ILANA KATZ MS, RD, CSSD
One of the most common complaints I hear from friends, clients and co-workers, is that they are all exhausted. Now don’t get me wrong, yes, I am working with many endurance and ultra-endurance athletes who train up to twenty hours per week. One’s knee-jerk reaction is “well, no wonder… all that training” meaning training logically elicits exhaustion, right? Believe it or not, no wrong – research has shown that physical activity, particularly endurance should generate invigoration (1,2)
So why then are we a nation of exhausted people? Co-incidentally, we are also a nation that leans towards convenience. So what has that got to do with exhaustion… mmm… allowing others to do the work for you? Spelled out, going for food that is already prepped by some form of processing, rather than taking some time out to prepare and control ingredients. Although this may seem to buy one some time for more rest and relaxation, it actually contributes more towards exhaustion. Oxymoronic, isn’t it? Skimp on your own preparation and control and you will shortchange yourself not only in extra energy, but relief of constant fatigue. Furthermore, besides energy, nutrition plays a major role in daily mood stabilization. This article is thus my intention to wake you up and get you into good mood food
Melatonin (cherries, tart cherry juice)
Melatonin is the neurotransmitter that regulates the sleep and awake cycle. There is no better way to restore energy than to get a good nights sleep every night. Cherries and cherry juice not only are high in disease-fighting supernutrients, such as antioxidants, but they are also a good source of melatonin. The European Journal of nutrition did a study last year which showed that subjects drinking as little as 2 – 4oz oz of cherry juice twice daily significantly improved their sleep patterns compared to the control group, who were given a placebo (3). So to all you insomniacs, here is something to experiment with, especially in season (that’s cherry season, as well as training season).
Tryptophan (grains (quinoa, oats, brown rice,) corn, potato, pasta, turkey)
Most of us are aware that turkey is known to be the precursor to a glorious nap after thanksgiving dinner, right? The hypothesis behind this is the presence of the amino acid tryptophan, stimulates serotonin, the neurotransmitter which produces a relaxation period shortly after it is stimulated. Most of the clinical research on tryptophan for insomnia occurred in the 1970s and 1980s. However more recent studies have leaned towards a more skeptical look on these results producing a positive relationship (4). Don’t let this deter you however, because even though it may be a sleep enhancing myth, tryptophan has been found to reduce depression. A recent study found that tryptophan (2 grams a day), significantly decreased levels of depression scores, and an improved sleep after four weeks of treatment (4). So, maybe not sleep enhancing food in the short term, but definitely a good mood food. Tryptophan is also high in dense carbohydrates such as multigrain bread, brown rice, potato, corn, pasta and quinoa.
Vitamin B6 (tomato, banana, oats, rice, enriched cereals)
B vitamins have typically been the generic prescription for those struggling with lulls of energy daily. In particular, Vitamin B6 (like tryptophan) aids in the stimulation of serotonin, the relaxant neurotransmitter as described above. Food sources naturally rich in B6 include tomato, banana, oats and rice. Most cereals are fortified (enriched) with B6 to reduce the overall effect of our exhausted nation.
Iron (lean beef, poultry, spinach, cooking in iron skillets)
Anemia is a most definite cause of fatigue. Iron is beneficial for people who are typically fatigued due to the progression of iron loss, on the fast track to iron deficiency anemia. Those at an increased risk include vegetarian or vegans (not getting iron due to lack of red meat, the most biovailable source of it), women who have a heavy menstruation cycle (loss of iron in blood), and athletes (degradation of oxygenated blood.) The worst combination that increases risk of anemia is a vegetarian, female athlete. Animal protein is the best source of the most biologically available iron, however for many watching their heart health or for vegetarians/vegans, spinach not only contains a high source of iron, it also is rich in antioxidants and energy producing carbohydrates. Cooking in iron skillets can also aid in providing the mineral to those lacking iron from food sources. [For in depth detail on iron deficiency anemia in athletes, also see: http://192.185.164.20/1985/nutrition-science/iron-deficiency-and-athletes-ilana-katz-ms-rd-cssd/ ]
Omega 3 fatty acids (walnuts, pine nuts, salmon, tuna, mackerel)
Fats in general are rich in energy, merely because they have much more calories packed into a gram than any other nutrient. But be aware, we do not want to over eat fat, particularly when focused on a lean body composition. Some fat is essential in ones daily intake, so its best to focus on the healthiest sources of fat and avoid saturated and trans fats, which not only increase the risk of cardiovascular diseases, but also replace the healthier sources and essential fats. Recent studies have shown that Omega 3s support and protect the heart, the brain and nervous system, as well as vascular health (5). Nuts are a particularly good source of fat, particularly walnuts and pine nuts which are high in Omega 3 fatty acids. These sources are great aid in faster and more efficient recovery from endurance work outs. If getting a good source through food is lacking, endurance athletes dealing with fatigue should consider supplementing with at about 2000 mg per day of fish oil.
Water
It should not be a surprise to most that water is the most valuable nutrient for an even keel of energy throughout the day. This means consistent hydration and replenishment of what is lost through heat. Sweating is the means for the body to cool itself through evaporation off the skin, thus sweat losses not replenished can risk dehydration with horrible symptoms: Nausea, vomiting, chronic exhaustion, irritability and severe headaches. These symptoms shout out loud: “Bad Mood.” Moreover, many individuals rely on thirst as means to prevent dehydration. This is a big mistake for multiple reasons. For one, the more in a constant state of dehydration one is in, the less thirsty one feels (body slowing metabolism for protection). Furthermore, the sense of thirst diminishes with age. Yes, this is why dehydration is a leading problem amongst the elderly. Watermelon thus makes the cut. It is the fruit with the highest water content, and simultaneously is rich in other antioxidant sources and nutrient benefits.
Polyphenols (potato, dark chocolate, tomato, mint, citrus fruit)
Polyphenols are biochemical compounds that increase chemicals in the brain associated with wakefulness and alertness, thus they emit a sense of energy and well being. It is no surprise then that chocolate makes the cut for good mood food, particularly dark chocolate because of it offers other healthy benefits too. The chief reason for the interest in polyphenols, is the recognition of the antioxidant property. It is bonus that the discovery of good mood food resulted simultaneously (6). These super nutrients are found in tomatoes and certain aromatic plants such as mint, and they are also present in high concentrations in citrus fruit. Interestingly, methods of preparation have a marked effect on the polyphenol content of food. Peeling fruit, vegetables is not the best idea, particularly root vegetables (such as potatoes). Peeling removes a significant portion of polyphenols because these substances are often present in higher concentrations in the skin. Heat may also cause a loss in opportune nutrient benefits. Onions and tomatoes lose between 75% and 80% of their superfood benefit after boiling for 15 min, 65% after cooking in a microwave oven, and 30% after frying. Therefore steam cooking of vegetables, which avoids leaching, is preferable.
Foods to Avoid to Overcome Fatigue
Caffeine
The boost you may think you are getting from your cuppa Joe in the morning is actually detrimental to curing fatigue. Not only is it an addicting substance, meaning that if you do not get your fix you will suffer from headaches and fatigue, but it also can result in a caffeine crash. This means that once it has gotten your heart rate up and you feel ready to face the day, the biochemical response to that is to send counter regulatory hormones to even out this high, overcompensating, and resulting in sleepiness later on (similar to a sugar high, then crash). [For more details on the sugar crash, you may be interested in reading http://192.185.164.20/1428/nutrition-science/dissolving-sugar-cravings/]
Alcohol
It is often argued that alcohol has a proven benefit to heart health due to its rich antioxidant content. The antioxidants are actually coming from the grapes in wine, or the hops in beer. Alcohol itself does not offer any antioxidant qualities. A glass of wine or beer from time to time will not cause any havoc, however too much alcohol has a dehydration effect, symptomatically inducing sleeplessness and fatigue. [For more detail on alcohol metabolism, also see http://192.185.164.20/1845/weight-management-strategies/metabolic-effects-of-alcohol/ ]
High Fat Foods
Saturated and trans fat, as opposed to omega 3, mono and poly unsaturated fats takes a lot longer to digest which can result in stomach cramps and further lack of sleep, particularly if over eaten or consumed close to bedtime. On the other hand, avoiding essential fats can also lead to digestive and health problems. The best advice on fats is to get most of your required fat for the day from the good sources of fat, and avoiding solid at room temperature fats, as mentioned above.
In summary
Foods play a role in moods and energy. Some as you will have noticed enable rest, relaxation and a good night’s sleep, while others not only induce insomnia, but prevent its healing and simultaneously result in irritability and fatigue.
So the quick and dirty meal plan formula to fight fatigue is to keep your energy even throughout the day by eating more often. Focus on lean proteins that are also rich in iron, such as lean beef, poultry or plant based green leafies. Foods high in antioxidants and other super powers as described above should be a part of your consistent meal planning. Do not neglect hydration, and avoid overdoing the caffeine and/or alcohol.
REFERENCES:
- Talbott SM, Zhu JS, Rippe JM. Coryceps enhances endurance in sedentary individuals. Med Sci Sports Exerc, 2001;33.
- Yuri Verkoshansky. Block Training system in Endurance Running.
- Eur J Nutr 2011, oct 30.
- Riemann, D., et al., The tryptophan depletion test: impact on sleep in primary insomnia – a pilot study. Psychiatry Res, 2002. 109(2): p. 129-35.
- Journal of Medical Food 2010; 13(3) pg 580.
- Manach et al., Polyphenol food sources and bioavailability. The American journal of Clincal Nutrition.
