In this article he will explain to us why we all suffer cyclically from physical and mental fatigue and how we can effectively defeat it.
I am happy to present you a new episode of ours column on Biohacking.
We've all used it as an excuse at least once.
That annoying feeling that comes with you when you get out of bed and start thinking about the day's activities.
We live in an increasingly demanding world that requires a high and constant energy expenditure.
The frenetic rhythms of daily life leave their mark, especially when it is difficult to carve out time to recover energy.
Tiredness: why it is such a common symptom
To give you an idea, in the questionnaire I administer before the visit to my patients, to the question:
"Have you been suffering from tiredness or persistent fatigue for a long time?"
almost replies "Yes" 70% of people.
In fact it is the first signal that the intelligence of the body sends to communicate a discomfort.
It is no coincidence that more and more people in recent times have presented themselves to the interview like this:
“Doctor, I always feel tired. I go to bed destroyed and wake up without strength ".
What are the causes?
- Metabolic problems due to aincorrect nutrition.
- Debt of sleep.
- Overload of stress psychophysical.
- Some pathologies: hypothyroidism, sleep apnea, intestinal malabsorption.
- Environmental toxins (molds, solvents, pesticides, heavy metals).
- Lack of some micronutrients (iron, vitamin B12, magnesium).
In short, physical and mental fatigue appears in all those occasions when ours are put to the test resilience: If you ask too much of your body for an extended period of time, sooner or later it will present the bill.
"Take good care of your body, it's the only place you have to live."
Physical and mental fatigue, fatigue and chronic fatigue
Fortunately, chronic fatigue syndrome, nervous breakdown or burnout is not diagnosed in all cases.
The condition that affects most people, in fact, is one state of fatigue which significantly reduces the effectiveness and pleasure of doing things while draining all energy.
Her chronicization has consequences on both the psychic and the physical level:
- Difficulty getting out of bed upon awakening.
- Anxiety and depression.
- Difficulty concentrating.
- osteo-articular pains and muscle.
- Slowed digestion.
- Tachycardia e hypertension arterial.
- Insomnia e mental confusion.
In medicine the term asthenia identifies a state of physical and mental fatigue and represents the diagnostic question that appears most frequently on requests for laboratory tests.
Fortunately, instead of finding an incurable disease, the report in most cases does not report significant changes.
A further confirmation that our body suffers the consequences of continuous struggle in search of a balance between various components:
- Wellness psychophysical.
- Relations quality interpersonal.
- Satisfaction working.
“I wake up in the morning torn between the desire to improve the world and the desire to enjoy the day. Sometimes this makes it difficult to plan my time. "
Elwyn Brooks White.
The first remedy for fatigue
The Latin phrase
"Physician, heal thyself"
has been attributed to Jesus and over the years it has had many interpretations.
One thing is certain, it is not an exhortation addressed to the medical profession but a general warning: if we want to treat others first we must take care of ourselves.
So we also read in a passage of the Chart in Ottawa, drawn up in 1986 on the occasion of First International Conference is preferably used for Health Promotion:
“Health is created and experienced by individuals in the sphere of their daily life, where they play, learn, work, love. Health arises from taking care of oneself and of others, from the possibility of making autonomous decisions and being able to control one's life conditions, as well as from the fact that the society in which one lives allows the creation of the conditions necessary to guarantee health all its citizens ".
The paradox is that by taking care of ourselves we can be more useful for others and for the causes of the world.
You can't give what you don't have.
On the other hand, the first organ to which the heart pump the blood is ... the heart itself.
This step is necessary to take care of all the other organs by donating oxygenated blood.
When the heart fails to preserve its functions, the entire survival of the organism is threatened.
"It is the time you have wasted for your rose that has made your rose so important"
Antoine de Saint-Exupéry.
Check your energy reservoir
As we have seen, the causes of physical and mental fatigue can be many.
The fact is that at some point we find ourselves without resistance, a completely physiological reaction put in place by the organism to make us understand that it's time to slow down.
The reservoir reserve depends on a number of variants:
- Factors hereditary.
Regardless of your starting level it is important check the reserve regularly, especially when the requests are Elevate.
In fact, much of the work of fatigue management physical and mental consists of to recognize what's out there - or in there - that takes up space in the mind and body and cause of losses of energy.
- Health problems.
In addition to remedying by plugging leaks, for example by consulting a doctor, delegating certain tasks and learning to say "No" more often, it is very important to create a routine in which they are added extra energy.
The most effective methods are apparently the most simple, but their strength lies in give vitality and endurance when practiced consistently.
The 3 solutions to physical and mental fatigue
1. Keep your body moving
The damage ofphysical inactivity represent the fourth risk factor of mortality, it is no coincidence that lately we hear more and more
"Sitting is the new smoking"
In addition to the regular practice of physical activity, it is advisable to include moments in the daily routine sgranchirsi your legs or do some stretching.
For example, the simple act of change position every 30-40 minutes it is a cure-all for the joints stressed by prolonged sitting posture.
Have you ever thought about a desk for work standing? Definitely A concrete solution for reduce physical and mental fatigue from work.
One of the most underrated elements, despite being capable of increase life expectancy and reduce the likelihood of getting sick.
It is no coincidence that throughout our evolution we have maintained the need for sleep not less than 6-7 hours nightly.
Unfortunately, in some areas, needing to sleep is interpreted as a sign of weakness.
However, in most cases, one hour less sleep almost never equates to an extra hour of personal productivity.
To learn more about the topic, you could start by reading "Why do we sleep"By Prof. Matthew Walker, neuroscienziato.
3. Against physical and mental fatigue, take care of your diet
We know how important it is to have an adequate diet to support the body in all its activities and promote health.
However, I would like to focus on a specific aspect: the choice of nutritious foods e quality is a priority to have a healthy composition of the intestinal bacterial flora.
Il microbiota in fact it represents one of the major suspects in cases of chronic fatigue.
More and more research emphasizes the role ofgut-brain axis in many ailments and we must work to protect it to improve the psychological well-being.
Optimizing these three areas is essential to ensure high levels of energy to support our lifestyle.
One of the best behaviors to adopt for this purpose is to search for connessioni between the decisions made during the day and the charge level of the batteries.
Try to do physical activity a few hours before a major challenge and you will face everything with better humor and stamina.
Another example: the choice of meals during the lunch break becomes critical depending on the occupations of the afternoon.
It will be the case of consuming carbohydrates refined if you will sit for several hours?
When we lose the compass in one of these three areas it is likely that the other two are also affected.
A sleepless night will skip your morning workout and lead you to prefer junk food over healthier dishes.
The good news is that the steadiness in one of the three areas it will lead to better results in the other two as well.
So when you need to perform at your best start with lifestyle optimization to make sure you are always full of energy.
Tired of always feeling tired? 10 tips to regain your energy every day
Here are some tips for managing fatigue and always having a full tank.
- Finish the shower with a jet of cold water.
- Practice the intermittent fasting.
- Improve the stance, because you are probably misdistributing your weight by putting some districts under stress.
- Stop ruminating. Recycling your thoughts distracts you from taking care of yourself and in the long run harms you deeply. To put it in the words of Seneca:
"We suffer much more from our imagination than from reality."
- Expose yourself every morning to the light for 20 minutes for calibrate the production of hormones such as melatonin and serotonin.
- Reduce exposure to blue light in the evening hours. You can limit the use of electronic devices or use free software to protect your night's rest. Trial Night Shift e Twilight on your smartphone, Iris e f.lux on the PC.
- It uses traditional remedies based on active ingredients that can support the body's natural ability to cope with psychophysical fatigue. They are called Herbs "Adaptogen" precisely because they adapt their function according to the needs of the body.
Specifically, you could take the concentrated extracts of Rhodiola Rosea o Schisandra Chinensis.
- Don't overdo the i coffee. The temptation to increase your caffeine intake to feel more energetic is very strong but in the long run it would make you addicted to high dosages.
- Take advantage of the property of cacao, especially the one worked with temperatures below 42 degrees. Consume every morning at least 20 g of dark chocolate with minimum80% of cocoa to feel as energetic as the Aztec emperor Montezuma, who jealously guarded the seeds of this precious plant.
- Remember to beer, because even mild dehydration can have negative effects on both mood and energy men that in the women. No apps needed to check hydration status. Just look at the color of the urine: they must be a lot clear.
Yours mitochondria, the organelles considered the cell's energy powerhouse, are sensitive to the environment and that is to everything that surrounds you: what mangi, what you breathe, even what do you put on your skin.
For this reason, attention must be paid to all those factors and situations capable of discharging personal energy.
Tiredness: don't hide from it
It happens to everyone to face periods of greater psychophysical fatigue.
Some days we just need to turn down the background noise and rest.
Keep in mind, however, that the feeling of refreshment also comes from undertaking New experiences, change environment and establish quality relationships.
It's okay to feel tired sometimes, but be careful not to allow this state to become a place that prevents to live a full life.