I have been coming across lots of cases of afternoon tiredness and autoimmune fatigue lately, so I want to help with a few tips.
We’ve all experienced it…the dreaded afternoon slump. One minute, you’re powering through your day with plenty of energy, and the next, you’re struggling to keep your eyes open, yawning constantly and battling to not take an afternoon nap. Or maybe for you it’s not just in the afternoon, maybe it’s most of the day as in the case of autoimmune fatigue.
Autoimmune Fatigue
Autoimmune fatigue can feel so frustrating. You may be feeling like you’ll never feel like yourself again…if you even know what that is anymore! But worry not! By making some mindful adjustments to your diet and your lifestyle, you can keep those energy levels steady throughout the day and avoid that mid-afternoon dip.
Strategies to Improve Autoimmune Fatigue
Here are some key strategies to help you balance your diet and maintain sustained energy.
Breakfast Improves Autoimmune Fatigue
Starting your day with a nutritious breakfast sets the tone for sustained energy. Aim for a balance of complex carbohydrates, protein, and healthy fats. Complex carbohydrates, like whole grains, oats, and fruits, provide a slow and steady release of energy. Protein, found in eggs, yogurt, and nuts, helps to keep you full and satisfied. Healthy fats, such as those in avocados, butter and nuts, support brain function and help maintain energy levels. Avoid sugary cereals and pastries, as they can cause a rapid spike in blood sugar followed by a crash.
Incorporate Adequate Protein for Autoimmune Fatigue
To prevent energy dips shortly after meals, have adequate amounts of protein in your meals. Protein helps stabilize blood sugar levels and provides a steady source of energy. Pairing protein with fiber-rich foods, such as fruit, veggies or a complex carbohydrate, can enhance satiety and keep you energized.
Complex Carbohydrates for Autoimmune Fatigue
Carbohydrates are the body’s primary source of energy, but not all carbs are created equal. Opt for complex carbohydrates, which are digested slowly, providing a gradual and sustained release of energy. Whole grains, legumes, vegetables, and fruits are excellent sources of complex carbs. On the other hand, simple carbohydrates, found in sugary snacks and beverages, can lead to rapid spikes and crashes in blood sugar levels, contributing to autoimmune fatigue.
Stay Hydrated to Prevent Autoimmune Fatigue
Dehydration is a common cause of fatigue. Make sure to drink plenty of water throughout the day to stay hydrated and maintain your energy levels. Herbal teas and water-rich fruits and vegetables, like cucumber and watermelon, are also good options. Limit your intake of sugary beverages and caffeine, as they can lead to energy crashes later in the day.
Caffeine Can Work Against Autoimmune Fatigue
While a cup of coffee can provide a quick energy boost, excessive caffeine intake can lead to energy crashes and disrupted sleep patterns. If you use caffeine as an energy source and feel like you have to have it to start your day, it may be time to give it up (I know that sounds scary!). Adaptogens can help! Here is a link to the ones I like to recommend.
Prioritize Fiber to Improve Autoimmune Fatigue
Fiber-rich foods help regulate blood sugar levels and keep you feeling full and energized. Include plenty of vegetables, fruits, whole grains, and legumes in your meals. Fiber also supports digestive health, which can impact your overall energy levels. Aim for a variety of colorful fruits and vegetables to ensure you’re getting a wide range of nutrients.
Practice Mindful Eating for Autoimmune Fatigue
Mindful eating involves paying attention to your body’s hunger and fullness cues and making conscious food choices. Avoid eating on the go or while distracted by screens. Take the time to savor your meals and listen to your body’s signals. Eating mindfully can help you make healthier choices and prevent overeating, which can lead to energy crashes.
Let’s Connect!
What’s your favorite way to stay energized throughout the day? Is there anything you would add to this list? Comment with your tips. And if you feel like you’re stuck and need more help, reach out! I’d love to hear your story and help you along your health journey.
