Leading a healthier lifestyle and taking into account certain guidelines in our diet helps fight fatigue. If you want to improve your energy level and combat fatigue, consider the following points.
1. THE MAIN SOURCE OF ENERGY IS POWER
To function well, our body needs energy in the form of glucose (sugar), we obtain this directly from the food we eat and it is absorbed into the bloodstream to be carried to all the cells of the body. Therefore, your diet must be orderly if you want to prevent fatigue. The ideal is to eat three main meals at regular times, and include a snack in the middle of the morning and another in the afternoon.
2. BREAKFAST IS ESSENTIAL
Your first source of energy for the day is breakfast, and even if you don't feel hungry or don't have time, by no means should you "skip" it. Get organized and get into the habit of eating breakfast. Here are some tips:
- Prepare it, advance it or at least plan it from the night before.
- If you can have breakfast at home, leave the table ready.
- Get up 10 to 15 minutes earlier.
3. NOT ALL CARBOHYDRATES ARE THE SAME
Avoid sugar in sweets, sweets and sugary drinks, since the type of carbohydrates they contain raises the level of glucose in the blood abruptly and for a short time. And just as it went up, glucose will drop sharply and that's when you will feel a 'crash' of energy.
Instead, the carbohydrates that regulate energy levels are those found in fruit, vegetables, oatmeal, whole wheat bread, tortillas, rice, oatmeal cookies, pasta, whole grains, amaranth, whole grain bars and crackers. Do not forget that legumes (beans, lentils, chickpeas, beans), milk and yogurt are foods that also provide this type of carbohydrate.
4. FOOD MIX DOES MATTER
Remember that to combat fatigue, in your three main meals you should include carbohydrates (fruits, vegetables, natural juices, corn tortillas, rice, whole wheat bread, potatoes, oats, amaranth, pasta, dried fruits: dried apricots, raisins, blueberries, dates), but don't forget about proteins (legumes: beans, lentils, broad beans, chickpeas, soybeans; cheeses, plain yogurt, skim milk, natural or low-sugar soy drinks, fish, chicken, eggs, and lean meats) and lean meats. healthy fats (olive, corn, or safflower oil; avocado, walnuts, almonds, peanuts, sunflower seeds, and sesame seeds).
5. VITAMINS AND MINERALS ANTI-FATIGUE
These are the specific nutrients that decrease physical and mental fatigue.
· Iron. Prevents anemia (the main symptom of this condition is fatigue). It is found in meat, beans, lentils, green leafy vegetables, nuts, wheat germ, and sunflower seeds.
· Vitamin B12 and folates. They are necessary for the formation of red blood cells and strengthen the nervous system. Folate is found in whole grains, lean red meats, green leafy vegetables, and nuts. Vitamin B12. It can be obtained from meat, fish, eggs, and dairy products.
· Zinc. It is essential for energy metabolism. Recommended sources are red meat and shellfish (especially oysters).
· Magnesium. It is involved in muscle contraction and in the transmission of nerve impulses. You find it in whole grains, wheat germ, nuts, green leafy vegetables, figs, and sesame seeds.
· Potassium. Together with sodium, it helps maintain fluid and electrolyte balance in cells, to maintain a regular heart rate and normal blood pressure. It is found in avocado, potato, tomato, banana, dehydrated fruits (dried apricots, raisins) and dried fruits (walnuts, pistachios).
6. FIBER IS ALSO NECESSARY
Include in your meals or snacks abundant vegetables, fresh fruits —and with the shell—, oats, corn tortillas, legumes and nuts.
7. HYDRATE YOURSELF PROPERLY
Drink plain water throughout the day, at least 8 glasses. Don't wait to feel thirsty, as even a little dehydration can make you feel exhausted.
8. MODERATE WHAT YOU DRINK
Due to the caffeine, they contain, coffee, black tea, cola drinks and energy drinks provide relief from fatigue in the short term, however their excessive consumption causes important disorders in the nervous system, making the moment of rest more difficult. It is not advisable to drink more than 3 drinks that contain caffeine per day.
Likewise, alcohol depresses the nervous system and lowers blood sugar, that is, it causes hypoglycemia and therefore fatigue.
9. GET REGULAR EXERCISE
This benefits you because it increases the oxygen storage capacity in your muscles and stimulates your immune system (defenses). Possibly exercising is the last thing you want to do when you feel tired, however, doing it will give you energy and a feeling of vitality, check it out!
10. TOOLS TO REDUCE FATIGUE
Incorporate some of these activities into your lifestyle to combat fatigue:
1. Sleep at least 8 hours a day.
2. When possible, go to bed earlier than usual.
3. Take a break from your workday to take a 10-minute break; stretch, walk, clear your mind.
4. Practice some form of relaxation: yoga, meditation, or music therapy.
5. Go for a relaxing massage to eliminate excess toxins in the body (these are the culprits that you feel muscle tension).
6. If necessary, take a vitamin complex.
7. Whenever you can, have contact with nature to oxygenate your body