10 nutrition mistakes we do that makes us feel tired
Because of nutrition lack we get tired quickly, can’t get enough of sleep, often get sick.Sometimes we do not think that some little things can make us feel tired. And the blame for this are our unhealthy eating habits.
Sometimes we do not think that some little things can make us feel tired. And the blame for this are our unhealthy eating habits.
Lack of water compotes provoking our constant fatigue. In a state of dehydration of the human body begins to hold back some of the features first, and then proceeds to “dismantle” their structures. That is why the 2–2.5 liter of ordinary drinking water can provide us with a sufficient number of affordable and very cheap medication from virtually all diseases, including chronic fatigue and even depression.
2. Irregular meals.
How often do we in the bustle of everyday worries do not have time or just forget to eat breakfast, lunch, or dinner, and once a day before a meal, want to catch up, and our body is “going crazy,” just can not fight our laziness or lack of organization. Malnutrition is not able to provide us with all the necessary nutrients, and when all the forces are excessive for digestion “superfluous.”
3. Irrational nutrition.
When our food happen “distortions” in one direction or another, our body also goes into “hibernation”. Excess protein, fat or carbohydrates in the diet leads to overstrain of the gastrointestinal tract, the body does not forgive such “distortions”, and at a time when he has to work productively mentally or physically, he has a double-triple force digest “excesses.”
4. Regular diet.
Lose weight now fashionable, but because the glamorous girls and boys intellectuals (and even pitching bodybuilders) are always aware of fashion trends diet. And because every day there are dozens — hundreds of “new” diets that are actually “variations” of rigid restrictive diets, the lack of vitamins and minerals very often leads to chronic fatigue. Especially these popular protein diet , where the deficiency of vitamin B leads to the fact that we stop to enjoy life.
5. Abuse of coffee and caffeinated beverages.
How often, appearing in full time trouble, wanting to extend his “workable” period, we are pushing ourselves a regular cup of coffee, and in the summer — cold Pepsi-Cola. But not only that all caffeinated beverages cause cellular dehydration, so more and overexcited nervous system. And for each excitation is known to be inhibition, that is, to drive a horse, how then did not quilted, it will be difficult to raise!
6. The use of sugar substitutes.
We are always looking for “what I could eat to lose weight”, and the producers obligingly tossed us “safe”, “calorie-free” products, including artificial sweeteners. However, if not accompanied by the sweet taste of nutrient inputs as often happens with sugar substitutes, the natural consequence is the desire to eat! It is the liver sends signals to the brain about the need to eat. The stronger the taste buds are stimulated taste sweet without calorie intake, the greater the resulting hunger. And what leads overeating, we have already discussed.
7. Insufficient intake of fiber.
The World Health Organization (WHO) insists that every day we should consume at least 35 grams of fiber a day. It not only prevents the occurrence of bowel problems, but also protects the gastrointestinal tract from disease, it helps reduce cholesterol levels, reduces the absorption of fat and slows down the absorption of sugar after a meal helps us to deal with a chronic intoxication. A lack of fiber, respectively, leads to constipation and toxins from being absorbed from the intestinal contents, which provokes constant fatigue.
How to increase the fiber content in your diet:
- Fruits and vegetables eat mostly raw. With long cooking vegetables lose half the fiber they contain, and therefore it is better to put out a little fry. In addition, try to eat fruits and vegetables in natural form, as in the preparation of juices without pulp tissue is not preserved completely the whole product;
- Start the day with cereal servings of whole grains rich in fiber, adds a fresh fruit;
- Try to gradually increase the amount of fiber in your diet until you reach the recommended daily dose. At the same time consume more water.
8. Problems with intestinal microflora.
It would seem that where the intestines, and where chronic fatigue? It turns out that our friendly microflora colonize the intestine — is our selfless fighters for immunity. And if we do not support our “allies”, then piled on us, not only fatigue, but also a variety of ailments, ranging from the banal and ending with severe acute respiratory infectious diseases. What to do? Increase in your diet the amount of “live” fermented milk products — yogurt, yogurt, yogurt with a short shelf life without preservatives, flavors, thickeners. And, again, “feed” our bacteria fiber!
9. Lack of vegetables and fruits.
All these gifts of nature — a rich source of vitamins (C, A, PP and B group), minerals (potassium, iron, phosphorus, calcium), trace elements, organic acids (malic, tartaric, citric), essential oils, proteins and carbohydrates ( fructose, glucose and sucrose), tanning, dyeing, aromatic and pectin, cellulose. The pigments that give fruit, vegetables or fruits rich red, blue, black or purple, are powerful antioxidants, very useful for health. It is believed that foods rich in antioxidants, prevents not only chronic fatigue, but also heart disease and cancer. Scientists estimate the effectiveness of dietary antioxidants on the results of a special test ORAC (the absorption capacity against oxygen radicals). The higher the index ORAC, the greater the force of antioxidants in food. So berries — one of the most powerful antioxidants. For example, raspberry contains antioxidants 3 times greater than kiwi and 10 times more than tomatoes. Even higher figures for wild berries — for one cup of blueberries ORAC index is 5486, followed by Blackberry (4654), strawberries (3520), and only then Raspberry (2789). According to studies, is needed to maintain health daily intake of antioxidants ORAC level from 2000 to 5000 points.
10. Excessive use of alcohol.
A glass of wine at lunch or dinner will provide our body set vitamins minerals antioxidants, helps to relax and forget about the problems, in general, almost a cure! But who, say, stop at one glass? And not just the excess alcohol causes dehydration and increased appetite, but also leads to follow an unpredictable reaction — someone is braking, and someone has excessive excitement. But they, and others, morning awakening is accompanied by one thought: “I wish I had died yesterday …” When excessive drinking continues, day after day, the state of chronic fatigue you provided.