Ten foods & drinks to fight fatigue and those to avoid

Workers’ fatigue is a significant problem in modern industry, largely because of high demand jobs, long duty periods, disruption of circadian rhythms, and accumulative sleep debt that are common in many industries. Fatigue is the result of integration of multiple factors such as time awake, time of day, and workload. Good nutrition is the foundation for healthy and safe workers

Many health professionals suggest good nutrition is the foundation for healthy and safe workers. Eating healthy, frequent meals stabilise your blood sugar levels and sustain your energy. The foods you pair together, such as wholegrains paired with protein, can also help prolong an energy high.  If you’re feeling tired, remember that what we choose to eat as our body’s fuel will impact the performance of our bodies.

Read on to learn about 10 foods that can help you feel more alert, ward of muscle fatigue and help give you the energy you need to power through the day.


  1. Eggs

Whole eggs contain plenty of nutrients and are also a good source of fats, which help the body absorb vitamins. According to the United States Department of Agriculture, a typical egg contains 7 grams of protein, provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A. It is also a source of zinc and iron, which helps with energy production in the body.

  1. Bananas

During long periods of exercise, you will see many athletes reach for a banana. Bananas are a good source of carbohydrates and potassium – a combination that provides a long-lasting source of energy.

  1. Chia seeds

Nutrient-rich chia seeds are a source of protein, fibre and omega-3 fatty acids. Fibre helps prevent blood sugar spikes around mealtimes and omega 3 fatty acids fight muscle inflammation. Fatigue can be caused by rapid changes in blood sugar levels.

  1. Oats

Oats are high in fibre and complex carbohydrates. Complex carbohydrates are more difficult for the body to break down which makes them a longer lasting source of energy.

  1. Watermelon

Watermelons contain 92% water, which makes them a great source of hydration, which wards of fatigue. They also contain vitamin C, vitamin A and other nutrients.

  1. Spinach

Spinach is a green leafy vegetable rich in iron, vitamin K and magnesium. Spinach is excellent in salads, smoothies or in stir-fry and pasta dishes.

  1. Almonds

Whole almonds are nutrient-rich in fats, fibre and protein. Protein and fat can provide the feeling of fullness and increase energy levels. They also contain vitamin E and magnesium. A small handful make a great morning or afternoon snack.  Other healthy nut and seed choices include Brazil nuts, cashews, hazelnuts, pecans, walnuts, pumpkin seeds and sunflower seeds. Raw, unsalted versions are best.

  1. Water

Our bodies are made up of about 60% water, and is therefore essential for optimal functioning of the body. According to Healthline, water facilitates the energetic processes of the body, which is an energy boost in itself. Try drinking only water when you would usually reach for any other drink and notice the difference. 

  1. Beans

Beans are packed full of fibre, which take longer for the body to digest and help keep you feeling fuller for longer. Beans are also rich in magnesium, which helps the body relax and restore energy.

  1. Sweet potatoes

Sweet potatoes have a quarter of a day’s worth of potassium. Potassium helps keep electrolytes balanced which helps with hydration. Potassium is also known to relax the body and lower blood pressure, which results in less stress and fatigue.


Food and drinks to avoid

There are foods and drinks which can increase feelings of fatigue, including those that are high in sugar. Foods like this can spike energy but then lead to a quick dip immediately. Foods that aid fatigue include white bread, sugary foods such as syrup and honey, baked items, high caffeine drinks like energy drinks and heavily processed foods such as potato chips.



Why count microsleeps when you can prevent them?