How to avoid fatigue

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It seems to us that we are all capable of great things. Is fatigue the very barrier on the way to our accomplishments that cannot be overcome? There are some helpful tips to keep you in good shape.

Move actively. When we get tired, we just want to lie down. There is no time for physical activity. But it is they who are the best medicine in this case. It turns out that those who exercise at least three times a week for at least 20 minutes feel less tired. If the regular exercise lasts at least six weeks, then the tone also increases. Such data were published by researchers at the American University of Georgia. And even a slight physical activity increases the efficiency of the heart and circulatory system. So the tissues begin to be saturated with oxygen. And it is not at all necessary to run or lift weights - even a simple walk will help with fatigue.

Drink plenty of water. Water is very important for our body, even a 2 percent deficiency starts to reduce the energy balance. When we don't drink enough water, the blood begins to thicken, which complicates the work of the heart. Because of this, oxygen and nutrients slowly reach our organs and muscles. Nutritionists say that you need to drink 1.5-2 liters of liquid daily. If during the day a person sweats a lot and often, then this volume must be increased. Each hour of active exercise requires an additional consumption of half a liter of liquid, but if the weather is hot, then even more water will be required.

Don't forget to have breakfast. Often in a hurry we forget or do not have time to have breakfast. But after sleep, our brain rested, the body needs refueling. During the night, the body used up all the resources that it received from the food consumed the day before. In the morning, the best food to restart your internal energy generator is porridge with berries and grainy curd, berry smoothies, chicken eggs, fruit yogurt.

Drink less coffee. Everyone knows that coffee invigorates. It's so nice to have a cup of hot tonic drink in the morning. However, there is a nuance here. Studies have shown that coffee is harmless in moderate amounts, but in large amounts, this drink has a diuretic, which leads to fluid loss. Those who drink a lot of coffee should be prepared for the disruption of insulin production in the body. This will turn into the same fatigue. And a constant tone is not always needed - it can interfere with sleep. Scientists agree that the acceptable maximum is three cups of coffee a day.

The body needs iron. It turns out that iron is important for our body, in microscopic doses. The lack of this metal leads to fatigue, distraction and weakness. This is due to the fact that less oxygen enters the cells. Hemoglobin is responsible for transporting oxygen in the body, this function of iron is the main one. And you can get a trace element with the help of fish and meat. Vitamin C will help the gland absorb better.

Stop being overly demanding. It's no secret that being exacting towards yourself and others allows you to succeed. However, excessive zeal in this matter will work against ourselves. It is worth lowering the bar a little, this will allow us to become more cheerful and achieve better results.

Lower the bar of responsibility. Any employer would like to see a responsible employee. But many psychologists say that this trait contributes to fatigue. Those who think that it is necessary to serve the employer, family, friends, to help loved ones should not forget about the distribution of their own resources.

Limit your sugar and carbohydrate intake. It is important not only to eat, but also to keep track of what exactly. Food chemistry can also affect our fatigue. Blood sugar becomes unstable if you consume sweet and fast carbohydrates. High sugar levels lead to fatigue. If you eat plentifully, and even with carbohydrates, then the blood sugar level will increase. The brain will start to produce serotonin, we will feel sleepy. It’s no coincidence that after dinner, he tends to take a nap. A tired body literally requires sugar. But for sweets, there is a great substitute - fruits or vegetables, which are not high in natural carbohydrates. And you can cheer up thanks to a small portion of nuts. And the berry smoothie copes well with the desire to eat something sweet.

Keep your home and workplace clean. Surely each of us knows such people who feel comfortable amidst the disorder. But what does this have to do with fatigue? It turns out that clutter subconsciously causes us latent irritation, which scientists from Princetown University in the United States have found. Clutter makes our information processing slower, which forces our brain to work harder than usual. And since we teach children to clean up their toys, why don't we ourselves start cleaning our workplace and home at the end of the day.

Taking a vacation is important. Many people are so fixated on work that even on vacation or at the end of the working day they constantly call somewhere, check their mail. But such actions contribute to the formation of the "burnout" syndrome. We need to allow ourselves to engage in neutral and get some real rest. So you can replenish your strength and bring joy back to life.

Limit your alcohol intake. It is known that thanks to a portion of alcohol, you can fall asleep faster. Just a little booze will interfere with your sleep quality. Due to alcohol, the body produces adrenaline. That is why sleep will be restless and fleeting. It will be torture, not rest. A person will wake up broken and tired.

Working at the computer before bed. It turns out that the use of technology also affects the quality of sleep. True, this question is individual. But many people are sensitive to external stimuli. Those who strive for quality and good sleep should refuse to communicate with a computer or TV a couple of hours before going to bed. We need to give the brain a rest and tune in to rest.

Watch the video: Tips for Treatment-Related Fatigue

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