Many Brits love to start the day with a coffee in order to feel refreshed and energised for what lies ahead. While it is certainly the case that the caffeine content of caffeine can work wonders for waking us up, it is not for everyone.

Around 10 percent of people are considered hypersensitive to caffeine – meaning they will experience some unpleasant side effects from coffee such as headaches and anxiety. 

Moreover people with certain health conditions like high blood pressure, as well as pregnant women, might need to exercise caution when consuming caffeine.

Luckily there are other ways to help us feel more awake, that don’t require a burst of caffeine.

This is all the more important around this time of year when cool temperatures and dark evenings can leave us feeling more lethargic than ever.

With this in mind Spanish nutritionist Laura Jorge recommended eating certain foods to prevent fatigue.

She also revealed which foods to avoid so as not to suffer an “energy crash” later in the day.

Speaking to Argentinian news channel TN she explained that a diet lacking essential nutrients promotes fatigue because we obtain energy and repair damaged tissues from these nutrients.

On the other hand, the specialist points out that a diet rich in sugars promotes glucose spikes, which could lead to hypoglycemia and, consequently, fatigue. 

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Therefore, she advised reducing the consumption of sugars to maintain stable glucose levels. Additionally, maintaining proper hydration is another key to avoiding fatigue and ensuring optimal body function.

She also warned that caffeine may actually do more harm than good. Laura said: “When caffeine is metabolised, its effects diminish, and therefore we will feel more tired,” she adds. Moreover, it’s worth noting that excessive caffeine intake generates tolerance, so it will stop providing us with that extra energy boost.”

What to eat

According to Laura, a varied and balanced diet provides all the nutrients the body needs to perform all necessary functions for living and maintaining good health. 

Along with various micronutrients – vitamins, minerals, trace elements – it’s necessary to consume enough carbohydrates to “have sufficient energy,” she said.

The nutritionist highlighted the following four types of foods to beat fatigue:

• Oily fish because they are rich in omega 3
• Whole grains as they reduce glucose spikes and keep it more stable
• Lean proteins like chicken, turkey, and white fish, which are foods low in saturated fats
• Fruits and vegetables for the correct supply of micronutrients.

Her advice is backed by experts at the University of Michigan in the US which recommend the same foods as part of a “fatigue reduction diet”, specifically aimed at cancer survivors.

They say: “Fatigue is a problem faced by many survivors. A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired.”

More specifically they recommended eating this daily:

• At least three servings of whole grains
• Five servings of vegetables including one dark leafy green, one yellow or orange and one serving of tomato
• Two servings of fruits with at least one serving high in vitamin C
• Two servings of fatty fish, nuts and/or seeds, or oils.

Laura also listed the following foods that can worsen fatigue:

• Sugars present in pastries, sweets, and soft drinks generate glucose spikes and subsequent drops in glucose levels that cause tiredness and fatigue
• Foods high in saturated fats generate a feeling of heaviness and hinder digestion, leading to greater fatigue
• Energy drinks provide an extra energy boost at a specific moment but subsequently cause a sharp drop in energy
• Simple carbohydrates like white bread, pasta, and rice generate glucose spikes similar to simple sugars.