The Diet-Energy Connection: Fighting Stress and Fatigue with Nutrition
written by dr. uma naidoo, nutritional psychiatrist
Tired?
If a midday energy slump has made its way onto your schedule, know that you’re not alone. Feeling fatigued can be the result of numerous lifestyle, health, and environmental factors. Fortunately, one major piece of the solution may be right in your hands — or shall I say, at the end of your fork! As a Nutritional Psychiatrist, I have seen firsthand the profound impact that choosing the right foods can have on our energy, physical health, and mental fitness. A number of aspects of our diet can either benefit or detract from our day-to-day focus and energy. In this article, we’ll dive right into the fascinating science AND practical tools to leverage our nutrition against the pervasive challenge of fatigue.
From carbs, to caffeine, to the Circadian rhythm – we’ll be talking about it all!
My wish is that you finish this article feeling empowered with accessible, applicable tools to improve your energy and focus. Read on to see my recommendations for fighting fatigue with my very favourite tool: food.
(Or, if you’re interested in taking in these tools one at a time, please feel free to jump to the sections listed below:)
• A word on whole grains
• Turn down the dial on processed foods
• Fill up on colourful fruits and vegetables
• The sleep-caffeine connection
• Blame it on the alcohol
• Ask about allergies
• Capitalize on your Circadian rhythms
• Consult with a medical professional
• Most importantly, tap into your body intelligence
• How Cronometer can help
• The bottom line
A word on whole grains
Carbs just might be the most celebrated and vilified nutrient when it comes to energy, mental clarity, and even weight management. Luckily, we don’t need to cut them out entirely from our diet to improve symptoms of fatigue, but it’s important to understand how different carbs foods work in the body.
As we eat more carbohydrates, especially simple ones like sugary donuts and white bread, our insulin levels climb. When these insulin levels peak after eating, our blood sugar levels can bottom out, leading to a foggy brain and tired body.
My solution to this is choosing high-quality, low-glycemic index carbohydrates, such as fiber-rich vegetables and whole grains such as buckwheat and quinoa. Whole grains contain a great deal of key minerals, and key minerals make the world go round, I say, for they play important roles in our body’s natural production of neurotransmitters, or the chemicals that govern mood! Every whole food, just like this, offers a perfectly balanced combination of energy-supporting compounds. The fiber, proteins, and even fats in complex carbs like these create a steadier release of sugar into your blood, fending off fatigue and keeping your body and brain energized even longer. In doing so, we optimize nutrients that keep our blood sugar levels steady: both protein and fiber are known to improve glycemic control. A plus: our gut microbes thrive on fiber, so a fiber-rich meal means extra love for your gut!
Turn down the dial on processed foods
Where high-fat, high-carb meals have shown to contribute to fatigue as well as increased inflammatory markers in the blood after eating, moving toward a plant-rich diet may be key: a diet rich in vegetables and healthy fats, like olive oil, is linked with less sleepiness through the day.
Avoiding inflammation-inducing foods may lead to better energy, as research indicates that blocking inflammatory markers contributed to a reduction in fatigue after eating.
On the other hand, the benefits of consuming a variety of phytonutrient-rich fruits and veggies are boundless. The health-boosting compounds in colourful produce prevent fatigue, and fiber nourishes the gut, which in turn, encourages a healthy brain and mood.
If you are unsure where to start, a great way to maximize whole, nutrient-dense foods in your diet is with colourful veggies on a bed of leafy greens as a building block.
Fill up on colourful fruits and vegetables
Vegetables and fruits such as celery, parsley, broccoli, onion leaves, carrots, peppers, cabbages, apple skins, and chrysanthemum flowers are luteolin-rich, meaning they are rich in this antioxidant compound – which research has shown may possess potent anti-cancer effects as well as fighting fatigue and providing energy. I love adding luteolin to my diet for a dose of inflammation-reducing produce to support the brain’s optimal function and effective removal of toxic byproducts.
Pumpkin seeds are a rich source of magnesium and zinc, key minerals in the production of mood and focus-boosting neurotransmitters. Their protein punch also helps us navigate tiring situations with optimized sources of fuel – I love to add them to an ultra-portable, ultra-tasty on the go nut mix!
Onions – one of my favourite allium foods – are a rich source of prebiotic fiber which feeds the gut microbes, polyphenols, vitamin C, and potassium, to help boost focus and energy. With their pungent flavour and sublime versatility, they are an excellent culinary and dietary addition!
Lentils are another incredible, high-fiber, nutrient-dense source of plant protein. They’re rich in folate and iron, which have been shown to improve mood symptoms. Proteins promote satiety, balanced energy, and muscular growth as well.
The sleep-caffeine connection
Caffeine can provide a great boost of alertness but may leave you feeling a “crash” when it wears off. Be wary of those energy boosting or focus / alertness drinks on the market, as they are often overloaded with caffeine and sugar. Choosing black coffee (or add a plain nut or other milk if you like it light), or antioxidant-rich green tea (a personal favourite!) may be an excellent means of taking in a bit of caffeine along with energy- and mood-boosting nutrient compounds to keep us feeling our best.
Of course, this warrants a brief note on sleep. If you’re already running on empty, chances are your ability to metabolize sugars and even your normal appetite may be impaired — and leave you reaching for fatigue-causing sugary treats for a “boost.” Practicing good sleep hygiene and getting a solid 7-8 hours of sleep per night helps our body rest, replenish, and wake up feeling energized throughout the day. Just one night of adequate sleep can reverse the negative effects of days of sleep deprivation on your metabolism!
Blame it on the alcohol
Did you know that alcohol actually functions by depressing the central nervous system? In fact, just one drink can make you feel drowsy and dampen your mood, especially if you hadn’t gotten a good night’s rest the night prior. As always, enjoy responsibly, and in moderation.
Ask about allergies
Fatigue, brain fog and unpleasant GI symptoms after a gluten-containing meal can be presentation of celiac disease, a condition where the immune system mounts an attack on the digestive tract due to gluten. However, even in folks without celiac disease, feelings of fatigue after consuming gluten may indicate the presence of non-celiac gluten sensitivity, as new research is finding. In addition, undiagnosed SIBO, ulcerative colitis or Crohn’s disease may also contribute to decreased energy. Being evaluated for these or other conditions as these may be crucial to fending off symptoms of fatigue.
Capitalize on your Circadian rhythms
While our bodies are extraordinarily resilient, they do function best with a regular schedule. Research has shown that eating at irregular times, as well as skipping breakfast, is associated with increased fatigue. Having consistent mealtimes can ensure a steady balance of energy, improve our mood, and even train our hunger. If you engage in any form of time restricted eating or fasting, make sure to consult with your doctor first.
Consult with a medical professional
While diet is powerful, it’s also important to have a thorough medical examination for causes of fatigue. Feeling constantly exhausted can be a sign of an underlying medical condition, and it is vital to seek professional advice to rule out other causes of fatigue.
Most importantly, tap into your body intelligence.
One of my Pillars of Nutritional Psychiatry, developing body intelligence is key to understanding your own body’s cues for what serves you, and what may not, before, during, and after meals. Sometimes even if you don’t have an overt allergy or intolerance, look out for associated symptoms post-meal, especially if you feel fatigued or perceive a decrease in your mental clarity. Limiting those foods may lead to better energy post-meal, and throughout the day.
In turn, as we form new habits of eating, and introduce more, colourful, nourishing fruits and vegetables, mindfully observing the benefits in how we feel reinforces our ability to maintain these healthy habits. When we are consciously selecting foods that energize the body and uplift the mind, we are increasingly empowered to source our vitality from our diet.
How Cronometer can help
If you’re not already, start tracking your diet and nutrition in the Cronometer app. Check your Nutrition Report to ensure that you’re hitting all of your targets for vitamins and minerals.
Log an ‘Energy’ biometric daily or more often to keep track of your energy levels over time. You can then chart this biometric against a nutrient (like carbs or caffeine) or any other biometric.
The Bottom Line
Fatigue is a common experience, and at times, can feel unsurmountable. However, choosing the foods that best serve our body and mind can do a world of good for our energy. I hope that these tidbits, based upon the principles of Nutritional Psychiatry, offer practical, joyful, and delicious solutions for optimizing our energy through diet.
About Dr. Uma:
Dr. Uma Naidoo MD, an awarded board-certified psychiatrist at Harvard Medical School, professional chef, nutrition specialist and author of ‘CALM YOUR MIND WITH FOOD’ which is now available for pre-order at umanaidoomd.com. It will be officially on shelves starting December 26, 2023.
Her first book is the internationally acclaimed best-seller This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD and More. Connect with her on Facebook, Instagram, and Twitter at @drumanaidoo.
