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7 Foods To Reduce Tiredness

I often struggle with fatigue, especially when I have a busy week. If you’re feeling tired, there’s no need to reach straight for the coffee or energy drinks.

I’m sharing the 7 best foods to reduce tiredness and help you feel more awake.


We all know that water is essential for our health, but sometimes it can be hard to drink enough. Dehydration is a major contributor to fatigue, so try to drink at least 8 glasses every day. If you’re not a big water drinker, try diluting it with juice or getting your hydration from sports drinks, not energy drinks. If you’re really struggling to get your glasses in, carry a water bottle with you everywhere you go. Small sips throughout the day will make a big difference in your energy levels. 


Protein is a great way to reduce tiredness and energize your body. It stabilizes blood sugar levels, which can help you avoid the afternoon energy slump. Try incorporating lean protein into your diet with foods like salmon, chicken, turkey, yoghurt, eggs, and tofu. Yoghurt and nuts are also a great choice! By making these small changes, you’ll notice a big difference. 

Complex Carbohydrates

Carbs are a great source of energy, and complex carbs in particular provide sustained energy throughout the day. They also help keep your mood stable, preventing the dreaded 3pm crash. Don’t worry about gaining weight, as long as you’re getting your carbs from whole grains, fruits, and vegetables, you’ll be getting plenty of fibre and other essential nutrients. So go ahead and enjoy that bowl of oatmeal in the morning or that delicious vegetable stir-fry for dinner. 

Healthy Fats

If you’re feeling run down and struggling to focus, it might be time to up your intake of healthy fats. Fatty acids are essential for healthy brain function, which can also help reduce fatigue. Omega-3 fatty acids are especially beneficial, and they can be found in salmon, walnuts, and flaxseed oil. Adding more healthy fats to your diet is a simple way to boost your energy levels and sharpen your mind. So next time you’re feeling drained, reach for a healthy fat-rich snack to give yourself a much-needed boost. 

Vitamin C

Vitamin C is essential for good health, and luckily it also helps reduce tiredness. You can get your daily dose of vitamin C from foods like oranges, grapefruit, strawberries, kiwi fruit, and broccoli. Try to eat your five a day and incorporate a mix of colours in your eating habits. By adding more of these foods into your diet, you’ll be well on your way to reducing fatigue and feeling more awake. 


If you’re feeling tired and run down, it might be because you’re low on iron. This mineral is essential for energy production, and a lack of it can cause fatigue and even anaemia. Luckily, iron is found in many foods, especially red meat and leafy green vegetables like spinach. If you’re struggling with fatigue, make sure to add a few iron-rich foods to your diet. You can always take supplements, but getting iron straight from the source is easy and inexpensive. 

B Vitamins

B vitamins are essential for energy production, and many people are deficient in them without realising, particularly if you are vegetarian or vegan. You can get your daily dose of B vitamins by incorporating foods like eggs, whole grain breads and cereals, legumes, nuts, and meat into your diet. By eating a variety of these foods, you’ll be sure to get all the B vitamins you need.

These are just a few of the best foods to reduce tiredness. So, if you’re feeling run down and in need of a boost, try incorporating some of these into your diet. You’ll be surprised at how much of a difference they can make. 


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