Anyone can experience fatigue at any moment, although it usually appears after strenuous physical activity, a hard day’s work, or both. Exercising frequently leads to fatigue, which can be reduced by getting enough rest, taking a good nap, or sleeping through the night. By contrast, fatigue is a persistent and uncharacteristic state of tiredness and drowsiness. It can be difficult and frustrating to maintain your normal routine when you are tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or one to six months or more).
Short- and long-term levels of fatigue are directly related to the food they eat. For example, iron deficiency is associated with fatigue, decreased ability to work, and substandard academic performance. Similar to zero-calorie items, foods with added sugar and solid fats such as sweets and sodas have little nutritional benefit. As a result, you may feel full even if you don’t eat any of the nutrient-rich foods your body needs.
In order to survive the basic metabolic processes that enable essential cells to function, we all need a balanced diet and adequate nutrition. Because they are involved in metabolism for energy production, DNA synthesis, oxygen transport, and brain function, a balanced diet is critical to brain and muscle function. As a result, cognitive and psychological processes are affected, including physical and mental exhaustion. Iron, Magnesium, Zinc, Vitamin C and Vitamin B (B1, B2, B3, B5, B6, B8, B9, B12) help fight fatigue.
Here are 6 easy tips on using diet and nutrition to beat fatigue and stay optimistic:
1. Add protein to your diet: Protein helps maintain stamina levels and build endurance. Because it helps your muscles repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain daily life. This is why athletes or those with an active lifestyle swear by eating protein through their diet or supplements.
2. Hydration is key: One might wonder, how does flavorless and calorie-free liquids like water help boost energy levels. Dehydration causes symptoms such as tiredness and fatigue. Research from the University of Connecticut found that even mild dehydration can alter a person’s mood, energy level, and ability to think clearly. The effect of dehydration on concentration, fatigue, and anxiety is more profound in women.
3. Cut back on caffeine: “Don’t talk to me until I have my morning coffee,” does this internet meme sound familiar? Caffeine lovers, especially those who can’t start their day without a generous dose of “energizing” coffee or tea, are actually pushing themselves toward greater fatigue throughout the day. Coffee may act as a temporary brain stimulator that raises your energy level and focus in the short term, but it can quickly lead to an energy crash later on. Furthermore, it can build dependence and interfere with the natural circadian rhythm, or sleep cycle. In total, for every cup of coffee, drink two more cups of water.
4. Cheers to alcohol, invites fatigue: A full glass of alcohol may leave your energy levels half empty. Not only does it dehydrate the body and disturb sleeping and eating patterns, alcohol raises the body’s level of adrenaline, the stress hormone that increases heart rate and generally stimulates the body, which can lead to nighttime waking, according to Harvard Health Publishing. If you plan to go out or stay every couple of nights, reduce your alcohol intake. Do the same for smoking.
5. Eat well: Eating processed foods, ordering frequently, and eating recipes loaded with sugar on a regular basis can reduce the nutrients in your body, and imbalance your meals disproportionately. Take the prescribed calorie intake for your age, gender and activity level, and don’t resort to extreme diets in the name of weight loss or instant slashing. Food is your body’s fuel, and fatigue is inevitable if it isn’t getting enough quantity and/or good quality.
6. A healthy diet requires physical activity, adequate sleep, mental peace and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. Basic nutritional requirements vary from person to person due to factors including age, gender, and medical conditions such as pregnancy and breast-feeding. In addition, conditions, lifestyle decisions, and restrictions play a role.
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