Fatigue diet

What helps fatigue?

• A properly constructed diet as described in the Macronutrient discussion of Section we, page 23, will provide the basic framework to begin recovering your energy level. Refer to that section to construct a diet that provides you with a minimum of 1/2 gram of complete lean protein (lean meat, fish, poultry, egg white) for every pound of your lean body tissue each day. (we have provided a quick means to help you estimate your lean tissue weight in that section.)

Multiply your protein requirement in grams by 4 to arrive at the number of calories per day you should eat as lean protein. Make that number of calories 30% of your daily minimum calorie total. For example: If your lean tissue weight is 120 pounds, you would need 60 grams of protein daily. Sixty grams multiplied by 4 calories for each gram is 240 calories from protein. The 240 calories should represent 30% of your day's minimum total calories. That would mean that your absolute minimum base need in calories would be 800 per day, divided as 30% protein, 40% carbohydrate, 30% essential fats, or 240 calories coming from protein. 320 calories coming from complex starches, and 240 calories coming from essential fats. You may at this point be thinking that you would starve on 800 calories, and that is true! Remember, we've said this is the minimum. Most of you will eat double or even triple that amount of calories to maintain your weight, but you should keep the proportions the same: 30% lean protein, 40% low-starch carbohydrates, and 30% essential fats and oils. Also, see the discussion on page 324 about food sensitivities when constructing your diet. Recommendation: Construct a 30-40-30 diet as outlined above and in Section 1. Except for rare variances, make this your daily dietary goal.

• Fatigue dietYour need for B vitamins increases when you are sick, injured, or stressed emotionally or physically to enhance energy production. Under these conditions, if you do not supplement your diet with certain members of this group, fatigue commonly occurs. Recommendation: Although the entire complex works best given together in a dose of 100 mg 3 times daily, you may also need to increase your intake of specific B family members as follows.

• Supplementation with extra folic acid may improve fatigue associated with depression, burning sensations in the feet and hands, and "restless leg syndrome" (a condition in which people cannot keep from wanting to move their legs when they lie down to sleep). Recommendation: Take 10 mg folic acid per day. Symptoms of burning or tingling and the restless legs should subside quickly, often as early as 3 weeks. The fatigue and depression usually respond in 2 to 3 months. Warning: Even if taking 50 to 100 mg of vitamin B-complex or extra vitamin B12 by mouth, remember that high doses of folic acid can mask a deficiency of vitamin B12 that could result in severe symptoms and permanent nerve damage. You should always have your personal physician check the level of vitamin B12 in your blood and if needed provide you with extra supplementation of it in shot form.

• The most common symptom of deficiency of pantothenic acid is fatigue associated with sullenness, sleeplessness, and depression. Recommendation: Take 100 mg pantothenic acid (vitamin B5) daily along with the 100 mg 3 times of vitamin B-complex.

•  Deficiency of vitamin Bl2 often causes fatigue, even before it occurs to a degree sufficient to cause anemia or nerve problems. Recommendation: In addition to B-complex, take 2000 micrograms of vitamin BI2 either by mouth or in the form that dissolves under the tongue once a week for a month, then monthly. You may also take the vitamin in shot form, which absorbs more completely, with the assistance of your personal physician.

•  Fatigue dietComplaints of fatigue occur more commonly in people who take in little vitamin C and who consequently have a "marginally" adequate intake. Most medical studies looking into this question have not been able to clearly demonstrate that supplementation with vitamin C relieves fatigue; however, it does seem to improve concentration and ability to do work in people who suffer fatigue. Recommendation: Refer to the discussion of this vitamin for recommendations on how to slowly increase your intake to a level optimal for you. If you do not currently take any extra vitamin C, begin with a 500 mg dose of time-release vitamin C twice a day. If you tolerate this dose well, but still feel impaired in your ability to do work, increase to 1000 mg twice daily. If you do not tolerate taking the vitamin in tablet form because of stomach burning or upset, you may tolerate it better in crystalline (powdered) form. You can find the instructions for taking larger doses of vitamin C in crystalline form in the listing for the vitamin in Section we on page 178.

•  Dimethylglycine increases oxygen and energy levels in the body. Recommendation: Supplement with 50 to 100 mg daily.

•  Iron deficiency, because it reduces red blood cell production and leads to anemia, can certainly contribute to fatigue, difficulty concentrating, and poor efficiency in work. Recommendation: Only supplement iron if your physician has checked your blood and has determined that your level of iron is low. It'so, he or she may prescribe a stronger supplement; you can purchase ferrous sulfate at health and nutrition stores in 30 to 45 mg strengths. You should take 90 mg 3 times daily along with at least 250 to 500 mg vitamin C to help you absorb the iron better. Take iron with food if your stomach rebels.

• Magnesium, potassium, and aspartic acid all play key roles in energy production individually and in concert. Magnesium is needed to produce ATP, the body's basic energy form, and aspartic acid helps to get the magnesium and the potassium into the cells for use. Recommendation: In fatigue, because the 3 nutrients work together, you should supplement them together. Take 1 gram (1000 mg) each of potassium aspartate and magnesium aspartate twice daily. Note: Magnesium works in conjunction with another related mineral, calcium. For intermittent therapy with magnesium or treatment of short duration (less than 3 months), you probably don't need extra calcium when you supplement with magnesium; however, we would refer you to the discussion of these minerals in Section we for interactions.

• A sense of fatigue and lethargy may occur in people with a marginal deficiency of zinc. Another sign that you might be minimally deficient in zinc is the appearance of leukonychia, the white spots that appear on your fingernails. If you develop these spots (without having sustained injury to the nail) and also suffer lethargy and fatigue, you may benefit from zinc supplementation. Recommendation: Take 50 mg chelated zinc 2 to 3 times per day. Warning: Supplementation of zinc in its ionic form can create deficiencies of other minerals, such as copper, by competing with them for absorption from the intestine. Chelation of the minerals prevents this competition to get into the body, allowing you to fully absorb each of them.

 
 
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