Eliminate 'Unexplained Fatigue'! Dietary and Lifestyle Improvements to Boost Performance

Do you ever feel unrefreshed no matter how many hours you sleep, or suddenly feel sluggish in the afternoon? We have also tried several countermeasures, and by eliminating the possible causes one by one, we have felt much better. Fatigue and malaise are often not a 'single illness' but rather a complex result of diet, beverages, nutrition, and lifestyle habits. Here, we will explain five often-overlooked causes and specific solutions.

Fatigue Caused by Diet Quality

Blood Sugar Fluctuations Due to Excessive Carbohydrate (Sugar) Intake

Refined carbohydrates such as white rice, bread, udon, and pasta cause a rapid rise in blood sugar, followed by a sharp drop. This is the cause of strong post-meal drowsiness and 'sudden fatigue.' When we tried it ourselves, we found that by halving the white rice at lunch and instead consuming plenty of vegetables and protein, our afternoon performance became noticeably more stable.

Solution: Replace with whole grains, brown rice, or mixed grains; combine meals with 'protein + dietary fiber + quality fats'; for snacks, choose options that don't cause rapid blood sugar spikes, such as nuts or yogurt.

Considering the Possibility of Gluten Sensitivity

People with a diet high in wheat products may experience chronic discomfort, brain fog, and fatigue due to gluten. Gluten sensitivity can affect the entire body through intestinal inflammation, so a short-term (2-4 week) gluten elimination trial can be very revealing. However, it's recommended to consult a doctor or nutritionist before attempting long-term complete elimination on your own.

The Vicious Cycle Created by Drinks and Caffeine

The Temporary Effects and Pitfalls of Energy Drinks

If you rely on energy drinks during work, the sugar and large amount of caffeine will give you a temporary boost, but then severe fatigue returns, leading to a vicious cycle of drinking another energy drink. Caffeine dependence gradually builds tolerance, making the same amount less effective.

Solution: First, stop consuming sugary drinks and switch to black coffee or unsweetened green tea. Short walks, light stretching, and consuming protein bars or nuts to avoid sudden blood sugar changes are also effective. Additionally, avoiding caffeine 6 hours before bedtime can help maintain sleep quality.

Chronic Fatigue Caused by Nutritional Deficiencies and Incorrect Dieting

Protein Deficiency and the Importance of Amino Acids

When there is a lack of protein, which is essential for muscle and nerve function, endurance and recovery decrease, making you more prone to fatigue. Studies have also reported cases where high-protein diets contribute to reducing fatigue and stress (Helms et al., 2015, and Dipla et al., 2008), and BCAA (branched-chain amino acids) have been suggested to suppress central fatigue (Blomstrand, 2006).

Solution: Aim for 20-30g of quality protein per meal, actively incorporating eggs, fish, chicken, yogurt, tofu, and natto. Even with a plant-based diet, it's fine as long as you are mindful of the quantity and amino acid balance; using protein supplements or BCAAs as needed is also an option.

Incorrect Calorie Restriction and Lifestyle Review

If you drastically cut calories to lose weight in a short period, your basal metabolism and hormone balance can be disrupted, leading to chronic malaise. Lack of sleep, insufficient exercise, and chronic stress also worsen fatigue.

Solution: Instead of excessive restriction, manage your weight slowly while maintaining nutritional balance. To improve sleep quality, try avoiding smartphones before bed, getting some light sun exposure in the morning, and incorporating moderate exercise (aerobic + strength training) a few times a week.

Summary

Fatigue and malaise are often not 'unexplained' but rather a complex result of daily diet, beverages, nutritional balance, and lifestyle habits. First, try basic measures such as reviewing refined carbohydrates and sugars, breaking energy drink dependence, increasing protein per meal, and stopping unreasonable calorie restrictions. Just as we have tried several methods and felt their effects, small changes can make a big difference. If there is no improvement or severe malaise continues, it is recommended to consult a doctor as there may be possibilities of anemia, hypothyroidism, sleep apnea syndrome, or depression.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.