Main › Products by their effect on the body ›

Nutrition features for chronic fatigue and loss of strength — 7 products for overwork and drowsiness

The so-called "chronic fatigue syndrome" is a scourge of humanity in the 21st century.

If you believe the statistics of the World Health Organization, then over 80% of adults in developed countries are constantly subjected to excessive physical and psychological stress, which eventually leads to an acute shortage of their energy resources, overwork and loss of strength.

And one of the main reasons for this is nutrition. The diet of modern humans is dominated by protein and fatty foods of animal origin, but vegetable and fiber–rich foods are constantly decreasing. What will come of it? For example, take the United States, where almost a third of the population is faced with obesity and thus chronic fatigue syndrome. The same number of people are "on the edge".

How to deal with all this? Some studies confirm the relationship between dietary changes and relief of symptoms of chronic fatigue, although they indicate that the amount of data collected is too small to draw unambiguous conclusions. In this article, we will provide some scientifically proven recommendations for a daily diet.

Recall that earlier we considered 10 best products for cheerfulness and energy .

Overwork nutrition — 7 general principles

Nutritionists claim that the problem lies not only in the diet, but also in the culture of food consumption. Everyone knows the simplest rule – you need to eat 3-4 times a day and at the same time regularly follow the schedule set for yourself in order to increase your vitality.

But only a few adhere to this regime. Most often, instead of a full meal, a person makes a quick snack, or even refuses to eat at all, eating literally 1 time a day. Therefore, in addition to correcting the diet, the following rules should also be followed to get rid of chronic fatigue:

  1. Be sure to have breakfast. Moreover, it is better to eat food not immediately after waking up, but after about 30 to 60 minutes – this time is necessary for the stomach to "wake up" and begin to produce gastric juice, and the pancreas – enzymes. Otherwise, the body will not be able to fully digest breakfast.
  2. Eat slowly. Ideally, a meal should be between 20 and 40 minutes. The most important thing is to chew your food thoroughly. Few people know, but about 30% of the entire digestive process falls on the oral cavity – the more thoroughly the food is chewed, the faster and more fully it will be absorbed. This is especially important for meat dishes.
  3. Don't give up food at work. Moreover, it is advisable to have a fairly dense lunch, and not make do with a cup of coffee and some kind of bun - the body simply will not be able to get enough energy from this. Ideally, there should be 2 meals between 10 a.m. and 6 p.m. Lunch and a light afternoon snack.
  4. Do not eat 2-3 hours before scheduled sleep. Nutritionists advise you to completely abandon food after 6 p.m., but this is primarily important for those who want to quickly lose a few extra pounds. For others, do not eat after 8 pm.
  5. There is Brain-healthy fruits and vegetables , as well as doing sports. This is one of the simplest ways to speed up your metabolism. Fruits and vegetables contain simple and complex carbohydrates, and physical activity stimulates their absorption. And at the same time, the body receives the lion's share of vitamins, minerals, and fiber, which will also help to normalize the digestive tract.
  6. Night snacks should be completely abandoned. This is one of the main reasons why a person may feel tired and sleepy in the morning. And it's also worth considering that the work of the stomach slows down at night. And if he is given food, it will take as much as 6 hours to digest it. During this period, toxins can form in food. This is especially true for meat dishes.
  7. Drink as much water as possible. Only with the help of this simple drink can the body absorb minerals, metals and some groups of vitamins (the same vitamin D necessary for bone growth and muscle gain). Minimum – 2 liters per day. About the importance of water for the brain we talked in a separate article.

If you follow all the above rules, this will already help you avoid chronic fatigue, drowsiness and distraction, despite an unhealthy diet. However, with a decline in strength, even better results can be achieved if you follow special diet for people with intellectual work , which we discussed in detail in the last article.

7 foods to include in the diet

How can chronic fatigue be dealt with quickly? One of the simplest options is to review your daily diet and include it in it Brain-healthy foods .

What kind of food should I eat to relieve severe drowsiness and fatigue? Most often recommended:

  1. Honey. It is one of the most valuable sources of fructose, which is the simplest carbohydrate. Already 30 to 40 minutes after consuming honey, the sugar contained in it is transformed to pure energy. Moreover, it is enough to consume only 2-3 tablespoons of honey daily to avoid chronic fatigue.
  2. Coffee. About the positive effects of coffee on the brain has been known for a long time. However, it should not be abused, since the energy drink caffeine in large doses negatively affects the work of the gastrointestinal tract. It is recommended to drink no more than 2 cups per day (and give preference to brewed coffee rather than instant coffee). And it has also been proven that Coffee improves memory .
  3. Eleutherococcus. It contains flavonoids, essential oils, vitamins A, E, K, eleutherosides, resins, polysaccharides. Tincture based on this plant was used in the USSR and recommended to be taken everywhere to increase the productivity of the population. And, by the way, it is sold in a pharmacy, that is, it is a certified medicinal product, the effectiveness of which has been scientifically confirmed. At the same time, it costs mere pennies. Also, on the basis of eleutherococcus, you can prepare tea to relieve fatigue .
  4. Yogurt. This is one of the most useful fermented dairy products. In addition to carbohydrates, proteins and simple fats, it contains lactobacilli, which help to normalize the digestive tract and restore beneficial microflora. All this in combination allows you to digest and digest food more thoroughly.
  5. Spinach. Its main benefit is that it contains a high concentration of iron, magnesium and zinc, which are necessary to stimulate intercellular metabolic processes, which can Improve memory and attention . Spinach can be consumed both fresh and boiled, canned – with any processing, the micronutrients are preserved in it.
  6. Beans. It is easily absorbed by the body, while it consists mainly of protein and carbohydrates. It also contains the lion's share of B vitamins – for the most part, this will help women relieve psychological fatigue.
  7. Chocolate. It is known that Dark chocolate is good for mental work . It should not be abused either. And even better – to use natural, cooked at home, since vegetable fats (so-called "trans fats") are quite common in the "store", which are not absorbed by the body and only take away energy.

Also check out the infographic:

And with all this, do not forget that the diet should be varied. You should not give preference to any one dish or set of products.

Causes of feeling tired after eating

Digestion of food is a complex physiological process. About 30% of all human energy goes to the production of gastric juice, enzymes, intestinal function, peristalsis, and so on. And all these processes are activated precisely after eating.

And the more food is taken, the stronger the feeling of fatigue will be. What does it mean? What after eating, you should give your body at least 20-30 minutes to normalize your condition . During this period, you can just drink tea and relax.

What foods cause a feeling of fatigue? Nutritionists point to the following Brain-damaging foods :

  • Fatty meat;
  • Fatty desserts and sweets;
  • Fast food;
  • Desserts containing mainly complex carbohydrates;
  • Semi-finished products (as they lose the lion's share of their nutritional value due to heat treatment).

It is also worth mentioning that there are dishes, which have practically no nutritional value , but the body still spends a full cycle of digestion with them (and, as a result, spends more energy than it receives). These are, for example, chips, snacks, muffins with a high content of margarine or vegetable oils. As well as energy sources that have a negative impact on human health. Such products should be completely abandoned.

Interesting video

And now we suggest you to familiarize yourself with the video:

In total, you can really cope with chronic fatigue by correcting your diet. But we should not forget that in some cases this is a consequence of chronic diseases of the gastrointestinal tract or the cardiovascular system. Less often, the nervous system. Accordingly, if all of the above methods do not help, then you should seek medical help and undergo a comprehensive examination.

Recommended by topic
The diet for people of intellectual work — 10 products, as well as the features of prema food for workers and others under intellectual stress
The diet for people of intellectual work — 10 products, as well as the features of prema food for workers and others under intellectual stress
We will talk about the features and types of diet for people who are engaged in mental work, as well as for other people with intellectual loads. Consider 10 useful ones for office
8 foods for brain activity: what kind of nutrition is good for mental activity, memory and brain health??
8 foods for brain activity: what kind of nutrition is good for mental activity, memory and brain health??
We will talk about the most useful products that increase human brain activity and mental activity. Consider substances and folk remedies that promote brain health and
6 foods that increase the body's performance and endurance: what kind of nutrition is most beneficial for the brain and mental activity??
6 foods that increase the body's performance and endurance: what kind of nutrition is most beneficial for the brain and mental activity??
In this article we will talk about the best products that increase endurance and mental performance of the body. Let's tell you what healthy and rational nutrition can be used to improve
5 foods that improve attention and brain function: which diet increases concentration in adults and children??
5 foods that improve attention and brain function: which diet increases concentration in adults and children??
In this article we will talk about products that improve attention and brain function. Let's consider a diet that increases a person's concentration, and also give recommendations on a proper diet.
Essential oils for energy and vigor — the 6 best flavors, which of them are useful for fatigue and depression??
Essential oils for energy and vigor — the 6 best flavors, which of them are useful for fatigue and depression??
We will talk about useful essential oils for cheerfulness and energy in the morning. Let's tell you which fragrances can be used for fatigue, and which ones help with depression and bad mood.
6 drinks for cheerfulness and energy: what to drink and how to cook them at home, recipes for smoothies, teas and cocktails that give strength and help with fatigue
6 drinks for cheerfulness and energy: what to drink and how to cook them at home, recipes for smoothies, teas and cocktails that give strength and help with fatigue
We will talk about healthy drinks to give vivacity and energy to women and men. Let's tell you what you can drink for this purpose - smoothies, smoothies and others. You will also learn how to cook them in
© 2024 Yummyseconds
The use of Yummyseconds materials is allowed with an active hyperlink to the information source.

All materials on the site are for informational purposes only. Self-medication can be harmful to your health. be sure to consult your doctor. The site administration, authors of articles and experts are not responsible for any consequences that may arise when using the site materials.