Say stop to fatigue!
The period which puts a brake on our vitality is approaching. Winter is the most dreaded period. You feel tired during this season, how to avoid this "slack ”Turns into lasting exhaustion?
Fatigue is always a wake-up call from the body. It is important not to let go. To go up the slope, during this season, it is first of all necessary to identify the origin of this fatigue.
Ask yourself the following questions:
Is it physical exhaustion?
Is it fatigue that results from errors related to your lifestyle?
Is it nervous fatigue?
Is it related to morale?
Each has its origin and its solution, it's up to you to use them.
1. Is it physical exhaustion?
If so, here are the reflexes that reboost.
Enrich your plate
Choosing the right foods can make a difference. Consume foods rich in protein (eggs, ham, meat, fish) to build muscle and recharge your batteries.
Add fruits rich in vitamin C: contrary to popular belief, orange juice provides little. However, the strawberry provides twice as much. The champion is sea buckthorn (drink sea buckthorn juice in syrup in a teaspoon of honey or in sweet yogurt).
Per 100 g Orange Strawberry Argouse
Vitamin C 40 to 60 mg 70 mg 1.5 g
Also favor legumes which will provide you with zinc and which will help fight against the first virus that passes.
Monitor your iron level
Iron plays a major role in the manufacture of hemoglobin. A protein in red blood cells that carries oxygen from the lungs to various cells in the body.
Excess iron (hemochromatosis) can be signaled by simple fatigue.
2. Is it fatigue that results from errors related to your lifestyle?
If so, change your habits.
Sleep better: indeed when the nights are restless or of bad qualities (interrupted for example), the awakening can be hard. You can also have sleep apnea, which are agonizing pauses in breathing. This nocturnal asphyxia mainly affects people who smoke or drink alcohol. So try to decrease or stop to get better sleep and protect your cardiovascular system.
If you can, try taking short naps of 20 minutes during the day (this is enough time for a good wake-up call and not to disrupt the night's sleep). Studies have shown that this practice allows you to regain concentration and energy and that it reduces the risk of diabetes and hypertension.
The less you move, the more weight you gain, the more costly the lesser effort becomes. Try to walk 30 minutes a day. Regularity is more important than duration. Aim for 10,000 steps per day.
What foods should you choose?
Our body makes vitamin D under the influence of the sun. In winter, the reserves are often depleted, which leads to muscle weakness.
So give preference to fatty fish which are rich in them.
3. Is it nervous fatigue?
If so, follow the tips for slowing down excess stress.
Activity that relieves tension
Choose from relaxation techniques: yoga for example.
Activity that restores energy
A physical activity that lets off steam. When stress leads to hyperactivity of the sympathetic nervous system, with too much adrenaline and cortisol secretion, sport compensates by stimulating the parasympathetic branch. It decreases the production of adrenaline and provides healthy fatigue which promotes sleep.
What foods should you choose? Increase your magnesium intake
Add a handful of almonds, walnuts or hazelnuts to your diet for breakfast or afternoon tea. You can also snack on a square of dark chocolate during the day. And enjoy whole grains, such as buckwheat, legumes (lentils, quinoa…) fruits and green vegetables.
4. Is it related to morale?
If so, here are the ways to find the desire to move forward.
Have fun and open up to others
Do what you want and eliminate obligations you don't like. Don't isolate yourself. Many studies have shown that loneliness is as dangerous for our health as tobacco.
Exercise will give you energy that simple rest cannot provide. So even if it is difficult to move, try to be physically active 2-3 times a week. Sport is a remedy in its own right to fight against depression. In the brain, neurons communicate with each other through chemical molecules called neurotransmitters. In depressed people, some decrease (especially serotonin). Just like antidepressants, physical activity increases serotonin in the brain.
Enjoy the daylight
The dark and short days, in some people lower the level of serotonin, which explains this drop in diet. So try to motivate yourself and step outside and expose yourself to the clarity.
What foods should you choose?
Favor fermented foods such as vinegar, tea, cheeses, yogurts, fermented milks, soy, bread, or even sauerkraut. This method of preparation improves the assimilation of molecules that control mood (B vitamins, magnesium, zinc, etc.).
Follow these tips to avoid difficult mornings, lack of enthusiasm, or even lack of enthusiasm. Winter will have no more secrets for you and you will be in perfect health to face this season.