According to a 2023 Ifop survey, more than half of French people feel tired. Fortunately, this slack is not inevitable! Dr. Gérald Kierzek, medical director at True Medical, gives us a list of “boost” foods to favor.
Why are we tired?
Fatigue – also called asthenia – is a common symptom. If it is usually temporary and occurs after an illness or overwork (peak work, moving, arrival of a child, etc.) it becomes abnormal when it takes hold.
“Asthenia is abnormal fatigue when it persists even after rest (or when it only partially disappears). It causes the unpleasant and painful feeling of being unable to carry out daily activities. The person suffering from asthenia thus feels an imbalance between what they must accomplish and what they feel capable of doing. specifies the Health Insurance website.
If this feeling of always being “washed out”, “exhausted” or “empty” continues for more than six months, we speak of chronic asthenia.
However, this fatigue can be due to a physical health problem (repeated insomnia, chronic illness, cancer, etc.), mental health problem (depression, burn-out, etc.) or be linked to the environment. Very often, it results from a mixture of all these factors.
The “boost” foods to favor this winter
To alleviate this fatigue, certain foods can help. This is particularly the case with citrus fruits, or, even more surprisingly, with black pudding, as Dr Gérald Kierzek explains to us.
1. Citrus fruits (oranges, grapefruit, clementines): “rich in vitamin C, they boost immunity and fight against fatigue.”
2. Oily fish (salmon, mackerel, sardines, herring): “they represent an excellent source of vitamin D and omega-3.”
3. Green leafy vegetables (spinach, broccoli, Brussels sprouts): “they are rich in vitamins B9, C and iron.”
4. Seafood and black pudding: “they are very rich in iron.”
5. Dark chocolate and dried fruits: “these are good sources of magnesium.”
6. Fermented foods (yogurt, sauerkraut, kimchi): “rich in probiotics, they strengthen immunity.”
7. Pumpkin seeds: “they are rich in protein, magnesium and iron.”
8. Spirulina: “it is an excellent source of proteins, minerals and vitamins.”
Conversely, what foods should you avoid?
1. Refined and sugary foods, such as “refined cereals, confectionery, pastries, chocolate bars, sodas”.
2. Industrial products, “such as prepared meals and frozen meals.”
3. White bread and products containing gluten: “poor in nutrients, they can accentuate fatigue.
“In addition to a balanced diet, it can be beneficial to supplement with magnesium, multivitamins and iron to combat winter fatigue. Don’t forget to maintain a healthy lifestyle with regular physical activity and restful sleep”, pconcludes by Dr Gérald Kierzek.