5 Super Nutrients That Will Help You Fight Fatigue At Work

5 Super Nutrients That Will Help You Fight Fatigue At Work
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You’re slowly replying to emails, finalizing your spreadsheet inputs, and reviewing your to-do list as you start to feel your energy waning — and unfortunately, you can’t blame it on a late night out on the town.

Here’s another answer you quickly conjure up: your job must be super-boring. Why not blame your commitment to your cubicle for your head unintentionally dancing back and forth like an untamed bobble head? A sudden shift of attention to the latest online opportunities for job-hoppers becomes your ten-minute solution.

But the answer to your unforgiveable fatigue may be even simpler than that. You might not have to change your job; just change your diet.

Many studies have revealed that poor nutritional habits are a leading cause of low productivity levels worldwide.

Pay close attention to the foods you consume: some foods deplete energy levels, while others leave you feeling like the Energizer bunny. If you’re looking for an energy boost throughout the day, throw out the white, starchy, fried, or sugar-packed products that you’re hiding in the bottom drawer of your cubicle. Sorry, no more Doritos. Treat yourself to these five energy-boosting super nutrients, and you might just accelerate your advancement to the top of the promotion list.

Protein

When it comes to fighting fatigue, protein is a nutrient you can’t go without. In diets where your body is not obtaining its balance of carbohydrates and fat, protein steps in and provides the body with energy.

The Academy of Nutrition and Dietetics recommends eating protein, because it remains in the belly longer than carbohydrates, which leads to a steady source of energy and repair for damaged tissues. This helps if you’re seeking to combat depression, stress, and weight gain — all symptoms of fatigue. Just cut down on red meat and start adding more fish and beans to your meal plans. Sites like Weight Watchers Online are filled with sortable recipes, including those high in protein.

Magnesium

Unexplained fatigue and eye twitches during your managers’ superb presentation could be a sign that you’re suffering from low levels of magnesium. And you’re not alone. Research reveals that 70 – 80% of Americans are not getting enough magnesium in their diet.

Magnesium is a mega-mineral used by every organ in your body to help you produce energy. When you’re low in valuable nutrients such as magnesium, you’re more likely to choose sugary, calorie-filled foods for cravings. That can really throw a wrench into diets, like Nutrisystem, that consist mostly of frozen or prepared foods. And the energy you get from these short-lived treats won’t keep you awake for that 9 p.m. conference call. Choose almonds, pumpkin seeds, spinach, bananas, beans, and other foods that are high in magnesium to maintain alertness.

Iron

Make sure you’re getting an average iron intake of 18 milligrams per day (women) and 8 milligrams per day (men) if you want to limit depression, inattention, and fatigue. Skipping iron intakes can lead to weakness, brittle nails, and fatigue — all symptoms of anemia. Try the frozen food aisle in the supermarket and grab some iron-rich foods like spinach, dried fruit, beans, liver, and artichokes.

Fats

Feeling sluggish at your 9 a.m. staff meeting? Changes are high that your lack of nutritional fats is to blame. Fats have long been demonized, but your body needs some fat for healthy cell maintenance and energy production.

You can skip the saturated and trans fats, but you’ll need omega-3 fatty acids to combat depression, pessimism, and impulsivity. Omega-3 fatty acids decrease the glycemic index of foods and serve a potent role in providing the body’s energy source. Fats leave you with slow-burning fuel for long-lasting energy. You can count on walnuts, ground flax seeds, salmon, and omega-3-fortified eggs to give you the good fats you need for satiety and preventing extra snacking that can lead to fatigue.

Fiber

If you’re still feeling ravenous even though you just ate lunch two hours ago, don’t be tempted to sneak away from your desk to buy enriched white pasta or, even worse, cookies. You’ll have another dilemma: drowsiness.

Instead, add more fiber to your diet. Fiber is a powerhouse nutrient that delays the absorption of sugar and promotes steady blood glucose levels that help suppress cravings, so you’ll feel fuller faster.

Add the recommended 25 grams of fiber to your plate by incorporating more broccoli, nuts, beans, avocados, and even pineapple. Pineapples are fluid-filled, fiber-rich super-snacks that can help prevent dehydration, one of the most common culprits of drained energy.

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