Fatigue and Poor Nutrition

Too much, too little, not too late.

Nutrient-Poor Foods

Undernutrition or poor nutrition can cause fatigue. Nutrient-poor foods contain fewer vitamins, minerals, fiber, protein, and carbohydrates. When a person consumes nutrient-poor food ("junk food" that some people call "fill"), it fills them up but it does little for metabolism and energy. This kind of diet, while mentally "satisfying," can cause fatigue.

Processed and Ultra-processed Foods

Additionally, some foods, especially processed and ultra-processed foods, high in saturated fat, sugars and nitrates, can cause fatigue. Not only does a person expend more energy trying to digest saturated fats, but the latter also tend to cause an increase in fatigue-producing hormones. Saturated fats can also cause sleep disruption.

Many processed and ultra-processed foods are also high in sugars and carbohydrates, causing spikes and sudden drops in energy, which cause fatigue. These foods also contain nitrates, which are big culprits in causing fatigue: Nitrates disrupt the oxygen-carrying capacity of blood.

So you can be any weight and still be poorly nourished: This can contribute to fatigue.

Fatigue and Poor Nutrition

How to Beat Fatigue Caused by Nutritional Problems: The Basics

• Examine your diet and make changes (Read labels, get rid of junk food)

• Minimize on-the-run convenience foods

• Eat three small to moderate meals every three to four hours while you are awake and two small snacks in between: This helps to keep sugar levels and related energy levels stable.

• Watch portions (palm size)

• Use vitamin and mineral supplements, i.e., iron, B12, magnesium and vitamin D (consider consulting a healthcare provider who can order labs to check for adequate vitamin and mineral levels).

• Essentials of a healthy diet:

  -Lower your intake of sweets and saturated fats, and lower your carbohydrate intake. - When you eat carbohydrates, eat healthy whole grains like quinoa, brown rice, whole wheat, steel oatmeal, vegetables (especially green leafy) like broccoli and sweet potatoes, spinach, collard greens; fruits like apples, berries, oranges, and pineapple (may help inflammation!)

  -Eat proteins like beans, eggs, tofu, poultry, and fish

  -Eat healthy fats (i.e., avocados and nuts) to stabilize energy.

• Lower your salt (sodium) intake

• Stay well hydrated!​​​​

• Minimize alcohol-especially before bed. While some folks feel alcohol may help them relax, it can interfere with sleep

• Minimize caffeine products, which may ultimately worsen fatigue

• Don't eat for two hours before bedtime

Fatigue