or eat less frequently, your energy levels can take a dip. To compensate for that, you may overeat during your next meal or gorge on unhealthy snacks. 

Mindful and frequent meals give your brain a continuous supply of energy required for functioning without fatigue. 

Frequently feeling fatigued could also be due to any underlying medical condition. Thus, it is recommended to consult your doctor or a qualified nutritionist before you decide to opt for any change in your diet.

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.