10 Dietary tips that can help with fatigue

The following dietary tips can help with fatigue.

1. Choose high-calorie foods
   If you can only eat small amounts of food, it should provide as much energy, nutrients, vitamins, and minerals as possible. Supplementary liquid foods can help you with this, as they have a good balance of these valuable ingredients. Especially when you are low on energy, you can increase your energy and nutrient intake with little effort!
2. Eat what you feel like eating
   If it is exhausting to eat, you should pay special attention to what you find appetizing. This will make it easier for you to enjoy your food and to eat more of it. Don’t force yourself to eat foods you don’t feel like eating.
3. Eat smaller meals more frequently
   It’s much easier to eat smaller meals (“snacks”) than larger meals. Try to eat 5 to 6 smaller meals a day. A large meal can be a demotivating sight if you are weak and also lack appetite.
4. Stock up
   Stock up the fridge, freezer and pantry. Healthy products that keep for a long time are great for your health and save time and energy. These include, for example:
   • Dry foods such as wholemeal pasta, rice, dried pulses such as peas and lentils, as well as semolina, oatmeal or quinoa.
   • Canned foods such as peeled, cooked potatoes, strained tomatoes, cut, cooked beans
   • Frozen vegetables have a long shelf life and can be prepared quickly. They are also very rich in vitamins. You can save yourself a purchase or two and also your energy by stocking up.
5. Pre-cooking
   If you have the energy to cook, prepare a larger quantity right away! Freeze the remaining portions so that you can eat them during busy days. Ask friends and family if they can support you if you need help.
6. Try alternatives
   Fortunately, there are now many ways to get healthy meals with very little effort. For example, there are many delivery services available and a lot of them also have a healthy selection of treats. You’ve probably also heard of cooking boxes. Here you get the ingredients and instructions for a dish of your choice delivered to your home. Delivery services, cooking boxes or ready meals from the freezer are acceptable temporary solutions!
7. Accept help!
   Have friends and family offered to help? Accept the support. They can take some of the work off your hands by doing the shopping for you, cooking delicious meals, helping with the housework or keeping you company. Think about what you need help with the most and what costs you the most energy.
8. Snacking is allowed!
   Keep a reserve of snacks that you like to eat. For example, put them in bowls where they are easy to reach. That way you can help yourself whenever you get hungry!
9. Keep yourself hydrated
   If you drink too little, you risk developing a fluid deficiency. This can cause headaches, for example, but can also reduce physical performance and cause concentration problems or fatigue. The symptoms of fatigue are thus intensified. It’s best to drink at least 1.5 litres of water, unsweetened tea or juice cordials throughout the day. You should always have a glass of water or a water bottle handy.
10. Choose the right time for your meals
    It can be very helpful to keep an energy diary. This will show you at what time of day you have the most energy. It will allow you to organise your day around your energy levels. For example, you can prepare and enjoy your meals during times when you feel more energised. Your food intake should be one of your most important priorities.

Author: Dr. Volker Henn | Reviewer: Dr. Christian Keinki

Sources:

• What is cancer fatigue? | Coping physically | Cancer Research UK. (2020). Cancer Research UK. https://www.cancerresearchuk.org/about-cancer/coping/physically/fatigue/what-is-cancer-fatigue
• Cancer Fatigue: What It Is, Causes, Symptoms & Treatment. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/5230-cancer-fatigue
• Fletcher, J. (2020, March 16). Can foods help fight fatigue? Medical News Today. https://www.medicalnewstoday.com/articles/foods-that-beat-fatigue
• Melanson, M. W. (2019). Foods that fight fatigue – Cancer Lifeline. Cancerlifeline. https://cancerlifeline.org/foods-fight-fatigue/
• Ball, M. J. S. (2020, June 7). Cheap, Easy Dinners for When You’re Low on Energy. EatingWell. https://www.eatingwell.com/article/7824662/cheap-easy-dinners-for-when-you-re-low-on-energy/