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How to combat physical tiredness

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Introduction

The frenetic and fast pace of every day, a world where it seems that the watchword is to rush and it becomes difficult to carve out time to rest, inevitably lead to running out of batteries. The body sends us messages: we feel tired and sore and we feel the need energy recovery. When it comes to tiredness and exhaustion, however, other factors also come into play such as lifestyle made of bad eating habits (for example irregular meal times and abundant foods that burden digestion) and little or no physical activity. Obviously, the opposite can also lead to tiredness such as skipping meals or when you overdo physical activity.

As the years went by, especially after forty, when a physiological reduction in muscle mass begins, it is easier than the sensation of fatigue or muscle heaviness appears not only after excessive physical effort or more demanding work, but also after performing only simple operations. This condition can affect the quality of life. It is therefore essential to modify our daily habits to keep the body in good health and have lots of energy. How? By fielding a series of strategies that involve both food choices, physical exercise and appropriate rest.

Strategies to combat tiredness

One way to counteract tiredness is bringing to the table all the nutrients necessary to make our body function at its best. It is precisely what we put on our plate that can make the difference in our day, enriching it with energy or taking it away.

If we want to provide a sufficient and balanced supply of nutrients to our body and have vitality and tone throughout the dayit is important to divide the day's food into 5 meals (3 mains and 2 snacks) and don't skip them.

And if a good morning starts in the morning, Let's not forget to have a healthy and balanced breakfastbecause breakfast is the meal that awakens the body from a long night's rest and ensures the nutritional balance of the day, protecting us from drops in blood sugar levels and consequent exhaustion.

Have snacks it will allow us to arrive at lunch and dinner less hungry, it will help us make the best food choices and give us that extra touch of vitality.

Lunch and dinner must be complete and well balanced to avoid prolonging digestive times and feeling drowsy after eating. To be healthy, the dish must consist of ¼ of carbohydrates complex, especially cereals and derivatives, preferably wholemeal. As a source of proteinswhich must represent ¼ of the plate like carbohydrates, should be increased consumption of legumes, especially oily fish (mackerel, anchovies, etc.) because it is a source of omega-3 and white meat is preferable among meats. The dish should be completed with foods that are a source of unsaturated fats and those that are a source of saturated fats should be consumed in moderation.

The balanced presence of the 3 macronutrients together ensures proper blood sugar control, resulting in a greater sense of satiety. Digestion will not be affected and there will be no postprandial drowsiness.

The other half of the healthy plate will then be made up of vegetables and fruit to supply us with fibre, vitamins and mineral salts and as they are rich in water they will contribute to daily hydration.

And hydration is in fact an element not to be underestimated when you feel low on energy, because the feeling tired it could be a sign of dehydration. Water plays a vitally important role as all the cellular reactions and physiological processes essential for the correct functioning of the organism occur thanks to it.

The above-mentioned dietary advice is valid for everyone, however when particular pathologies occur, such as: diabetes, cholesterol, renal failure, hypertension, hypertriglyceridemia it is best to consult your doctor.

Another fundamental and effective strategy to recover, maintain or improve energy is to practice physical activity. This doesn't necessarily mean training every day, but it would be enough to change a few small habits. Using the stairs, taking a walk or cycling, taking the dog to the park and limiting sedentary activities would allow you to have a more active lifestyle. If this is valid for young people, it is even more so for those over 40 and those over 60.

Integration and tiredness

If, despite the correct eating style, regular physical exercise and good rest, we have not yet ensured sufficient energy, then it could be considered the use of food supplements for tiredness which can be a valid support to achieve nutritional needs. We know that micronutrients are essential for the carrying out of cellular processes and enzymatic reactions, but there are some vitamins and minerals whose role can be decisive in reducing the feeling of fatigue. B complex vitamins are important for this purpose. The correct integration of these vitamins would have positive effects on the symptoms because they are involved in the energy production processes. Several studies highlight the relationship between iron deficiency and non-specific symptoms such as tiredness, weakness, headache, breathlessness, dizziness and irritability. The ferroIn fact, it contributes to the transport of oxygen and its metabolism requires the co-presence of other molecules such as vitamin B12 and folic acid. Improvements in the feeling of fatigue would also be seen after vitamin C supplementation as it works by increasing the absorption of iron. The above information seems to suggest the usefulness of accompanying the integration of vitamin B12 with iron and vitamin C, without forgetting the value of magnesium for its participation in energy metabolism.

To know more:
Active ingredients of supplements for a healthy lifestyle at all ages

Conclusion

When tiredness is not pathological, promoting and supporting an active lifestyle, following a balanced diet with the right supplementation where necessary, slowing down daily rhythms and dedicating a little more to oneself could be the first step towards a newfound well-being physical and psychological.

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