Fatigue Fighting Foods

Do you often find yourself crashing out halfway through the day and struggling to keep your eyes open? A lot of the time those feelings of extreme tiredness and fatigue are down to diet so I’ve rounded up 8 foods you should try to boost your energy levels.

Oats

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Seriously filling and packed with protein and fibre, oats are great for people who experience blood sugar spikes and drops. Choosing plain versions is best as they have less sugar and you can then get creative and add fruit, honey and milk as you wish.

Pumpkin seeds

A handful of these can help give you an energy surge in the middle of the day. A source of protein, healthy fats, fibre and essential minerals, they can be eaten plain or sprinkled over salads and cereal.

Eggs

If these aren’t part of your morning routine, they should be. They’re an excellent way to enjoy sustained levels of energy without the insulin spikes or sugar crashes that eating a lot of sweet breakfasts like cereal and pastries can result in.

Spinach

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Popeye had the right idea getting his muscle power from my favourite green. Rich in iron, which improves mitochondrial efficiency, these greens make it easier for cells to convert the food you’re eating into usable energy.

Sweet potatoes

Keep your carbohydrate cravings at bay by bringing more of this under-rated vegetable into your diet. The slowly digested starch can help you feel full and the vitamin C will help fight colds and illnesses which naturally make you feel more tired.

Crimini mushrooms

These are a source of vitamin B6 which is a must for energy production. It protects the mitochondria from damage and in times of stress, supports adrenal glands and niacin which help to convert foods into usable energy.

 

Nuts

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Great for replenishing and boosting energy post workout, these are perfect for putting electrolytes back into your body that are lost during exercise. They’re filled with protein, fibre and magnesium which keeps your energy levels high and stable too.

Water

If you aren’t getting eight glasses a day, you really need to start! Dehydration is one of the main causes of tiredness, slowing down your metabolism and making your brain run slower.

Rachel x

Food Intolerance & Intolerance Testing

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My skin has been so bad over the past few months I made the decision to have food intolerance testing, as most skin conditions are orientated around diet and digestion.

I saw a nutritionist called Nathalie this afternoon for testing, which was non-invasive and completely painless! The best way I can describe the test is that it was like having a ballpoint pen touching the tip of my finger.

The machine Nathalie used was a Di Etx machine, which is a bio-electronic analyser that measures the body’s electrical resistance to over 120 common foods/drinks and other substances like house dust mites and mixed pollens. If a substance is causing a problem, it will affect the body’s electrical resistance.  The test also provided an assessment of vitamin and mineral deficiencies.

Some of the substances tested included:

wheat – rye – tomatoes – orange – eggs – oats – cow’s milk – cow’s cheese – yogurt – sugar – yeast – coffee – tea – wine – a variety of fruits and vegetables – MSG – aspartame – mixed pollens – pets’ hair.

The consultation lasted just over an hour and included some advice on elimination strategies and alternative foods.  The test had shown that I am intolerant to dairy, bananas, coffee, tuna, onion and cabbage. Nathalie made diet recommendations and gave me advice about supplements, including a prescription for Iron, Magnesium Citrate and Milk Thistle. I have booked a follow-up session with her in four weeks time to review my progress and make adjustments if needed.

What are the signs that you may suffer from a food intolerance or sensitivity?

  1. IBS (stomach cramps, sudden urge to have a bowel movement, a mixture of constipation and diarrhoea etc)
  2. Bloating
  3. Skin issues (Eczema, Athletes’ foot..)
  4. Asthma
  5. Constipation or diarrhoea
  6. Lethargy, constant fatigue
  7. Mood swings or depression
  8. Reoccuring ear or throat infections
  9. Constant mucous, drippy nose
  10. Hay fever
  11. weight issues
  12. migraines and more..

Will I have to avoid certain foods forever?

You may be advised to eliminate one or more foods that could be giving you problems for a period of  six to eight weeks, before carefully re-introducing each substance. Your reactions are monitored during this re-introduction period to assess whether you are better off with or without the food in question. Often people feel fine after the four-six week elimination and are advised to re-introduce the food to their diet.  Others may feel better during that elimination period and decide to leave that food out of their diets.

What’s the difference between an allergy and an intolerance?

A food allergy is usually an obvious reaction to a food but food intolerances can be easily missed with vague symptoms that might seem totally unrelated to digestion.

The simple, painless and non-invasive test can give you immediate answers! The food test targets a different part of the immune system than an allergy test. This is an important difference. Any diet changes are well supported with good nutritional advice and tips on making simple meals and snacks.

Common food intolerance include wheat, dairy, eggs, yeast. It is often the foods we eat most of in our diets that can end up being a trigger. Those foods listed above tend to be the most prolific foods in our diets and with such high exposure, a susceptible digestive system may form an intolerance.

70% of our immune system resides in our gut with more immune reactions happening in our digestive system in a day, than in the rest of our bodies in a year.

This means that our digestive system integrity, balance and function can make us susceptible to the immune response that forms food intolerances. When a child is born, both the digestive system and the immune system is not yet fully developed. This is why allergy and food intolerance symptoms are common when kids are little and seem to ‘grow out’ of them.

Rachel x