Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease. But we have the power to change our habits, boost our energy, and feel terrific.

We all know that regular exercise, stress management, and getting at least eight hours of sleep are critical for combating fatigue. It also turns out that our eating habits directly affect our energy levels, and there are ways we can use nutrition to feel more energy throughout the day.

1. Eat predominantly nutrient-dense foods
Optimal energy metabolism (the process that converts food to energy) requires an abundance of vitamins and minerals. Every cell in our body can unlock its energy potential with the proper fuel from food. If we dont get enough nutrients from foods, we suffer from sub-optimal cellular energy metabolism, making us feel tired and sluggish.

2. Seek out foods high in antioxidants
Antioxidants are the bodys scavengers of those damaging chemicals that tax our system and cause fatigue and lead to illness. Being that there are thousands of natural, protective antioxidants in fruits, vegetables, and other plant-based foods, a pill or processed food will never come close to what youll get from the whole food.

Furthermore, too much of certain nutrients can be risky – this risk is alleviated when the nutrients come packaged in a whole food, which is naturally balanced with complementary nutrients and thousands of health-supporting compounds. Seek out colorful, juicy fruits like berries and melons, and dark green leafy vegetables like kale, broccoli, collard greens, and spinach.

3. Focus on omega-3s
Studies show that diets high in omega-3 fats improve mood, memory, and thinking, which are related to focus and energy. Try to get at least one excellent source of omega-3 fats a day: fish, flax seeds, flax oil, hemp seeds, hemp oil, leafy greens (think big salad), or walnuts. Omega-3 supplements such as fish oil can help but they should never replace a healthful diet.

4. Ditch the diet
If your “diet” is synonymous with “deprivation,” youre doing your body a “disservice.” Skimping on calories ultimately decreases your metabolism as your body tries to conserve all the energy it can. Thats why dieters often feel lethargic. To make matters worse, as metabolism slows, the body burns even fewer calories, leading to a slower rate of weight loss. Then when more calories are inevitably consumed, weight gain is the usual result.

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