A balanced diet, regular exercise and adequate sleep are the best ways to maintain an adequate energy level. But these things are not always possible, especially when the demands of life are high.
Fatigue usually occurs as a natural reaction of the body to physical or mental stress. Fatigue can be considered normal as long as the condition subsides after adequate rest.
Chronic fatigue can occur during short periods of physical and mental stress or due to lack of sleep for a short period, but it goes away after a longer period of relaxation and sleep.
Know the balanced diet to reduce chronic fatigue.
When does fatigue become chronic?
Chronic fatigue is usually severe; persists for more than six months; It is not relieved by rest and is aggravated by activity or exertion. It brings with it cognitive difficulties, dizziness, headaches, muscle aches, are common in chronic fatigue.
Depression and anxiety occur frequently, and are generally considered to be a consequence of chronic fatigue rather than a cause of the condition.
Chronic fatigue often occurs along with other conditions that cause similar symptoms.
How to treat chronic fatigue naturally
Fortunately, there are many supplements that we can use to gain additional energy and counteract tiredness and fatigue.
1. B vitamins
Vitamins such as vitamin B1 (thiamin), B2 (riboflavin), and B6 (pyridoxine) play key roles in many energy-producing reactions in the body, while other B vitamins, such as folic acid (B9) and B12, are important for the creation of new cells, the repair of damaged cells and the normal functioning of the central nervous system.
Thus, vitamin (B) B6 (B) (pyridoxine) contributes both to the synthesis of mood-stimulating neurotransmitters and those that have a calming effect. Vitamin B6 is needed to “burn” protein for energy, transport oxygen to the body, and synthesize DNA.
Magnesium is an essential mineral involved in hundreds of enzymatic reactions in humans and its deficiency may be related to chronic fatigue. Magnesium has a predominant role in the production and use of ATP (adenosine triphosphate, an energy intermediate).
Inadequate magnesium intake is a common and often underestimated problem. Studies show that a significant percentage of people of all ages get less magnesium from food and beverages than the estimated average need; which is 420 mg and 320 mg per day for men and women over 30, respectively.
Melatonin, a natural hormone produced by the pineal gland, regulates the sleep-wake cycle and is an effective antioxidant. Studies show that melatonin taken shortly before bedtime significantly reduces sleep latency (the time from bed to sleep) in people who have difficulty falling asleep.
Useful plants in chronic fatigue
Adaptogenic plants are of particular interest in chronic fatigue due to their reputation for increasing energy, as well as possible effects on the HPA axis and support of normal immune system function.
Some adaptogens seen as promising for chronic fatigue include ginseng and ashwagandha.
The ginseng It is the root of several plants belonging to the panax genus. The best known is the panax ginseng, a perennial plant native to Asia. Another variety is american ginseng, originally from North America. Studies have shown the therapeutic potential of panax ginseng, reporting positive effects on cognitive performance and mood, the mechanism underlying this effect may be related to its antioxidant properties.
Ashwagandha – Withania somnifera, has a long history of use in traditional Indian medicine and has come to be considered a useful adaptogen for conditions affecting the central nervous system, including stress, as well as neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease .
Currently, there is no cure for patients with chronic fatigue. The objectives should focus on improving clinical manifestations, maintaining functional capacity and quality of life, and developing an adequate program, giving each patient the maximum perception of health improvement.