Because of them we do not get enough sleep, quickly get tired, often sick. And we never think that it’s all about the food or its shortage.
Sometimes we do not think that some little things make us feel tired. And our unhealthy eating habits are to blame for this. About them we were told by our constant expert, dietician Ludmila Denisenko.
The lack of water, namely water, and not tea-cola-milk-compotes provokes our constant fatigue. In a state of dehydration, the human body begins to restrain certain functions first, and then proceeds to “dismantle” its structures. That’s why 2-2.5 liters of ordinary drinking water can provide us with enough affordable and cheapest medicine for almost all diseases, including chronic fatigue and even depression.
2. Irregular eating.
How often do we not have time to worry about daily worries, or just forget to have breakfast, lunch, dinner, and “snapping” once a day before a meal, strive to catch up, and our body “goes crazy,” just can not fight our laziness or lack of organization. Insufficient nutrition is not able to provide us with all the necessary nutrients, and in excess all the forces go to digest the “superfluous”.
3. Inadequate nutrition.
When in our nutrition there are “distortions” in one direction or another, our body also turns into a state of “winter hibernation”. Excess of proteins, fats or carbohydrates in the diet leads to overstrain of the gastrointestinal tract, the body does not forgive such “distortions”, and at a time when it must work mentally or physically, it has to digest “excesses” with a doubled-tripled strength.
4. Regular diets.
Lose weight today is fashionable, but because the glamorous young ladies and young intellectuals (and even pitching-bodybuilders) are always aware of fashionable dietary directions. And as dozens – hundreds of “new” diets appear daily, which are actually “variations” of strict restrictive diets, the deficit of vitamins and minerals often leads to chronic fatigue. Especially sin these popular protein diets, where vitamin B deficiency leads to the fact that we cease to enjoy life.
5. Abuse of coffee and caffeinated drinks.
How often, when we are in full time trouble, wanting to extend our “workable” period, we encourage ourselves with a regular cup of coffee, and in the summer – with cold cola-Pepsi. But, not only that all caffeinated drinks cause cellular dehydration (what it leads to, we said above), so it also overexcites the nervous system. And after each excitation, as is known, braking is necessary, that is, the driven horse, how many then do not quail, it will be difficult to lift!
6. The use of sugar substitutes.
We are always looking for “what to eat to lose weight”, and manufacturers are obligingly giving us “safe”, “non-calorie” products, among them artificial substitutes for sugar. However, if the taste of sweet is not accompanied by the intake of nutrients, as is often the case with sweeteners, the natural consequence is the desire to eat! It is the liver that sends the brain signals about the need to refresh. The stronger the taste buds are irritated by the taste of the sweet without the intake of calories, the stronger the feeling of hunger. And what overeating leads to, we have already discussed.
7. Insufficient fiber intake.
The World Health Organization (WHO) insists that every day we must consume at least 35 grams of fiber per day. It not only prevents the occurrence of problems with the intestines, but also protects the gastrointestinal tract from diseases, helps lower cholesterol, reduces fat absorption and slows down the absorption of sugar after ingestion, helps us combat chronic intoxications. A lack of fiber, respectively, leads to constipation and absorption of toxins from the contents of the intestines, which provokes constant fatigue.
How to increase the fiber content in your diet:
– Eat vegetables and fruits mostly in raw form. With prolonged cooking, vegetables lose half of the fiber they contain, which means that they should be cooked or lightly fried. In addition, try to eat fruits and vegetables in their natural form, since the preparation of juices without pulp does not completely preserve the fiber of the whole product;
– Start the day with a portion of cereal from whole grains, rich in fiber, add fresh fruit to it;
– try to gradually increase the amount of fiber in your diet until you reach the recommended daily dose. Use more water at the same time.
8. Problems with intestinal microflora.
It would seem, where is the intestine, and where is the chronic fatigue? It turns out that our friendly microflora that colonizes the intestines is our selfless fighters for immunity. And if we do not support our “comrades-in-arms”, then not only fatigue, but also various sores, starting from banal ARD and ending with serious infectious diseases, fall on us. What to do? Increase the number of “live” sour-milk products in their diet – curdled milk, kefir, yoghurt with a short shelf life and without preservatives-flavoring-thickeners. And, again, “feed” our bacteria with fiber!
9. Lack of vegetables, fruits and berries.
All these gifts of nature are a rich source of vitamins (C, A, PP and B group), mineral salts (potassium, iron, phosphorus, calcium), trace elements, organic acids (apple, wine, lemon), essential oils, proteins and carbohydrates fructose, glucose and sucrose), tannic, coloring, aromatic and pectin substances, cellulose. Pigments that give rich fruit, vegetables or berries a rich red, blue, black or purple color, are powerful antioxidants, very useful for health.
There is an opinion that food rich in antioxidants, warns not only chronic fatigue, but also heart disease and cancer. Scientists evaluate the effectiveness of food antioxidants based on the results of a special test ORAC (absorbing capacity for oxygen radicals). The higher the ORAC index, the greater the strength of antioxidants in food. So berries are one of the most powerful antioxidants.
For example, raspberries contain antioxidants 3 times more than kiwi and 10 times more than tomatoes. Even higher indicators for forest berries – for one glass of blueberries, the ORAC index is 5486, followed by blackberries (4654), strawberries (3520) and only then raspberries (2789). According to research, to maintain health, a daily norm of antioxidants at the ORAC level of 2000 to 5000 points is needed.
10. Excessive use of alcohol.
A glass of wine for lunch or dinner will provide our body with a set of vitamins and minerals, antioxidants, help to relax and forget about problems, in general, almost a medicine! But who, does he stop at one glass? A superfluous alcohol not only causes dehydration and increased appetite, but also leads to a subsequent unpredictable reaction – someone causes inhibition, and someone has excessive overexcitation and simply a link here>>> would make them excited to the point of getting another addiction. But for both of these addictions, the morning awakening is accompanied by a single thought: “It would be better if I died yesterday …” When the excessive use of alcohol continues from day to day, the state of chronic fatigue is assured to you.
So here it goes, reasons why you might be tired all the time. Knowledge is the key, now you can find the exact reason and learn how to deal with it.