Being tired all day, even if they sleep for several hours, is not healthy. Not only because we can not do anything that we have planned, but also because the body suffers and the defenses go down, which causes diseases. In order to avoid this problem, there are different natural alternatives. Know the best foods to eradicate fatigue in this article.
Causes of fatigue
There are different reasons why a person gets tired or tires too much. The most frequent are anemia, sleep disorders (insomnia, apnea, narcolepsy), pain, allergies (such as asthma), hypothyroidism, depression , alcohol consumption, stress and ingestion of certain medications (antihistamines, anxiolytics, antidepressants, diuretics and steroids among others).
Chronic fatigue syndrome is more common than is commonly believed, especially in the main cities of the world and in people between 25 and 45 years old. It is a condition that begins with flu-like symptoms and may last for more than six months . The degree of fatigue of the patient to determine that he has this problem should be such that it diminishes by 50% the capacity to perform his daily activities. It can affect the central nervous system, as well as the immune system and neuroendocrine.
Tips to eliminate fatigue
The first thing to do is to correct what are called “normal causes of fatigue”, that is, physical effort, lack of sleep, emotional stress, bad eating habits. Vitamin supplements do not solve the problem alone, but they can be helpful during the process.
Some tips to eliminate fatigue are:
- Sleep between six and eight hours per day and pay attention to the quality of sleep
- Feeding varied and balanced
- Drink much liquid
- Perform moderate physical activity two or three times a week
- Meditate or perform any relaxation technique
- Do not change sleep and wake cycles
- Avoid excessive consumption of alcohol or tobacco
- Do not leave home without breakfast
- Eat every three hours
- Do not drink too much caffeine, either in coffee or tea or soft drinks
- Do not consume energy drinks, except combine them with alcohol
The best foods to eliminate fatigue and fatigue
All cereals are good for energy, but oatmeal offers better B vitamins, which will help you stay awake all day. It is recommended especially in children and athletes . Those who are overweight should consume it with caution. Half a cup a day (two large spoons) is the right dose, best at breakfast.
Include red, white and fish meat in your meals to provide iron to your body, thus preventing anemia. In addition, the meat has a tryptophan, an amino acid that is responsible for increasing serotonin , a neurotransmitter that acts as a powerful antidepressant and has good effects on insomnia. Fish is more advisable for its Omega 3 fatty acid values. The recommended amount is a medium portion per day (better at noon) of the different groups, interspersed.
It is the most energetic nuts that exist, they contribute calories but the good thing is that they are a great source of vitamins B and Omega 3 . The indicated portion per day is two units, if you are overweight . If that’s not your problem, you can double the amount.
This energetic food is the favorite of high competition athletes because it has a large amount of carbohydrates (starch). Eat better whole-wheat noodles to be assimilated more healthily by the body. People who are obese or who want to lose weight can not eat more than twice a week a dish at a time.
It has a good caloric intake, but also fats and sugar , so you should be careful with the amount you eat. Bitter or black options are advised because they have antioxidant properties as well. In turn, it offers stimulating substances that allow you to lift your spirits . Between 20 and 30 grams per day is enough.
Chia and flax seeds
They are rich in Omega 3 and Omega 9 and other nutrients that make them super foods to eliminate fatigue and fatigue. They can be included in all kinds of preparations, such as soups , sauces, salads, pies, etc. Per day it is advisable to consume two dessert-size spoons.
They provide many nutrients, especially iron and carbohydrates. Even if it is a food more related to cold or winter, it is recommended to continue consuming it in summer and spring. You can enjoy cold lentils in salads or as hamburgers. To make the best use of vegetable iron, you must also consume vitamin C. This is solved with a dessert orange. One cup per week is perfect.
It has more carbohydrates than other fruits and also provides amino acids that promote the formation of serotonin, which produces an antidepressant effect. Be careful because it makes you fat if you eat every day, but since you have potassium and other nutrients, a small unit is allowed daily.
Always prefers the integrals, bran or multigrain, which are those that provide you with healthy carbohydrates (unlike bread made with refined flour). It will give you more energy and vitamins from the B complex. Eat bread in the morning with breakfast to start the day with all the recharged batteries. Up to 3 slices if you want to lose weight or 6 if you are at normal weight is the recommended portion.