Health

Foods To Combat Fatigue

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The early morning wake-ups are a killer and fatigue is putting it lightly at the moment. As parents to a newborn again we have been hit with the familiar tiredness! So we are looking at adapting our diet to help fight the newborn fatigue.

We have hit the ground running, with a 5-year-old, going on holiday, recovering from a C-section, breastfeeding and a newborn, it’s all action stations. This means, quite honestly, we are knackered constantly and are looking for naps wherever we can get them! I don’t like to give on anything which means that I am still trying to manage a workload, my exercise regime to get back in shape, the house, parenting and shortly I will be volunteering again.

This means naps are like gold dust, few and far between and so we have been looking to our diet as a way to stay healthy as a family. We are also trying to have healthier snacks in the house because the time for cooking is basically non-existent so snacks and basic meal prep are the way forward. I have been looking for natural ways to combat tiredness so that we can function on the minimal sleep without my body feeling like it wants to shut down!!

I find that when I am tired, aside from the grumpy attitude I also eat poorly, have skin breakouts, get unwell easily, have zero energy and if you ask my husband, more argumentative! (he’s probably right.) We have found quite a few options that work for us and can double up as great “grab and go” snacks as well as energy boosters to help with the tiredness and fatigue.

The Best Foods To Fight Fatigue

Bananas – In the lunchbox or bag and easy to eat! The favourites of the boys but I’m not keen.
Eggs – My favourite!
Oats – Check out my recipe for Healthy Banana & Honey Flapjacks, they are a great option to cook for meal prep day and perfect for slow release energy for the whole family.
Dark Chocolate – A naughty treat and little energy boost which tastes delicious with yoghurt.
Raspberries/Strawberries – All berries, in general, are great for boosting health, have a range of benefits and energy is one of them.
Spinach – I love using this to bulk out meals and it is delicious to add for breakfast, lunch or dinner.
Water – Although there are no calories in water, it facilitates body function and helps to aid detoxification in the body so always makes me feel better when I am properly hydrated.
Quinoa – One of my new favourite grains! (I’m working on some recipes to share soon)

Basically, what I have found is that fresh fruit and vegetables along with food that is more nutrient dense is the best option because they improve body function making it more efficient and stopping you from expending unnecessary energy while giving you a boost. Especially if you are having to maintain a busy lifestyle on minimal sleep (which tends to be the norm with newborns!)

Food That Can Make You Tired

It’s pretty easy to guess the foods that can make you tired because it is generally those with a low nutritional value, some of these include:

Caffeine – Tea, Coffee, Fizzy Drinks (although it gives you a short-term boost, the comedown is worse and doesn’t work in the long run!)
Highly Processed Food – Including white bread and cereal, *sniffs* Bye bye Coco Pops
Alcohol – If you are on your last legs with tiredness, alcohol is the worst because it dehydrates you, puts your body out of wack and if you drink too much you’ll pass out from tiredness anyway!
Red Meat – I tend to avoid red meat day-to-day because it is higher in saturated fat which is not useful when trying to combat fatigue.

Other Ways New Parents Can Combat Fatigue Without Sleeping

Naps – A short 5-10 minute power nap can work wonders and although it is technically not a full sleep, it’s better than nothing. If you can fit one in that is!
Vitamins – You can’t always get all the nutrients you need from food, particularly if you aren’t taking the time to cook and are going down the snack road. Even if they are the healthiest in the world you are still going to be lacking so you can opt to take supplements or vitamins to help.
Exercise – It might seem contradictory to expend energy and feel less tired but for me, it actually works! I always feel revitalized after going for a run.
Going Outside – As silly as it sounds but fresh air and the sunshine can work wonders when it comes to perking yourself up and giving yourself an energy boost. Plus getting out of the house is good for a newborn as well as your mental health.
Meditation – Your mental health can be part of the problem of fatigue as well as tiredness so meditation helps you to take time for yourself, give yourself a break and come back rejuvenated.