Anyone can experience fatigue at any time, although it usually appears after strenuous physical activity, a demanding work day, or both. Repeated exercise causes fatigue, which can be reduced by getting enough rest, a good night’s sleep, or a full night’s sleep. In contrast, fatigue is a persistent, involuntary state of tiredness and drowsiness. Keeping up with your regular routine can be difficult and demotivating when you’re tired. It can be chronic (lasting more than a month) or acute (lasting more than a month or 1 to 6 months or longer).
A person’s short and long term level of fatigue is directly related to the food consumed by him. For example, iron deficiency is associated with fatigue, reduced work capacity, and poor academic performance. Similar to empty calorie items, foods with added sugar and solid fat such as sweets and soft drinks have little nutritional benefit. As a result, you may feel full even when you haven’t eaten any foods rich in nutrients your body needs.
To survive in the fundamental metabolic processes that enable core cellular functioning, we all need a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport and cerebral functions, a balanced diet is important for brain and muscle function. As a result, cognitive and psychological processes are affected, 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 fatigue.
Here are some easy ways to use diet and nutrition to beat fatigue and stay energized:
Add Protein to Your Diet
Protein helps maintain endurance levels and build stamina. Because it helps repair the wear and tear of your muscles, and reduces muscle loss, it ensures that your body has enough muscle to sustain everyday life. This is why athletes or people with an active lifestyle swear by consuming protein through their diet or supplements.
hydration is key
One may wonder, how does a calorie low, tasteless liquid such as water help with energy levels. Dehydration causes symptoms such as tiredness and fatigue. Research from the University of Connecticut has found that even mild dehydration can alter a person’s mood, energy level and ability to think clearly. The effects of dehydration on concentration, fatigue, and anxiety are even more profound for women.
cut down on caffeine
‘Don’t talk to me until I’ve had my morning coffee’, does this Internet meme sound familiar? Caffeine lovers, especially those who can’t start their day without a generous “energizing” dose of coffee or tea, are actually pushing themselves toward more fatigue during the day. Coffee can act as a temporary brain stimulant that increases your energy level and focus for the short term, but can quickly result in an energy crash later on. Furthermore, it can cause dependence and interfere with the natural circadian rhythm or sleep cycle. Overall, drink two additional cups of water for every cup of coffee.
Cheers to alcohol, invitation to fatigue
A full glass of wine can deplete your energy levels by half. Not only does it dehydrate your body and disturb sleeping and eating patterns, alcohol increases the body’s levels of epinephrine, a stress hormone that increases heart rate and generally excites the body, which This can result in nighttime awakenings, according to Harvard Health Publishing. If you’re going out or staying every other night, cut down on your alcohol consumption. Do the same for smoke.
eat well
Eating processed foods, ordering out frequently and regularly whipping up sugar-laden dishes can reduce the nutrients going into your body, and imbalance your diet. Consume prescribed calories for your age, gender and activity level, and don’t follow fad/extreme diets in the name of weight loss or spot reduction. Food is your body’s fuel and if it is not getting enough and/or good quality then fatigue is inevitable.
A healthy diet requires physical activity, adequate sleep, mental peace and relaxation. Important vitamins and minerals can be obtained naturally from a variety of sources such as fruits, vegetables and meat. Essential nutritional requirements vary from person to person due to factors including age, sex, and medical conditions such as pregnancy and lactation. Beyond that, circumstances, lifestyle decisions, and restrictions all play a role.