There are various kinds of work that an individual does in a day. In order to carry out each day’s task smoothly, one needs energy, stamina and high ability to concentrate. Apart from the daily routine task, there are some stress building elements too. For example tension caused due to job and low paid salary, stress developed while taking care of kids and aged parents. Such stress and tension may lead to fatigue in which headache and pain in the back are the related symptoms. This happens as the hormones such as adrenaline and cortisol shows a surge in its amount due to the above mentioned reasons.
Therefore, to fight with the above mentioned problems, one must consume such energizing and healthful meals so that he/she can stay focused, sharp and energized for the entire day. The below mentioned food items should be consumed more during the whole day for avoiding any problem leading to fatigue. They are:
Serotonin is a brain chemical that helps in the calming process of the mind. The level of this chemical is enhanced if we consume more amount of food stuffs which are rich in carbohydrates. For example wheat English muffin which is recommended to be taken with a fruit.
According to a research in UK, dark chocolate which consists of elements like caffeine and theobromine works as a stimulant that helps in boosting energy and mild mood of an individual. Therefore, eating more dark chocolates can help in reducing the stress and tension, so nibbling a few squares of the same daily is a healthy habit.
Samuel N. Cheuvront who is a PhD, RD and an important researcher in the US Army Institute of Environmental Medicine, once quoted that 20% of the total fluid we consume, comes from food. For keeping oneself focused and energized, the easiest way is to have more and more amount of water either directly or in the form of various food stuffs. According to a study, an athlete feels fatigue and also finds difficulty in concentrating and memorizing things after limiting fluids and the food which are rich in water for 15 hours. Food items like dry packaged snacks do not aid hydration as they lack sufficient amount of fluids. Pretzels being one of the examples of such dry snacks. On the other hand, one must always choose such snacks which are rich in water and such food items which swell up when cooked. Pasta and oatmeal are the examples of such types of snacks.
One of the recent research reveals that tea consists of a combination of Caffeine and amino acid L- theanine. These two essential elements help in reducing mental fatigue and enhances time of reaction, alertness and attentiveness and memory. As per another research carried out at University College of London, black varieties can always help in recovering fast from stress and tension. According to their study, the people who had tea for more than 3 to 4 times a day for 5 to 6 weeks had a lower levels of cortisol, a stress hormone, after a tensed situation.
1 cup of oatmeal that must be prepared from milk which should be free from fats. 1 diced pear, 2 tablespoon of brown sugar and 2 tablespoon of chopped walnuts can be used as topping over the oatmeal.
The above mentioned blend can be taken with a cup black tea.
1 cup soup having reduced amount of sodium minestrone
1 cup of sliced cucumber
¼ of a cup of hummus along with 10 to 12 small baby carrots.
1 cup of sliced red bell pepper
2 tablespoons of dark chocolate chips
1 cup of black tea
Spicy shrimp western pasta prepared by taking 10 lg shrimp and frying it using 2 tablespoons of olive oil along with clove garlic ginger paste and then sprinkling flakes of red pepper over dish after tossing it with 1 to 2 chopped tomatoes and 1 cup of the whole grain pasta.
1 plate of green salad along with 1 tablespoon of vinaigrette.
1 peeled orange
¾ of a cup of sorbet of raspberry
Sustained amount of energy can be gained by taking small meals and snacks on a regular interval. Instead of taking few large meals, taking small meals after an interval of every 3 to 4 hours also helps in keeping the blood sugar level on an even keel. This in turn helps in dampening the hunger of an individual. According to one of the studies carried out at National Institute on Aging, the people who took large meals only 2 to 3 times a day showed larger spikes in the blood sugar level as compared to the people who had more number of small meals a day.
Foods rich in fibers help in stabilizing energy by reducing the rate of digestion. They are filling too so that one does not eat more. Foods such as whole wheat, onions and bananas have high content on inulin and a prebiotic fiber. This fiber helps in enhancing the growth of bacteria which is healthy in the gut. Therefore, such food items help in increasing and holding the stamina of an individual and also help in controlling his/her body weight. Calming yourself with cooking such fiber rich foods and consuming it on a regular basis along with all day foods can help an individual in achieving a good level of stamina and energy with proper digestion.
The above mentioned food items help in the regulation of some of the hormones that aids in controlling one’s appetite. Specifically, there are no recommendations consuming prebiotic fibers. However, one can consume such fiber in small amounts in a day.