Last updated : December 2017.
In this article, I will show you “how to fight fatigue”, causes and symptoms of fatigue, foods recommended to overcome fatigue. Surely, this article is very useful to you.
- What is fatigue?
- Causes of fatigue
- Symptoms of fatigue
- How to Fight Fatigue
- 1. Dinner
- 2. A varied and balanced diet
- 3. Don’t skip breakfast
- 4. Eliminate toxins
- 5. Define Priorities
- 6. Sleep well
- 7. Respect regular schedules and your sleep rhythm
- 8. Leave your mind blank before bed
- 9. Know how to delegate
- 10. Organize
- 11. Doing sport and exercise
- 12. Knowing to say no to children
- 13. Relax
- Foods Recommended to fight fatigue
What is fatigue?
Fatigue is a feeling of exhaustion and lack of energy , which, although it is normal as a result of physical exertion, lack of sleep, or even a very active and stressed life, may also have a psychological component of Lack of motivation and apathy, that is not solved with a restful sleep, a balanced meal or a mental break. That is when it becomes necessary to consult with a specialist.
Causes of fatigue
- Lack of rest.
- Rest not very effective.
- Unhealthy eating.
- Infectious processes, anemia, allergies or hypothyroidism.
- Physical over training.
- Stress or anxiety.
Sometimes fatigue is solved with a day of rest, but other times it becomes a chronic syndrome, in which the patient drags a fatigue that prevents him from leading a normal life and that affects him emotionally.
Symptoms of fatigue
Pure physical exhaustion leads to muscle weakness, generalized pains, lack of appetite, decrease defenses and poor sports performance (worsening of marks or absences to workouts).
Mental fatigue influences concentration, memory, learning ability and is often accompanied by drowsiness or headache, dizziness, depression, discouragement, irritability, crying and inability to overcome any small inconvenience.
How to Fight Fatigue
At night, a light dinner instead of a copious dinner, have something rich in energy and vitamins. A heavy dinner can endanger the quality of your dream. And a restful sleep is your best ally to avoid fatigue.
2. A varied and balanced diet
Our diet must cover all our daily needs with proteins, vitamins, minerals and trace elements. If your diet is insufficiently varied and poorly balanced, you will have deficiencies. And lack is the worst enemy of your body and the best friend of fatigue.
You must provide enough energy to your body to perform all the daily tasks, but it will not be beneficial to excess calories, because you will only get your digestive system to perform an overexertion to perform its function and process the food. How to Fight Fatigue.
3. Don’t skip breakfast
Don’t skip breakfast . If not, you will not receive energy for the morning. Remember to contain protein, carbohydrates, some fat and a good kick of vitamins with a juice or a fruit.
4. Eliminate toxins
Eliminates toxins. Sometimes fatigue is a consequence of your body accumulating toxins. Make a day of purifying diet based on fruits and vegetables and you will feel like new.
5. Define Priorities
It will also be necessary to define your priorities. For example, if fatigue is due to overwork, you should look for where you can try to reduce: delegate tasks, modify working hours, work from home, etc. And try to spend more time with your family and friends. The goal should be to look for those points where unnecessary stress has been generated and to seek strategies to reduce them.
6. Sleep well
Sleep well, not much, not too little. But above all, on a regular basis. Adapt your night to your own needs. Some people need to sleep only six hours to be in top shape, but others require eight to ten.
7. Respect regular schedules and your sleep rhythm
There is nothing worse than going to sleep at irregular times. Our biological clock feels mistreated and tiredness is inevitable. At night, from the first yawn, lie down under the blankets.
Don’t try to resist and fight your own dream. If you let pass this propitious moment to sleep, you risk waiting for a couple of hours before you can enjoy, again, the pleasures of sleep. And besides, it will cost you much more to get up the next day.
8. Leave your mind blank before bed
It is useless for your boss, your children and all your worries to go with you to sleep. Leave them in the doorway of your room to relax. Each thing at it’s time. How to Fight Fatigue.
9. Know how to delegate
Exhaustion is always accompanied by fatigue. Learn to surround yourself with people with whom you have complete confidence and, if possible, rely on your collaborators or your environment. Nobody is essential.
Organize your weekend always looks like a marathon. Chains cleaning, ironing, careers, school duties, reports of work you must finish, etc. Try to share some tasks during the week, involve your partner and make a weekly planning that alternates the moments of rest with those of activity. And reserve the real moments of relaxation and leisure for the weekend.
11. Doing sport and exercise
Tiredness is also often related to a life that is too sedentary. Instead of staying in front of the computer, opt for an outdoor walk or practice, in a reasonable way, your favorite sport.
12. Knowing to say no to children
Our lovely children know very well how to hoard all our time. If you do not have a single minute to breathe, dare to say out loud that you need to rest. Advise your children to read a good book.
A good bath, some abdominal breathing, a massage with your partner are excellent methods to overcome stress and fatigue, it would be a pity to miss it!
Foods Recommended to fight fatigue
It is considered a “super food” because of its many properties. It’s preventing you from overeating during the day. Oats provide magnesium, protein, and phosphorus, three nutrients that directly drive energy levels. It is also a good source of vitamin B1, essential for avoiding tiredness and lack of appetite.
Yogurt is a healthy food because it keeps your digestive tract in good condition. This food is a fast source of energy. Because it is digested more easily. It’s helping to combat both physical and emotional fatigue.
Spinach is full of essential nutrients to fight fatigue. Not only is it a source of iron, it is also rich in magnesium and potassium, excellent sources of energy.
Its components allow the cells to oxygenate properly and function optimally. Recall that among other things, low iron levels can cause fatigue and anemia. On the other hand, magnesium helps to good digestion and muscle toning. The lack of magnesium causes decay and imbalance in blood sugar levels, among other things.
Finally, potassium helps muscles and nerves function properly. The symptoms of potassium deficiency are muscle weakness and fatigue.
4. Dried fruits and seeds
They are rich in nutrients, proteins and omega 3. Most nuts contain magnesium, phosphorus, iron, copper, riboflavin, vitamins B1, B2, B5 and B6. All of which help To energy production. They help to overcome fatigue.
5. Beans and legumes in general
Beans have numerous health benefits, as well as being a source of energy. They are rich in minerals like potassium, magnesium, phosphorus, copper and iron, all essential to combat fatigue.
Bananas are energy foods that can bring many benefits to people who are going through episodes of fatigue.Bananas are energy foods that can bring many benefits to people who are going through episodes of fatigue.Its potassium content contributes to regulate blood pressure and, in turn, supports processes that convert sugars into fuel for the body.
7. Pumpkin Seeds
The pumpkin seeds are a natural remedy to relieve symptoms of fatigue and weakening of the immune system.
They contain large amounts of omega-3 fatty acids , known for their energy value and their ability to control cholesterol and inflammation.
They provide B vitamins and minerals like magnesium and copper, all necessary to promote muscle and mental rest.
It has an essential amino acid to improve sleep quality and reduce emotional fatigue.
Another popular food that can cope with the symptoms of fatigue are the delicious nuts.
These contain omega-3 fatty acids and natural fibers that, after being assimilated, counteract the weakening caused by this disorder.
Watermelon is one of the foods most recommended to combat the symptoms of fatigue associated with dehydration.
Its consumption after performing exercise or activities of high physical demands helps to overcome the liquid and mineral salts, help to fight fatigue.
10. Drink lot of water
Water has an “alarm effect” in our head and, believe it or not, the amount of water we consume is crucial to keep us energized. Although we sometimes resort to sugary soda to wake up, the truth is that its effect lasts little and after a moment we are tired again. The best drink for your health, and to feel vital, is water.
Through this article you learnt that how to fight fatigue and foods recommended to overcome fatigue. Try it and overcome the fatigue. Don’t forget to share this!