Top five foods for fighting fatigue after chemotherapy
Whether it’s the days after chemotherapy or an afternoon dip in energy, fatigue is a common experience we all share living with cancer. Thankfully, there are several foods that have helped me fight fatigue, without steroids, and given me the energy to make it through the day.
Whole grains
Whole grains are complex carbohydrates that include foods like brown rice, oats, whole wheat or whole grain bread products, quinoa, and more. Complex carbohydrates take our body more time to break down, which means they release energy throughout the day. Whole grains also provide B vitamins which can help our bodies create energy.
Healthy fats
Pistachios, pumpkins seeds, almonds, mixed nuts, and avocados are full of healthy fats. Healthy fats can help improve mood and energy levels. Nuts and seeds provide healthy fats, plus a little bit of protein for an extra energy boost.
Water
When you’re dehydrated, you may feel more tired. Drinking water and eating foods that have high water content (fruit, vegetables, soup) can help restore the water you lose throughout the day. Aim for about eight to ten eight-ounce glasses per day. Hydrate to stay great!
Iron-rich foods
Iron helps cells get oxygen. If our cells don’t get enough oxygen, it can cause us to feel tired and weak. To help maintain healthy oxygen levels, eat iron-rich foods such as spinach, fortified cereals, and if tolerated, red meat.
Lean protein
Lean proteins like beans, chicken, and fish have essential amino acids that help the body make energy.
Eating too much or eating too little can also negatively impact energy levels
Try to eat regular meals and snacks to keep blood sugar levels stable and ensure you get all the nutrients you need to make and use energy! Try some snack ideas from the Academy of Nutrition and Dietetics to maximize your nutrition and energy levels.
This content is provided for informational purposes only and is not intended as a substitute for obtaining professional medical advice.
References
Academy of Nutrition and Dietetics. Eating to boost energy. Accessed August 5, 2024. https://www.eatright.org/health/wellness/healthful-habits/eating-to-boost-energy#
Today’s Dietitian. Energy foods: lunch and snack ideas to counter the afternoon slump. Accessed August 2, 2024. https://www.todaysdietitian.com/newarchives/JJ20p14.shtml
