Eat this to combat fatigue

If you're feeling fatigue, it may be more than just getting some sleep — it could also be your diet. Here are some ways you can naturally fight fatigue.

• Increase your iron level. If your diet is low in iron, your blood cells aren't able to carry their usual load of oxygen and your energy level plummets. Nosh on high-iron foods like meat, liver, whole grains and green leafy vegetables.
• Iodine deficiency can also cause ongoing fatigue. You can counter it by eating ocean fish and sprinkling food with iodized table salt.
• Buy wholegrain products. Whole grains break down slowly in your body, releasing sugars into your bloodstream evenly. That means your body gets a constant energy supply and your blood sugar levels won't fluctuate dramatically, causing fatigue.
• Fresh vegetables, plus milk and milk products, contain a wide spectrum of vitamins and minerals crucial to well-being. They can boost your body's performance capacity, so include them in the menu plan every day.
• Enjoy a tasty and healthy vitamin and mineral bombshell. Try this: spread a slice of wholegrain bread with cream cheese, and add avocado, alfalfa sprouts and chives.
• Avoid coffee, cola and champagne. These drinks are often recommended as picker-uppers, but the boost doesn't last long and often has a boomerang effect.
• Stay away from sweets such as chocolate and candy. They contain what are referred to as simple sugars, which quickly elevate blood sugar levels and performance capability — but they crash just as quickly, sending you into an energy slump.
•  Snack better. Instead of sweets or fast food, eat a container of yogurt or a piece of fresh fruit.

In addition to a good night's sleep, a power nap may just be the tool you need to stay sharp throughout the day. Recent research found that sleeping for 30 minutes to an hour during the day can boost your brain power and increase your ability to learn new facts and skills. The theory is that having a nap during the day allows your brain to file away memories and new information. Aim to take your nap about eight hours after getting up in the morning so that it doesn't disrupt your nighttime sleep.