5 Natural Ways to Relieve Fatigue
article by Dr. Mariangel Leota
Have you been feeling powerless lately? Do you find it hard to get up with energy to go to your
work? Your spirits have fallen recently?
The answer is simple: You are suffering from fatigue. Fatigue is not only fatigue after intense
activity, but the chronic state of this fatigue, preventing you from initiating all your activities and
having productive initiatives.
What is fatigue?
Fatigue is a sensation or constant exhaustion, totally different from the fatigue that we can have after a day of work or an intense day of work. Fatigue can be really invalidating, seriously affecting performance at work and in daily life. Fatigue, which can be caused by many factors, is a serious problem for work performance and today companies use many resources to combat it.
What are the causes of fatigue?
Fatigue can be caused by a long list of ailments, but among the common ones are nutritional
problems, metabolic or psychological problems. Fatigue is the result of systemic diseases that can seriously affect health. That is why it is important to know how to recognize it and take the necessary precautions.
Lack of rest
Rest is extremely necessary for the health of our body. During the break they fulfill many metabolic functions and brain activities necessary to stay healthy. Long hours of work or insomnia caused by stress and anxiety, can seriously affect brain activity, drastically reducing the levels of energy needed. A restful sleep is definitely necessary and revitalizing.
Depression is a very important psychological condition that can cause a totally devastating fatigue.
The percentage of people with depressive problems has grown exponentially in recent years and has turned out to be a serious problem for public health. Depression decreases the number of neurotransmitters responsible for the sensation of well-being and energy, such as serotonin, explaining the cause of fatigue.
Within so many systemic diseases that can cause fatigue, anemia is among the most common. Anemia consists of the low amount of red blood cells and hemoglobin present in the blood, decreasing the transport of oxygen to the tissues. What does this mean? That the brain will receive less oxygen, decreasing the mental and physical capacity to perform any activity.
Stress and anxiety
Anxiety and stress can be really invalidating, constant thoughts are really exhausting and can end your mood and your energy. The constant state of stress stimulates the production of the hormone “cortisol” responsible for reducing the neurotransmitter function responsible for keeping you active and energetic.
Fatigue is the result of physical and mental exhaustion. Physical exhaustion produces intense muscular pains, lack of appetite, drowsiness, blurred vision, sensation of muscular weakness, numbness of the limbs, etc.
Mental exhaustion produces anxiety, lack of concentration, learning problems, lack of memory,
decreased alertness, headaches, depression or discouragement.
How can you relieve fatigue?
Avoiding it can be very simple, but it requires your complete will. Improving your type of food is totally key, because this is where all the necessary energy comes from, in addition to the consumption of carbohydrates, vitamins, minerals and proteins is vital to maintain our healthy organism, the perfect functioning of the brain and the necessary energy for daily life.
Simple and effective remedies for fatigue
Magnesium, better known as the mineral of energy, is extremely necessary to properly treat fatigue. Fatigue is the result of a series of nutrient deficiencies that can affect you both physically and mentally, which is why it is necessary to consume foods that contain a high dose of magnesium or the use of supplements.
Magnesium is responsible for regulating muscle functions and energy reserves. In the muscles, a large percentage of energy that we require is reserved and magnesium is the mineral responsible for releasing it.
Which foods contain magnesium?
Very simple foods that you can have in your refrigerator or you can buy in any supermarket: Dark chocolate, fish (Salmon, sardines, tuna), beans, nuts, seeds, whole grains, fruits, fresh vegetables.
A perfect breakfast
Breakfast, considered by many scientists as the most important meal of the day. If your habits do not include a balanced diet like a good breakfast, you can then find the main cause of your fatigue.
Breakfast should be composed of a good portion of carbohydrates, fiber, vitamins and minerals.
An example of this is having a good portion of oats (carbohydrates), an omelet (protein) and a piece of fruit or natural juices (vitamins and minerals). Skipping breakfast or eating foods high in refined sugar can seriously aggravate your fatigue.
Ginseng, studied and used for centuries by traditiona Chinese medicine, is the perfect energizer that nature can give you to combat fatigue. Ginseng extract contains an active compound called ginsenosides that acts in a similar way to steroids and is a very effective energizer.
Ginseng for its effects similar to steroids is able to increase the assimilation of carbohydrates by the cells, significantly increasing your energy levels.
Increase your protein portion
tigueBe willing to change habits and recover energy, is to recognize the type of food you are having. Proteins are very important nutrients because they provide all the essential amino acids required by our body, especially the brain, which is the main engine of the human body
The brain requires proteins to produce important neurotransmitters responsible for all motor functions, many of which are those that provide us with energy. What foods contain protein? Essentially meats are a source of protein, but there are also alternatives of plant origin, such as grains (beans, lentils, peas, chickpeas, beans), whole grains (wheat, oats, corn) and seeds such as Chia and linseed.
Eat a chocolate bar
Chocolate is a carrier of many wonders, one of which is that it is a perfect natural energizer. This longed for sweet can be very comforting if you are in a depressed or discouraged state. Why is this happening? By consuming a small chocolate bar, a stimulus occurs in our brain that increases the secretion of the hormone serotonin and dopamine. These hormones, very affected in depressive processes, are responsible for the feeling of well-being and happiness. As a result, your energy levels will increase as you feel happier and more motivated.
In addition to all this, have you noticed that a small chocolate bar helps you to de-stress? Surely you wanted to eat a chocolate to forget about that situation? Why is this? The antioxidant compounds contained in chocolate, are able to inhibit the function of cortisol, the dreaded hormone released in stress situations, which deplete the brain and cause a great loss of energy.
A small chocolate bar will not hurt you, but if your goal is not to gain weight, dark chocolate is your best choice.
How to relieve fatigue in pregnancy
Sleep and rest in pregnancy
To reduce fatigue, the most elementary advice is to get enough sleep during pregnancy. The ideal thing is about eight hours at night and one hour of nap after eating, even if it is not a dream, at least yes, of rest and relaxation.
- Avoid drinks with stimulating components, such as caffeine, theine or other alkaloids with similar effects.
- Drinking warm milk before bedtime.
- Perform light physical activity during the day, as suitable exercises in pregnancy, walks, yoga, etc.
- Take a hot bath, receive massages during pregnancy, reading or other relaxing activities.
- Always try to lie down on the left side and with the right leg flexed, since this position favors oxygenation and the fetus.
Avoid stress in pregnancy
Stress situations increase fatigue and fatigue during pregnancy, not only physically but also mentally. Therefore, what women should seek is just the opposite: to be relaxed.
Activities such as yoga and meditation can be very useful. Yoga, in addition, helps to improve the bodily postures of the pregnant woman.
Controlled breathing is also important for the pregnant woman. Focusing on breathing will help you relax. A simple exercise helps to achieve it: you have to put yourself in a comfortable position, with your spine well stretched, close your eyes and concentrate on your breathing. The goal is to inspire through the nose and exhale through the mouth, all without effort and with much gentleness.
You should consume about 400 extra calories per day to have the necessary energy, and choose foods rich in nutrients. Avoid caffeine and sugary foods, which will make you feel more lethargic at the end of the day. Also remember to eat several meals throughout the day -6 instead of 3- to always keep the body energized and not suffer the fatigue that comes after a large meal.
During pregnancy it is essential to get enough rest, which can mean napping during the day. Allow those moments of rest, since your body really needs them. Delegate the activities you can from work, home and children and listen to what your body asks of you.