Reduce Cognitive Decline: 5 Foods to Avoid When You Have Fatigue

Reduce Cognitive Decline: 5 Foods to Avoid When You Have Fatigue

  • Sugary Snacks and Drinks
  • Refined Carbohydrates
  • Fried and Fast Foods
  • Alcohol
  • Caffeinated Beverages
  • The Science Behind Dietary Choices and Fatigue
  • The Role of iüVitalizer Energy Drink Supplement
  • Conclusion
  • References

Feeling constantly tired can significantly impact your daily life, and your diet plays a crucial role in either alleviating or exacerbating fatigue. While certain foods can boost your energy levels, others can leave you feeling sluggish and more exhausted. Moreover, your dietary choices are not only crucial for managing fatigue but also for maintaining overall cognitive health. Understanding what to avoid can help you manage fatigue and provide insights on how to avoid cognitive decline. Here are five foods to avoid if you're battling fatigue.


1 - Sugary Snacks and Drinks

    Sugary snacks and drinks, such as candies, sodas, and pastries, provide a quick burst of energy due to their high sugar content. However, this spike in blood sugar is often followed by a rapid crash, leading to increased fatigue. These foods cause your blood sugar levels to fluctuate wildly, resulting in feelings of tiredness and irritability.

    What to choose instead: Opt for fruits like berries or apples, which contain natural sugars and fibre that help regulate blood sugar levels, providing a steadier source of energy.

    clear glasses with coca cola drink and ice

    2 - Refined Carbohydrates

    Refined carbohydrates, such as white bread, white rice, and pasta, have been stripped of most of their nutrients and fibre. These foods are quickly digested, causing a spike in blood sugar followed by a crash. This can leave you feeling more fatigued than before you ate.

    What to choose instead: Whole grains like brown rice, quinoa, and whole wheat bread are better choices. They digest more slowly, providing a more sustained release of energy.

    white bread, processed foods, close up shot of slices of white bread

    3 - Fried and Fast Foods

    Fried and fast foods are typically high in unhealthy fats and low in essential nutrients. These foods can slow down your digestion, making you feel sluggish and tired. Additionally, they often contain trans fats, which can lead to inflammation and contribute to fatigue .

    What to choose instead: Opt for grilled or baked options and include healthy fats from sources like avocados, nuts, and olive oil in your diet.

    fried chicken and chips, unhealthy processed foods

    4 - Alcohol

    While a glass of wine or beer might help you unwind, alcohol can interfere with your sleep patterns. Even though alcohol can initially act as a sedative, it disrupts the restorative phases of sleep, leading to poor sleep quality and increased fatigue the next day.

    What to choose instead: Herbal teas, such as chamomile or peppermint, can help you relax without negatively impacting your sleep.

    man with blue shirt and head in hands in front of glasses of beer

    5 - Caffeinated Beverages

    Caffeine can be a double-edged sword when it comes to fatigue. In moderation, it can provide a temporary boost of energy and alertness. However, overconsumption of caffeinated beverages like coffee, energy drinks, and certain teas can lead to dependence and disrupt your sleep patterns, resulting in increased fatigue.

    What to choose instead: Try limiting your caffeine intake to the morning hours and opt for decaffeinated beverages or water infused with lemon or cucumber for hydration and a mild energy boost.

    birds eye view of different types of caffeinated drinks including coffee

    The Science Behind Dietary Choices and Fatigue

    Recent studies highlight the significant impact of dietary choices on overall health, including fatigue and cognitive function. According to research conducted by the University of Florida, a diet high in ultra-processed foods not only exacerbates fatigue but also increases the risk of developing conditions such as dementia. This underscores the importance of focusing on whole, nutrient-dense foods to maintain both physical and mental well-being.

    Further supporting this, a study published in Neurology investigated the associations between ultra-processed foods (UPF) and dementia incidence in the UK Biobank. The study included 72,083 participants aged 55 and older who were free from dementia at baseline. The findings revealed that higher consumption of UPF was associated with an increased risk of all-cause dementia, Alzheimer's disease, and vascular dementia. Specifically, a 10% increase in UPF consumption was linked to a 25% higher risk of dementia. Conversely, replacing 10% of UPF with unprocessed or minimally processed foods was associated with a 19% lower risk of dementia.

    The Role of iüVitalizer Energy Drink Supplement

    Get a sustained energy boost without the crash associated with many other energy drinks, and support your fatigue, energy, and cognition.

    A balance of stimulation and calm, with 30+ natural compounds formulated by scientist Dr Wolfgang Brysch. With iüVitalizer…

    • Get strong and sustained energy
    • Enhance your mental performance
    • Improve your physical performance
    • Concentrate better for longer
    • Be both calm and energised
    7 day trial pack of iüVitalizer from iüLabs, energy boost supplement, with water bottle, sachets and solute tubes, iuLabs, iuVitalizer, with pattern

      iüVitalizer contains a blend of natural ingredients, including vitamins B6 and B12, which are essential for energy production and cognitive function. These vitamins help convert food into energy and support brain health, making them crucial for maintaining energy levels and mental clarity. Additionally, the supplement includes adaptogenic herbs such as ginseng and ashwagandha, which have been shown to help the body adapt to stress and reduce fatigue.

      Studies have demonstrated that adaptogens can enhance endurance and decrease fatigue by modulating the body's stress response and supporting adrenal function. Furthermore, iüVitalizer is free from excessive sugars and artificial additives, making it a healthier choice compared to traditional energy drinks that often lead to energy crashes.

      iüLabs uses a unique high absorption technology SoluSmart® in combination with targeted mixes of highly effective ingredients, which allows you to absorb more of the active polyphenol (powerful plant) compounds. Why does this matter? Well, it means that your body gets more than you would with a standard supplement like a tablet, sachet, or drink (around 5-20 times higher gut absorption). This in turn, is supporting your health now and into the future.


      What Do Customers Say About iüVitalizer?

      5 star reviews of energy drink iuVitalizer, by iuLabs, iüVitalizer, iüLabs

      Magic Juice

      ‘This stuff is known in my house as 'Magic Juice' for good reason. Multiple generations within the family swear by it, from a 16-year-old athlete, through a middle-aged – and mostly exhausted – working mum, to several family members in their 70s and 80s with various health conditions, from depression to fibromyalgia. It makes a tangible and significant difference, for about the price of a coffee.’

      • Rachel B.

      Strongly recommend it!

      ‘The iuVitaliser drink has now become an essential part of my daily routine first thing in the morning. I essence it sets me up for the day, and I genuinely feel I have enhanced energy, focus and a sense of well being. I have no doubt that the drink also helps boost my immune system and a propensity to catch every common cold going has completely dissipated!’

      • Julian S.

      A Life-Changer for Perimenopausal Fatigue

      ‘I'm a woman in my early 40s battling perimenopausal fatigue, and iüVitalizer has been a true lifesaver for me!

      This product is fantastic. It provides an instant energy boost that's been a game-changer on tired days. But what's even better are the long-term benefits. My mood has improved significantly, and I experience less joint and muscle pain.

      iüVitalizer has transformed my life during perimenopause. If you're in a similar situation, give it a try. It's a lifeline to vitality and happiness. Highly recommended!’

      • Ziat


      <Read more reviews here>


      Try a Trial Pack of iüVitalizer

      Try a trial pack of iüVitalizer by iüLabs, best selling energy drink, from £27.99 for a 7 day trial pack


      Managing fatigue requires a holistic approach, and paying attention to your diet is a key component. By avoiding these five foods, you can help stabilise your energy levels and reduce feelings of tiredness. Instead, focus on a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables to keep your body and mind energized throughout the day. The evidence strongly suggests that making healthier dietary choices not only helps combat fatigue but also supports long-term cognitive health.



      1. University of Florida. (2023). Two recent large-scale studies highlight the impact of diet on cognitive health.
      2. Li, S., & Zhang, X. (2023). Consumption of Ultra-Processed Foods and Dementia Incidence: A Prospective Cohort Study. Neurology. doi:10.1212/WNL.0000000000200871. Link to study.
      3. Office of Dietary Supplements, National Institutes of Health. (2020). Vitamin B6.
      4. Office of Dietary Supplements, National Institutes of Health. (2020). Vitamin B12.
      5. Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals (Basel), 3(1), 188-224. doi:10.3390/ph3010188.
      6. Chatterjee, S., Pal, S., & Paul, M. (2010). A Randomized Controlled Trial of the Effect of Withania somnifera (Ashwagandha) Root Powder in Elderly: A Case Study. Ayurveda.
      7. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Sugary Drinks.
      8. Mayo Clinic. (2020). Whole grains: Hearty options for a healthy diet.
      9. Harvard T.H. Chan School of Public Health. (n.d.). Fats and Cholesterol: Out with the Bad, In with the Good.
      10. Office of Disease Prevention and Health Promotion. (2020). Dietary Guidelines for Americans, 2020-2025.
      11. National Institute on Alcohol Abuse and Alcoholism. (n.d.). Alcohol's Effects on the Body.
      12. Johns Hopkins Medicine. (n.d.). Caffeine: How does it affect our health?.
      Back to blog