Ever gone to bed early, are in good health, but woke up the following day still exhausted? Well, according to experts, the first thing you need to watch out for is your diet.

Isaac Bikorimana, a nutritionist at Kibagabaga Hospital in Kigali, says minding what one eats is vital as far as good health is concerned.

"You are what you eat. For instance, don’t expect to be more energetic when you spend all your day on fried snacks and coffee, which all contribute to your tiredness. This is because such foods and drinks produce stimulant which end up giving you restlessness,” he says.

Bikorimana advises that fruits and vegetables such as broccoli, sukuma wiki, cabbage, cauliflower, brussels sprouts, carrots and sweet potatoes are some of the food stuffs one should include in their diet to steer clear of this condition. Also, staying away from wheat and oats is important.

"For the protein element, meat, fish and beans are essential, but avoiding eggs, dairy products and ice cream will see you more energetic than ever,” he says.

He further notes that those starting out on a healthy diet should be patient as the fatigue reduces gradually.

"After a month and so of healthy dieting, one should begin feeling lighter, have more energy and can sleep more soundly. Remember, starting on a new diet which your body was not used to before can bring some changes in how it used to function; so going carefully on your new diet is essential,”he says.

Bikorimana adds that besides just affecting your concentration, too much tiredness is not good for your health.

"Intake of too much alcohol leads to one feeling fatigue because it’s a depressant. Lack of certain vitamins and minerals, as well as low iron cause exhaustion,” he says.

According to Joseph Uwiragiye, the head of nutrition department at University Teaching Hospital, Kigali, consuming foods that contain unsaturated fats (health fats) such as legumes, fruits, which are high in vitamins and minerals, is good for keeping one in good shape.

These foods contain antioxidants, which fight free radicals and prevent oxidation of unhealthy fats, he says.

Uwiragiye says when free radicals are not removed from the body, they can cause heart problems such as high blood pressure, which may later lead to restlessness, thus interfering with one’s concentration even during working hours.

However, sometimes one could be eating right but still experience fatigue. In this case, Dr Francis Kazungu, a general practitioner in Kigali, says apart from the diet, the most likely cause could be liver congestion.

"Some people may have their liver loaded with other toxics, making it less effective when it comes to detoxifying the body, which may lead to tiredness. To avoid this, drinking a lot of water and staying away from stimulants is recommended,” he says.

Instead of feasting on snacks that will later deny you rest, Dr Richard Mayanja, a Kigali-based general practitioner, says one could do it another way.

"Eating carbohydrates for energy and protein for endurance is essential. Sticking to, and not skipping a good breakfast is ideal. Making sure the breakfast includes cereals, fruits, whole grain toast with peanut butter, as well as boiled eggs will keep you alert all day long,” says Mayanja.

He adds that eating a combination of complex and simple carbohydrates is the best way to maximise the body’s energy potential as these foods help in sustaining blood sugars.

According to Mayanja, one should avoid processed carbohydrates such as white rice and bread as they contain little fiber that leads to expending energy at high rate.

"As usual, the body needs water for various vital functions of the body, therefore, taking enough of it with other fluids such as fresh juices will ensure a good temperature, and this is either through sweat or moving food through the intestines. Most importantly, water is an ideal ingredient in the production of energy molecules,” he adds.