What foods help overcome fatigue?

If the food you eat does not charge you with energy, then it can hardly be called a complete diet. Chronic fatigue reduces quality of life and interferes with daily activities.

Fatigue is more than just a mild discomfort that can be ignored. To cheer yourself up, eat foods that fill your body with energy. They are rich in vitamins and other useful elements and do not create a feeling of heaviness in the stomach.

To drink or not to drink coffee?

Caffeine is a known stimulant. It is recommended to drink coffee in cases where you need to quickly cheer up and concentrate. But how often can you drink coffee?

Caffeine increases levels of neurotransmitters that improve memory, concentration, alertness, mood, and at the same time eliminate symptoms of fatigue. Regular consumption of this drink normalizes metabolic processes.

But it's important to remember that caffeine is only beneficial in moderation. Excessive consumption can disrupt the functioning of the heart, cause tremors in the hands, provoke insomnia and causeless anxiety.

The danger of overusing caffeine is that it can be addictive. Then its deficiency in the body will provoke malaise and weakness - the so-called withdrawal syndrome.

If you have a chronic lack of energy, you need not only to reconsider your diet, but also to adjust your lifestyle. Take walks in the fresh air more often, provide yourself with good sleep and positive, vibrant emotions. A good massage will help you quickly relieve fatigue and restore vigor.

What to do when you feel low: 8 ways to increase energy

pollen

It is a beekeeping product that bees carry on their legs when they collect honey from flowers and plants. Because of this, pollen has another name - “pollen”. Bee pollen is a useful tool for increasing endurance and energy, has adaptogenic properties and increases the resistance properties of the body. It contains large amounts of iron, manganese, potassium and copper - elements that give a boost of energy.

Apple vinegar

Apple cider vinegar is another good remedy to combat chronic fatigue and drowsiness. The effect of this is to acidify the body to help it stay energetic. This natural tonic is an excellent source of electrolytes that jumpstart and energize the body.

Dissolve 1 tablespoon of natural apple cider vinegar and a little honey in a glass of water. Drink twice a day.

Turmeric

This bright yellow spice contains a compound called curcumin, which has many health benefits. Its powerful anti-inflammatory effect helps reduce physical weakness to restore your energy levels.

Curcumin reduces recovery time and increases maximum performance and endurance. It also promotes rapid muscle recovery after intense physical activity.

Drink a glass of golden milk daily. To make this healthy drink, add ½ to 1 teaspoon of turmeric powder to a glass of boiling milk. Cover with a lid and leave on low heat for about 5 minutes. Then turn off the heat, pour the turmeric milk into a glass and sweeten with a little honey.

Green tea

One of the simplest and most accessible methods out of 8, which makes it indispensable for loss of strength and chronic fatigue. A refreshing cup of green tea can also increase your stamina and energy levels. The polyphenols in green tea help fight fatigue, reduce stress and promote better sleep.

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According to a 2005 study published in the Journal of American Society, regular consumption of green tea extract increased the endurance of heavy-duty workers by 24%.

Measure 1 teaspoon of green tea leaves per cup of boiling water. Pour boiling water over it, cover with a lid and leave for 10 minutes. Strain, sweeten with honey and drink this tea 2 or 3 times a day.

Eat foods rich in magnesium

Even a slight magnesium deficiency can affect your stamina and energy levels. Magnesium plays a key role in the process of breaking down glucose into energy.

Therefore, when you are constantly tired and sleepy and your energy level is very low, switch to foods rich in magnesium. The recommended daily intake of magnesium is about 350 milligrams for men and 300 mg for women.

Where is magnesium found:

greens with dark leaves (mint, parsley, romaine lettuce, spinach, etc.)
nuts
seeds
fish
soya beans
avocado
bananas and dark chocolate.

You can take magnesium supplements, which will also have a positive effect on your overall health.

Energize with olive oil

This ancient Ayurvedic method of cleansing the body of toxins and toxins will certainly help the body get rid of harmful substances and gain vitality and lightness throughout the body. According to Ayurveda, when the immune system clears toxic waste from the body, it also affects your energy levels. The principle of the method is to suck olive (or any other vegetable oil) for 15-20 minutes daily.

Place 1 tablespoon of organic, cold-pressed vegetable oil in your mouth.
Dissolve the oil in your mouth, as if rinsing your mouth with it, but without swallowing, for 15 to 20 minutes.
Spit out the oil and under no circumstances swallow it! The white mass that you spit out contains toxins and harmful substances!
Brush your teeth and rinse your mouth with warm water.
Use this medication daily in the morning before meals.

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Drink more clean water

Water makes up up to 65 to 70 percent of total body weight, and when the body doesn't get enough fluid it certainly affects our energy.

By maintaining optimal hydration, you can reduce fatigue and keep your energy levels high. Water can also increase physical endurance during heavy exercise.

Drink enough water at regular intervals throughout the day.

You can also drink plenty of healthy homemade fruit or vegetable juices.

Soups, compotes and decoctions also help maintain water balance in the body.

If you experience increased fatigue and fatigue, you should reduce your intake of alcoholic and caffeinated drinks, as they contribute to dehydration. For comparison, after a cup of coffee you need to drink 2 glasses of water to replenish fluid loss.

Food products for loss of strength. What foods help overcome fatigue?

If the food you eat does not charge you with energy, then it can hardly be called a complete diet. Chronic fatigue reduces quality of life and interferes with daily activities.

Healthy food: chicken breast

Be sure to include breast meat in your regular diet - it is a source of high quality animal protein. It contains many nutrients that energize and remove signs of fatigue. This meat is considered dietary meat, so it can be safely added to the diet of people who are watching their figure.

Blueberry

The composition of this berry is close to that of medicines. Blueberries strengthen the immune system, saturate the body with useful microelements and vitamins, and stimulate cerebral circulation. It is enough to eat a handful of berries to feel a surge of strength.

Valuable food: spinach

It is worth including in your diet for many reasons. One of the main things is that it is a storehouse of useful elements. Spinach strengthens defenses and normalizes the functioning of the gastrointestinal tract. This food product calms and helps overcome weakness.

Pomegranate

It has a beneficial effect on the heart and blood vessels, helps cope with viruses. Pomegranate contains a huge amount of valuable microelements, so it quickly replenishes energy deficits. It is enough to eat half a fruit to perk up.

Vary your diet with nuts

An easy way to perk up is to eat a few nuts. They are rich in vitamin E, a natural antioxidant. It helps protect against viruses, normalizes the functioning of organs and systems, and has a rejuvenating effect. You can give preference to the nuts that you like best.

Beans

Many people unfairly underestimate legumes by excluding them from their diet. If you are concerned about chronic fatigue and poor health, add beans to your usual menu. It removes toxins from the body and improves the functioning of the gastrointestinal tract. Vitamin B1, which is present in its composition, stimulates energy production.

Mackerel is good for health

Fish is a necessary food product. Fresh mackerel is especially valued - it contains vitamin B12, which stimulates the production of oxygen transporter cells. It is its deficiency that causes a feeling of fatigue, weakness, and lethargy. When the cells cope with their task and saturate the body with oxygen, a person feels cheerful and full of energy.

Grapefruit

People who choose low-calorie foods include grapefruit in their menu. But it is valued not only due to its fat-burning properties and low calorie content. Grapefruit contains large amounts of vitamin C, which strengthens the immune system and helps fight infections.

Salmon

This is another very healthy fish that is rich in fatty acids. Salmon is a source of high quality protein. It must be added to your diet - it strengthens the heart and blood vessels.

Regular consumption of salmon helps get rid of signs of depression and stimulates cognitive function. Salmon improves metabolism and stimulates energy production.

Avocado

Its benefits have been known for a long time - nutritionists consider this product one of the most valuable. It is a source of folic acid, healthy fats, fiber and other elements that the body needs. Avocados are valued for their high content of alpha-linolenic acid - it normalizes blood fat levels and reduces markers that cause fatigue and weakness. People who diversify their diet with avocados note that their metabolic processes have returned to normal.

Turkey

This meat is recommended for consumption by all people who care about their health. It contains practically no harmful fats, but is rich in protein, which is quickly absorbed. Turkey contains the amino acid tyrosine - it improves brain function and helps increase concentration. And B vitamins help fight insomnia and increase energy reserves.

Lentils

Food products from the legume family are a storehouse of healthy protein, folic acid and microelements. Nutritionists recommend regularly eating lentils - they are rich in selenium. This substance is considered a natural mood regulator - its deficiency causes depression and energy deficiency. Fiber normalizes the functioning of the gastrointestinal tract.

Cabbage

Fresh, stewed, pickled - it is healthy in any form, so it can be added to your diet. Cabbage contains fiber and protein, a huge amount of microelements. In addition, it contains flavonoids, which have an antioxidant effect on the body.

Causes of loss of strength

A person's vital energy level is influenced by various factors. Its decline is sometimes facilitated by reasons that are conventionally divided into two groups - physical and psychological. Let's take a closer look at them.

Often a person lacks strength and energy due to the fact that he:

Spends little time outdoors. In this case, the body does not receive much needed oxygen. This is the cause of sleep problems and the development of various pathologies.
Leads a sedentary lifestyle. In this case, the person’s complaints about lack of strength are caused by a lack of physical activity.
Doesn't eat right. Often, people whose daily menu includes tasty, but completely useless products complain that they have no strength. The currently widely used semi-finished products and “fast” foods also reduce the energy level of our body.

All the reasons described above belong to the group of physical ones. But sometimes psychological factors influence the fact that a person lacks strength. Among them:

Depression. Such a state can be obvious. In this case, the person himself is well aware that he is depressed. It can also be long and drawn out. Some people sometimes consider this condition their normal life.
Problem of choice. The daily need to make certain difficult decisions takes away a person’s energy.
Information overload. Modern people constantly watch TV shows and news, and also enjoy using the Internet. His brain experiences discomfort from an overabundance of information, which causes severe fatigue.
Lots of contacts. Every day a person communicates with acquaintances and work colleagues. In one way or another, he interacts with people who meet him on the way to work, and after a hard day - on the way to home. Various types of contacts also arise when visiting public places. Such interaction leads to a gradual accumulation of stress.
Obligations. Why do people sometimes complain that they don’t have the strength to do anything? Yes, because they consider themselves obligated to almost everyone - loved ones, bosses, neighbors, circumstances and even themselves. All this contributes to the emergence of constant psychological pressure.
Social aspects. It’s interesting, but a person’s complaints that he doesn’t have the strength are sometimes an indicator of demand. This is a kind of modern weakness that almost everyone can afford.
Dissatisfaction with your life. This feeling is also one of the psychological reasons for a person’s loss of strength.