Foods to Fight Fatigue

One of the main symptoms of fibromyalgia is fatigue. There are several reasons why we experience fatigue. The main reason is the types of foods we eat can either give us energy or make us feel tired and groggy. Eating small healthy meals several times a day have been proven to be the best way to fight fatigue. We must keep our energy levels up. Breakfast is the most important meal of the day and skipping it can be damaging to our health. Not only eating breakfast is crucial, but eating the right types of foods are equally important.

Carbohydrates are necessary, because they give us the energy we need.  There are two types of carbohydrates, simple and complex. The simple carbohydrates are digested quickly and leave you hungry for more food in a couple of hours. Eating complex carbohydrates takes longer to digest and is slowly absorbed into the body. It helps to sustain the blood sugar in your body. Think of it as a time-release capsule. Good sources of complex carbohydrates for are whole wheat, oatmeal, pasta, and green and starchy vegetables.

Another things to consider is the amount of protein you are eating. Protein has many roles in keeping the body healthy. It maintains cells, assists in growth, transports hormones and vitamins, and preserves lean muscle mass. You also need proteins for your immune system. Proteins are in foods like meats, cheese, dairy, and nuts.

Fiber should also be included in your diet. It helps to clean your intestines out of impurities and moves things along the digestive tract. Fiber also helps the carbohydrates to be absorbed more slowly into the body. Fiber can prevent you from having certain types of cancer and other types of GI problems. There is fiber in beans, peas, broccoli, apples, raspberries, blackberries, and avacados.

You wouldn’t think that fats would be good for you, but there are good and bad fats. The bad fats are anything with saturated and trans fats. The good ones are the unsaturated or polyunsaturated fats such as vegetable oil, olive oil, seafood, nuts, and seeds. When eaten in moderation, good fats can help control cholesterol levels and prevent heart disease.


One of the leading causes of lack of energy is dehydration. Lack of water is a contributing factor of fatigue. So many people don’t drink enough water to stay hydrated. Water is extremely important especially after exercise, taken with certain medications, and in conjunction with a high-fiber diet. It is recommended that women get 11 cups of water from food and drink a day. Men should have 16 cups a day.


Staying away from caffeine is crucial. Caffeine is a stimulant that exaggerates the effect of natural hormones like adrenaline. It gets your heart pumping harder and faster and give you that “buzzed” feeling. It might feel good for awhile, but in a couple of hours that feeling will turn into exhaustion. Caffeine can dehydrate you. Caffeine can also interfere with sleep. It can keep you up longer, forcing you to get less sleep. Lack of sleep can effect your energy level.


Alcohol tends to help people unwind, but will also make them drowsy. This will make their reflexes slower, and therefore be sluggish. Energy levels will decrease when too much is consumed.



Lastly, lack of certain vitamins and minerals can cause you to have less energy. Low iron levels, particularly in women, can contribute to low energy levels. Vitamin D and magnesium are also vitamins a lot of people lack.

About Melissa A.

My name is Melissa and I’m 49 years old. Eight years ago I was diagnosed with Fibromyalgia. I was experiencing soreness in my whole body as well as fatigue. I was referred to a rheumatologist for my symptoms and diagnosis. I am always looking to learn things I can do to make myself feel better. It is a complex and baffling disorder to have. I would like to educate myself and others more about the newest treatments and options out there.

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