Fabulous tips to help fight fatigue
ANYONE can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both.
Exercise frequently results in exhaustion, which can be reduced by getting enough rest, taking a nap, or getting a full night’s sleep.
Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness.
It might be difficult and demotivating to maintain your regular routine when you’re tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer).
Short- and long-term levels of fatigue are directly related to the food we eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance.
Similar to empty-calorie items, foods with added sugar and solid fats, like soft drinks and sweets, have little nutritional benefit.
As a result, you might feel full even when you haven’t eaten any of the nutrient-dense foods your body needs.
In order to maintain the fundamental metabolic processes that enable core cellular functioning, we all require adequate nutrition.
A balanced diet crucial for brain and muscle function as food is necessary for our energy-producing metabolisms, DNA synthesis, oxygen transport, and cerebral functions.
As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness.
Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat:
Add protein to your diet: Protein helps keep up stamina levels and build endurance. Because protein helps your muscles repair wear and tear and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living.
This is the reason why athletes, or those with active lifestyles, swear by protein intake through their diet or supplements.
Hydration key: One might wonder, how a calorie-less, flavourless liquid like water helps with energy levels. Dehydration causes symptoms such as fatigue and tiredness.
Even mild dehydration can alter a person’s mood, energy level, and ability to think clearly, research by the University of Connecticut has found.
The effect of dehydration on concentration, fatigue and anxiety is even more profound for women.
Cut down on caffeine: “Do not talk to me till I have had my morning coffee”, does this internet meme sound familiar?
Caffeine lovers, especially those who cannot start their days without a generous “energising” dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day.
Coffee might act as a temporary brain stimulant raising your energy level and focus in the short term, but can quickly result in an energy crash later.
Moreover, it can build dependence and interfere with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, try to drink two extra cups of water.
Cheers to alcohol: A full glass of alcohol might leave your energy levels half empty.
Not only does it dehydrate your body and disturb sleeping and eating patterns, but the alcohol also raises the body’s level of epinephrine, a stress hormone that acts as a stimulant and increases the heart rate, which can result in night-time awakenings, according to Harvard Health Publishing.
If you are going out or staying in, reduce your overall alcohol intake. Do
the same for smoking.
Eat well: Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes regularly, can reduce the nutrients going into your body, and make your meals unbalanced.
Take the calorie intake prescribed for your age, gender and activity level into account, and avoid fad/extreme diets in the name of weight loss or acne reduction.
Food is your body’s fuel. Tiredness is inevitable if it is not getting enough quantity and/or good quality fuel.
A healthy diet requires a combination of physical activity, enough sleep, mental peace, and relaxation.
Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat.
The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, other medical conditions, lifestyle decisions, and dietary restrictions also play a role.