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Nutrition can help you to combat fatigue

Photo used for illustrative purposes.

Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both.

Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night’s sleep.

Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you’re tired.

In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition.

Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function.


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As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness.

Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat:

Add protein to you diet

Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living.

This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements.

Hydration is the key

One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness.

Even mild dehydration can alter a person’s mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women.

Cut down on caffeine

‘Do not talk to me till I have had my morning coffee’, does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous “energizing” dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day.

Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later.

Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water.

Eat well

Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals.

Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction.

Food is your body’s fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality.

A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat.

The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role.

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