How To Overcome Fatigue?

Feeling tired after a warranting activity can be common; Feeling constant fatigue for no reason may be due to a chronic symptom. Here are some tips to overcome fatigue.

Tiredness can be defined as the lack of strength that is usually experienced after doing physical, intellectual or emotional work. Sometimes it can also be felt by the lack of proper rest. However, in the case of no indications of previous activity that justifies it, then it can be considered as a symptom of a disease.

This information from the Mayo Clinic explains that ongoing tiredness lasts longer, is more intense, and is not relieved by rest. It is almost a constant state of exhaustion that manifests itself over time and reduces energy, motivation and concentration. Fatigue at this level also impacts psychological and emotional well-being. Therefore, it is considered prudent to know some tips that serve as guidance to overcome fatigue.

Do we rest well?

Chronic fatigue syndrome reflects a situation of persistent and unexplained fatigability to little physical and mental efforts. This, in general, becomes a disabling characteristic for the person who suffers from it. That is, fatigue is so frequent that it does not allow almost any activity, hence it is classified as chronic. This is explained by this study carried out at the University of Barcelona.

Likewise, it is explained that there is no curative treatment available, this is because fatigue is a symptom and therefore a subjective sensation that is appreciated individually and that the person can express in different ways. Cognitive behavioral therapy, progressive physical exercise, and drug treatment are suggested to support symptomatic improvement.

Therefore, being aware of the amount of time you sleep can be a starting point to know if you are getting enough rest. Sometimes, due to daily chores, the pace of work and some personal issues, it is possible to notice the time when you wake up but not when you go to bed.

Some people may be awake for long hours during the day and not realize it. More important than the number of hours to sleep is the quality of sleep. The latter can determine the energy levels with which you wake up the next day. So how do you overcome fatigue?

Start with a good breakfast

On this issue, two positions can be found: one in favor of having a nutritious and complete breakfast upon waking up and the other in favor of fasting. The first is usually justified with the popular phrase “breakfast is the most important meal of the day” while the second, in general, is more related to the issue of dieting and losing weight.

Despite these two points of view, research has shown that there are several characteristics of a person that can be considered when deciding whether or not to eat breakfast. For example, this research from the Spanish Nutrition Foundation (FEN) explains that breakfast is the first meal of the day with which it can help to reorganize the metabolic changes suffered during the night, therefore, to have more energy throughout of the day.

This is related to the fact that breakfast is an eating habit that the body usually identifies as an intake of nutrients at a certain time of day. When you stop eating breakfast at the usual time, negative effects such as headaches, dizziness and gastritis can be generated. Therefore, it is recommended to consult with a nutritionist, he may recommend a diet that includes eating breakfast or not.

Raw food to overcome fatigue?

The raw diet consists of consuming uncooked, unprocessed and often organic food. Raw eaters base their diet on fruits and vegetables, nuts, sprouted cereals, legumes and seeds. Although food is not cooked, it can be marinated, dehydrated, shredded, grated or fermented.

Although the suggestion to consume this type of food comes from popular wisdom, you can find several recipes that include fruits, vegetables and vegetables. These could accompany other foods and provide nutrients necessary for the body to maintain optimal energy levels during the day. Thus, it could have a better performance.

Some of the most common raw foods are sprouts of seeds and legumes, which usually provide several nutrients. They can be bought or prepared by moistening the seeds and leaving them with a little moisture for a few days, until the root comes out. They can then be eaten in salads and omelets as a garnish.

Supplements to overcome fatigue

Dietary supplements are any substance that is taken to improve overall health and well-being. This includes vitamins, minerals, and some herbs. The most common way to consume them is in pills or capsules, but they can also be obtained in powders, drinks and food.

The United States Food and Drug Administration (FDA) has approved them based on a health claim . However, supplements are not intended to cure diseases or health conditions.

When choosing supplements that provide energy, it is suggested to bear in mind that there are several of them that are stimulants. These, momentarily, can generate a state of well-being when you are tired, but they will not be treating the problem that causes the fatigue.

On this, the United States Department of Agriculture (USDA), through this report, explains that there are several supplements available that promise to treat a variety of symptoms, but the evidence to support these claims is often insufficient.

Now, according to the knowledge of popular wisdom, some supplements that could help the body fight fatigue include the following:

From bees

• Pollen : with 15% water at its source, 20% albuminoid, 40% amino acids and 30% carbohydrates, pollen is considered a good supplement to accompany other foods.
• Honey : according to this information from the Spanish Nutrition Foundation (FEN), honey is a very complex biological product whose nutritional composition varies according to the flora of origin, the area and the climate. The main sugars are fructose (38%), glucose (31%) and small amounts of sucrose (1-2%).

Other supplements

This study by the University of Barcelona explains that a debatable issue is whether or not the general population should consume foods enriched in vitamins and minerals or food supplements.

They explain that within people’s regular diets you can find foods that provide the vitamins and minerals that the body needs throughout the day.

On this they mention the following supplements: vitamin A, vitamin D, vitamin E, vitamin K, vitamin C, thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, biotin and pantothenic acid.

Healthy life style

A healthy lifestyle refers to a set of daily behaviors and attitudes that people perform with the intention of maintaining the body and mind in a proper way.

It could be said that lifestyle is the basis of quality of life, a concept that the World Health Organization (WHO) defines as the perception that an individual has of their place in existence, in the context of culture and life. value system in which you live.

To overcome fatigue, it is suggested to lead a lifestyle that allows incorporating quality food into diets, doing sports or physical exercise and also having spaces that can be dedicated to activities that benefit the body, such as yoga, meditation and breathing exercises. This, with the purpose of being able to rest the minimum recommended hours.

Finally, if you have very frequent symptoms of fatigue that do not allow you to perform daily activities regularly, then it is recommended to consult a doctor as soon as possible.

Images courtesy of Chinkerfly, Blue moon in her eyes