Reducing Fatigue Through Food

Fatigue can be the toughest part of cancer, affecting you physically, emotionally and mentally. How long it lasts, the degree of severity and how often you might have it is different from person to person. Eating the right foods can help reduce this side effect and help during treatment and when in recovery. Some foods you might want to cut down on, or eat at certain times of the day to help even more.

Cutting down on sugar and caffeine is a great way to help reduce fatigue. Even though they do give you energy, it wears off quickly! Having a rush of energy that wears off quickly can cause you to feel even more fatigued or to feel more ill during treatment. Peppermint tea is a great alternative! This tea can boost your physical activity and cognitive function by stimulating the central nervous system, reducing pain, and improving concentration. There are also many other teas that can help with fatigue! 

  • Lemongrass 
  • Yerba Mate
  • Ginger 
  • Rooibos
  • Rosemary 

We all know keeping up with our nutrition is important. Even if you can’t eat a lot right now, grazing on healthy snacks throughout the day can help give you needed nutrients, energy and may help reduce nausea.

Here are some foods that will help reduce fatigue and alternatives to sugar based foods:

 Hummus 

Chickpeas, the main ingredients in hummus, is loaded with iron, folate, phosphorus, and B vitamins. Which gives you steady energy. Hummus also contains lemon juice, adding a great source of vitamin C as well as antioxidants. Another ingredient, tahini, which is made of sesame seeds is loaded with copper, zinc, magnesium, calcium, and phosphorus. 

Apples 

Due to their rich content of natural sugars and fibre, apples can provide a slow and sustained energy release, whilst helping to stabilize blood sugar. Why not try dipping apple slices into peanut butter? And create a super boosting energy snack!

Yogurt 

Yogurt contains some of nearly every nutrient that your body needs! The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Try adding fruit, oats and seeds to help boost your energy levels even more! 



Bananas 

An excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels. The vitamin B6 can metabolise carbohydrates and fats, turning them into energy and help produce more red blood cells. The vitamin C in bananas help to absorb iron better helping reduce fatigue. Both of these vitamins may protect your body from treatment.  

Eggs

Eggs contain plenty of nutrients, fat and protein. Fat and protein provide energy and help the body absorb vitamins. Leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production in several ways. Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy.