Almost everyone has to work long hours on certain occasions sacrificing rest and sleep. This may cause temporary fatigue.
CAUSES & SYMPTOMS
Fatigue refers to a feeling of tiredness or weariness. It can be temporary or chronic. This condition can be prevented by adequate rest and sleep. Chronic or continuous fatigue is, however, a serious problem which requires a comprehensive plan of treatment.
A specific character trait, compulsiveness, can lead to continuous fatigue. Many people constantly feel that they cannot take rest until they finish everything that needs to be done at one time. These people are usually tense and cannot relax unless they complete the whole job, no matter how tired may be.
The main cause of fatigue is lowered vitality or lack of energy due to wrong feeding habits. The habitual use of refined foods such as white sugar refines cereals, white flour products, and processed foods have very bad effect on the system in general. These foods lack in vitamins and minerals. Certain physical and mental conditions can cause fatigue. These include anemia, intestinal worms, low blood pressure, low blood sugar, infection, liver damage, increased sensitivity to foods and drugs, insomnia, mental tension and unresolved emotional problems. Toxins resulting from air, soil and water pollution can also lead to fatigue.
Nutrition Intervention to manage Fatigue:-
1. Whole grain cereals- One must have whole grain cereals which supply energy to the body. Cereals provide carbohydrates and helps relieve fatigue and provide energy. Examples of cereals are- whole wheat, ragi, bajra, jowar, oats, rye, barley, and brown rice.
2. B Complex Vitamins- Lack of pantothenic acid, a B5 vitamin, in particular, leads to extreme fatigue as deficiency of this vitamin is related to exhaustion of adrenal glands. In fact the entire B complex vitamins are needed as these as a group protects nerves and increases energy by helping to nourish and regulate glands. Food rich in vitamin B are brewer’s yeast, wheat germs, pulses, brown rice and liver.
3. Minerals- Minerals such as potassium, calcium, sodium and zinc are also important. Potassium is essential for protection against fatigue. Green leafy vegetables, oranges, potatoes, bananas, coconut water and lentils are rich in this mineral. Calcium is essential for relaxation and is beneficial in cases of insomnia and tension both of which can lead to fatigue. Milk and milk products, green vegetables, sesame seeds, almonds, oats and walnuts are rich sources of calcium. Sodium and zinc are also beneficial in the treatment of fatigue. Foods such as celery, cucumber, lettuce, and apples are good sources of sodium whereas legumes, wholegrain cereals and pumpkin seeds contain good quantities of zinc.
4. Dates- Date is an effective home remedy for fatigue and tiredness. One can have 1-2 dates daily.
5. Grapefruit- Grapefruit has been found valuable in allaying fatigue. Taking a glass of grapefruit and lemon juice in equal parts is an excellent way of fighting fatigue and general tiredness after a day’s work.
Diet Plan
Diet should be such that an individual eats frequently as studies show that people who eat snacks in between meals suffer less from fatigue and nervousness, they think more clearly and are more efficient than those ho eat only 3 meals daily. These snacks have to light, low calories and wholesome in nutrition To get some wholesome & nutritious snacks, you can shop now here
Apart from foods, exercise also plays a very important role. Chronic fatigue caused by poor circulation can be remedied by daily physical exercise. It will help relieve tension, bring a degree of freshness, renew energy and induce sleep. Brisk walking, bicycling, gardening, playing tennis or golf are all good forms of exercise.
Follow the above guidelines and fight away fatigue forever!
Stay Healthy! Stay Happy!
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