How to beat fatigue? Follow these 5 steps
New Delhi: Anyone can experience fatigue at any moment, though it usually appears after strenuous physical activity, a day at work, or both. Exercise often results in fatigue, which can be alleviated by getting plenty of rest, a good nap, or a full night’s sleep. In contrast, fatigue is a persistent, abnormal state of tiredness and sleepiness. Maintaining a routine when you’re tired can be challenging and demotivating. It can be chronic (lasting more than a month) or acute (lasting more than a month or 1 to 6 months or more).
Short- and long-term levels of fatigue are directly related to the food one eats. For example, iron deficiency is associated with fatigue, reduced work capacity, and suboptimal academic performance. Like empty-calorie foods, foods high in 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 the nutrient-dense foods your body needs.
To survive in the basic metabolic processes that enable basic cellular function, we all need a balanced diet and adequate nutrition. Because of their involvement in energy-generating metabolism, DNA synthesis, oxygen transport, and brain function, a balanced diet is vital 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 simple tips on how to use food and nutrition to beat fatigue and stay energized:
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 that your body has enough muscle to sustain everyday life. This is why athletes or people with an active lifestyle swear by protein intake through their diet or supplements.
Hydration is key: One might wonder how a low-calorie, flavorless liquid like water helps with energy levels. Dehydration causes symptoms such as tiredness and fatigue. Even mild dehydration can alter a person’s mood, energy levels and ability to think clearly, University of Connecticut research has found. The effect of dehydration on concentration, fatigue and anxiety is 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 to be more tired during the day. Coffee can act as a temporary brain stimulant that boosts your energy levels and focus for a short period of time, but it can quickly result in energy crashes. Moreover, it can cause dependence and interfere with the natural circadian rhythm, or sleep cycle. In total, for every cup of coffee, drink two additional cups of water.
Welcome to wine, a feast to fatigue: A full glass of alcohol can leave your energy level half empty. Not only does it dehydrate your body and disrupt sleeping and eating patterns, but alcohol also increases the body’s levels of epinephrine, a stress hormone that increases heart rate. is and generally stimulates the body, which can result in waking at night, according to Harvard Health. Publication. If you’re going out or staying in every other night, cut down on your alcohol consumption. Do the same for smoking.
Eat well: Eating processed foods, ordering out, and regularly consuming sugar-laden recipes can deplete your body of nutrients, and create an unbalanced diet. Eat the recommended calorie intake for your age, gender and activity level, and don’t go on fads/extreme diets in the name of weight loss or spotting. Food is your body’s fuel and if it’s not getting enough and/or good quality, fatigue is inevitable.
A healthy diet requires physical activity, adequate sleep, peace of mind and rest. Important vitamins and minerals can be obtained naturally from various sources, such as fruits, vegetables and meat. Essential nutrient requirements vary from person to person due to factors such as age, gender, and medical conditions such as pregnancy and lactation. In addition, circumstances, lifestyle decisions, and restrictions all play a role.
(Dr. Vivek Srivastava, Senior Vice President, Zeon Life Sciences)