New Delhi: Anyone can experience fatigue at any time, although it usually appears after strenuous physical activity, a hard work day, or both. Frequent exercise causes fatigue, which can be reduced by getting enough rest, getting a good night’s sleep or getting a full night’s sleep. In contrast, fatigue is a persistent, uncharacteristic state of fatigue and sleepiness. It can be difficult and discouraging to maintain your regular routine when you are tired. It can be chronic (lasting more than a month) or acute (lasting more than a month or 1 to 6 months or more).
One’s short- and long-term fatigue is directly related to the food he or she eats. For example, iron deficiency is associated with fatigue, reduced work capacity and subpar academic performance. Like empty-calorie items, foods high in added sugar and solid fats such as sweets and soft drinks have little nutritional benefit. As a result, you may feel full even when you haven’t eaten any foods rich in essential nutrients for your body.
To survive the fundamental metabolic processes that enable core cellular functioning, we all need a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport and neurological functions, a balanced diet is important 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 easy ways to use diet and nutrition to beat fatigue and stay energized:
Include protein in your diet: Protein helps in maintaining stamina levels and building stamina. Because it helps your muscles recover from wear and tear and reduces muscle loss, making sure your body has enough muscles to sustain everyday life. This is why athletes or people with active lifestyles swear by protein intake through their diet or supplements.
Hydration is key: One may wonder how a calorie-free, tasteless liquid like water helps with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Research from the University of Connecticut has found that even mild dehydration can alter a person’s mood, energy level, and ability to think clearly. The effects of dehydration on concentration, fatigue and anxiety are 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 “energetic” dose of coffee or tea, are actually pushing themselves to more fatigue during the day. Coffee can act as a temporary brain stimulant that can increase your energy level and focus for the short term, but can quickly lead to an energy crash afterward. In addition, it can create dependence and interfere with the natural circadian rhythm, or sleep cycle. In total, drink two additional cups of water for every cup of coffee.
Cheers to the booze, an invitation to fatigue: A full glass of wine can leave your energy level half empty. According to Harvard Health, not only does this dehydrate your body and disturb sleeping and eating patterns, but alcohol also increases the body’s levels of epinephrine, a stress hormone that elevates the heart rate and generally lowers blood pressure. Stimulates the body, which can result in nighttime awakenings. Publication. If you are going out or staying every other night, reduce your alcohol intake. Do the same for smoking.
Eat well: Eating processed foods, ordering infrequently, and regularly eating sugar-laden dishes can deplete the nutrients going into your body, and leave your diet woefully unbalanced. Eat the calorie intake prescribed for your age, gender and activity level and don’t go on fad/excessive diets in the name of weight loss or spot reduction. Food is your body’s fuel and if it is not getting enough quantity and/or good quality then fatigue is bound to happen.
A healthy diet requires physical activity, adequate sleep, mental peace and relaxation. Important vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables and meats. Essential nutritional requirements vary from person to person due to factors including age, sex, and medical conditions such as pregnancy and breastfeeding. In addition, conditions, lifestyle decisions and restrictions all play a role.
(Dr Vivek Srivastava, Senior Vice President, Zone Lifesciences)