Do you feel tired? Try these foods

We all suffer from tiredness or fatigue, whether due to demanding routines, stress, lack of sleep, unhealthy habits, alcohol consumption, or excessive physical activity.

Fortunately, we can find a solution in the diet, since many foods have energizing properties that will give your body that boost it needs.


Quinoa means “the mother of all cereals”, and it has been cultivated and consumed for millennia, standing out for its bitter taste and smooth texture.

You can use it to accompany salads, meats, fish, creams or fruits and yogurts. You just have to wash it without letting it soak and boil it for 15 minutes (two parts of water are used for one of quinoa) until it doubles in size.

But why is it useful against fatigue? Quinoa stands out for its high concentration of proteins that help neutralize fatigue. In addition, unlike the rest of the vegetables, it has all the essential amino acids.

chia seeds

Chia is an oval seed one millimeter in diameter, which can be dark brown, gray or white. It had stopped being consumed after the end of the Aztec empire, although it was rediscovered in 1900.

This new interest also moved to the scientific field, where it became the center of multiple investigations that analyzed its properties.

Due to their nutritional quality, chia seeds are considered part of the “food of the future”, since they could replace animal proteins.

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There is scientific evidence that shows the potential that chia seeds have to combat fatigue. An example of this is the study published in Journal of Strength and Conditioning Researchwhich shows that chia seed is an excellent source of sustained energy, thanks to the content of carbohydrates, healthy fats and fiber.

After analyzing the performance of six endurance athletes, the study concluded that the seeds offer as much energy as sports drinks with carbohydrates.

Curiosity: There is a variety of chia, called “Salba”, whose nutritional properties are superior to those of traditional seeds.


Spinach is a plant that is characterized by its dark green edible leaves, rich in vitamins A, E, and K, and in various antioxidants and minerals. To combat fatigue, we highlight the presence of two of them:

  • Potassium: promotes the proper functioning of nerves and muscles while acting as a natural vasodilator.
  • Iron: stimulates the production of red blood cells, achieving greater oxygenation of all the cells of the body, thus preventing fatigue or weakness.


Oatmeal is a whole grain food, and the cereal with the highest proportion of vegetable fat. It also has 65% unsaturated fats, 35% linoleic acid, easily absorbed carbohydrates, fiber, sodium, potassium, calcium, phosphorus, and is low in calories.

  • How to deal with daily fatigue

This nutritious combination makes it a natural energizer, ideal to prevent fatigue and start the day in the best way.

Try to choose the options free or low in added sugar and control the supplements you choose to consume it. Milk, honey and forest fruits are recommended.

As with many cereals, you should consume it in moderation (between ½ and 1 ½ cups per day). Otherwise, experts say they could increase the risk of developing cardiovascular problems, being overweight or obese.

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Raw, in salads, juices, smoothies or with cereals, the banana is one of the most complete foods and is among the most consumed in the world.

If you are in their group of fans, we have good news for you, since this fruit is ideal for combating tiredness or temporary fatigue.

Similar to the study with chia seeds, the work published in Pls One compared the performance of cyclists who consumed bananas for sustained energy for long rides with those who opted for carbohydrate sports drinks.

The results were favorable for the first group, which also obtained a significant dose of potassium, fiber and vitamins.

Its consumption was also associated with less tiredness and pain after exercising, since it is a good source of magnesium, a mineral that helps create muscle mass through protein synthesis. In addition, its consumption stimulates the relaxation and contraction of these tissues.

What medications cause tiredness?

Among the most common side effects of some medications is tiredness, fatigue or drowsiness, usually due to the impact they have on neurotransmitters, the chemical messengers in the brain. Examples of these products are:

  • antidepressants: such as amitriptyline (Elavil, Vanatrip), doxepin (Silenor, Sinequan), imipramine (Tofranil, Tofranil PM), and trimipramine (Surmontil).
  • antihistamines: such as diphenhydramine (Benadryl) and fexofenadine (Allegra).
  • Statins: such as atorvastatin (Lipitor), rosuvastatin (Crestor), or simvastatin (Zocor).
  • tranquilizers: such as alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), lorazepam (Ativan), and temazepam (Restoril).
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If fatigue becomes recurrent, you should consult a health professional, since identifying the cause of the disorder is essential to be able to face it.

Unless your doctor recommends it, don’t stop taking your medications.

Does coffee help fight fatigue?

For many, coffee is an essential companion every morning, which helps to start the routine in the best way.

Although there is no problem with consuming caffeine in moderation, it has been shown that it does not actually provide the body with energy, but rather a short-term boost.

The first sips of coffee, like any energizer, can stimulate you, but they are not providing the correct nutrients to achieve a correct balance in your body and thus fight fatigue or tiredness, so, eventually, you will feel exhausted again.

Try to opt for the options previously developed as part of a healthy, balanced and sustainable diet, along with frequent exercise and regular sleep patterns to say goodbye to tiredness.

To remind:

Until there is meaningful scientific evidence from human trials, people interested in using herbal therapies and supplements should be very careful.

Do not abandon or modify your medications or treatments, but first talk to your doctor about the potential effects of alternative or complementary therapies.

Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.

Sources consulted: American Botanical Council, Natural Medicines Comprehensive Database, US National Library of Medicine, US Department of Agriculture, National Institute of Complementary and Alternative Medicine.

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