Recent studies have shown that women are more likely to suffer from chronic pain and fatigue than men due to a simple fact, testosterone. As it turns out, the hormone has a protective effect on muscles of men when it is fatigued thus lessening the damage that can result in chronic pain
. The mechanism that results in fatigue has a signal gene that is somewhat blocked by the testosterone limiting its effect to protect the muscle. Women have testosterone in their body’s but at lower concentrations which makes them suffer more from chronic pain and stress. New studies in effectively mimicking the effects of the hormone in women is underway to help relieve their pains lessening the impact on their overall health. The research has also found a tangible link seen between the working muscle and the presence of the said protective mechanism.
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誰でも時々疲れを感じます。人によっては、ほぼ一日中疲れと戦っています。 また、気分を滅入らせたり、仕事のやる気をなくすものにもなりかねません。
疲れは単に、精神的、または身体的な疲労の状態を言います。 一日の終わりに体の力を衰えさせ、睡眠に誘ったり、または過労の筋肉を保護する過程のことです それは我々の人生に否定的な力で、不快で、または最悪の衰弱した状態です。 我々は疲労について十分に理解していませんが、要は、食生活を変えて健康を維持し、疲労のせいで意気消沈しないようにする必要があります。
気付かないままに繰り返している習慣を変えることによって、疲労を撃退する方法があります。 一番忘れているだろう事は、十分な水分を摂る事です。 誰でも再三言われている事ですが、大抵の人はそれでも十分ではありません。 軽度の脱水症はよくある事で、しばしば疲労の原因を見落としています。 脱水症は内臓への血流を減少させ、それに加えて脳の回転や動きを鈍らせたりします。 一日にグラス８杯の水を飲んで下さい。また喉に渇きを覚えるまで待たないで下さい。 朝食を摂ることは、午前中、不振状態に陥らないようにエネルギーを維持するもう一つの方法です。 これは、高い代謝作用と低いエネルギー保持をする、子供に正に当てはまる事です。 全粒粉パンとピーナッツバター、フルーツとスキンミルクをグラスに一杯など、朝食に炭水化物を摂りいれて下さい。 カフェイン含有飲料も疲労と戦います。 さらに元気を感じるだけでなく、注意力、反応速度、思考能力を、最高３時間迄増加させます。 昼食には、蛋白質と炭水化物の組み合わせがベストです。 思い違いではありません。４時ごろまであなたが感じる眠くてボーッとした気分は、脳の日常的なリズムなのです。 食品調査によると、午後の気だるい気分と戦う為に、昼食時に炭水化物と蛋白質を並行して摂る事を勧めています。 蛋白質は、アミノ酸トリプトファン、セロトニンの前駆物質、神経伝達物質を含み、感情的な疲労と戦う手助けをする沈静さ、冷静さなどを促します。 蛋白質と炭水化物を食べることは、トリプトファンの脳の摂取量を高めます。 蛋白質の豊富な食品も、チロシン、神経伝達物質ドーバミンとノルエピネフリンの前駆物質、また、集中力や注意力、自発性の促進物質を含んでいます。 コカコーラの一缶でさえ、退屈な仕事に注意を向ける覚醒作用を促します。 鉄分の豊富な食品は、血液が内臓に酸素を運ぶのを助けます。 十分な酸素、それは脳を最適に機能させ、知力を導きます。 鉄分の摂取は、男性にとっては一般的問題ではありませんが、多くの女性には軽度の鉄分不足があります。 もし鉄分を十分に摂っていないとお考えでしたら、以下の食品摂取量を増やして下さい。赤味肉、レバー、ほうれん草、杏、牡蠣・アサリ・マグロ・鮭・海老等の魚介類、腎臓、ライマメ、白インゲン、黒豆、インゲンマメ、大豆やレンティル豆、栄養分を強化した穀物、パン、米、パスタ等の全粒、カラードグリーン、ケール、からし菜、ほうれん草、カブを含む野菜、豆腐、チキン、七面鳥、木の実、卵の黄身、レーズン・プルーン・ナツメヤシ・杏等のドライフルーツ等。
食べすぎ、座りっぱなしは多くの人達にとって大きな問題です。大食をする代わりに、５,６回に分けて小食を摂る様にして下さい。 満腹は、血液を腹部に引き寄せ、脳から遠ざけ、気だるく疲れた気分を感じさせます。 少な目の食事量はインシュリン濃度を一定にし、エネルギーと気分の変動を避けます。 必要量は性別、体型、活動量によって様々です。 激しい運動には十分な蛋白質が必要となります。
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Most people dash off to work or school without a thought to their body’s dietary needs. At the beginning of the day, breakfast is an easy meal to forget. But if we are skipping breakfast and find ourselves tired by midmorning, then it’s time to change our eating habits. Breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease. To get these benefits eat foods with carbohydrates like whole grain bagel with cheese, cereal with fruit for energy and protein like hard-boiled egg sliced into a whole wheat pita or oatmeal with raisins for endurance.Be careful of the sugar and fat content of your morning meal. Studies show that sugary breakfasts were hungrier and ate more at lunch.
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Almost everyday, everyone struggles from fatigue. It is a process that slows the body down and prepares us to sleep to protect overworked muscles from possible injuries. Fatigue is not only a physical exhaustion but mental too. It is a negative force in our lives and at worst it is completely debilitating.
There are some simple changes we can make to help keep fatigue from getting us down. The most common and often overlooked cause of fatigue is dehydration. Drinking a lot of water has been told to us a thousand times, but still we don’t get enough of it during the day. Dehydration can reduce blood volume and diminish blood flow to organs and slowing down your brain. Drink at least 8 glasses of water a day and not wait until you’re thirsty.
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We all experience fatigue from time to time; for some it is almost a daily struggle. It can be a serious drag on your mood and your ability to do your task.
Fatigue is simply a mental or physical state of exhaustion. It is a process that slows down the body at the end of the day and prepares us for sleep, or protects overworked muscles. It is a negative force in our lives, an inconvenience or worst completely debilitating. We poorly understand it; we simply need to change our diets to help us keep up and not let fatigue from getting us down.
There are ways to fight off fatigue by changing our habits that goes unnoticed. One of the most likely things we forget is to drink plenty of water. We’ve all been told a thousand times, but a lot of us still don’t get enough. Mild dehydration is a common and often overlooked cause of fatigue. Dehydration can reduce blood flow to organs, slowing down your brain and you along with it. Drink about 8 glasses of water a day, and don’t wait until you’re thirsty. Eating breakfast is another way to refill our energy keeping lethargy at bay during the morning hours. This is especially true for kids, who have a higher metabolism and smaller energy reserves. Include carbohydrates at breakfast, whole grain bread with peanut butter, a piece of fruit and a glass of skim milk. Caffeinated beverages fight fatigue as well. It not only makes you feel more energized, it also increases alertness, reaction speed and ability to think clearly for up to three hours. At lunch Protein and carbs in combination is best be taken. It’s not your imagination: that drowsy, dopey feeling you get around 4pm is part of your brain’s natural daily rhythms. Food research recommends eating carbohydrates and protein in tandem at lunchtime fight the afternoon doldrums. Protein contains the amino acid tryptophan, precursor of serotonin, a neurotransmitter that promotes a calm, relaxed feeling, which helps to fight emotional fatigue. Eaten with protein, carbohydrates may boost the brain’s intake of tryptophan. Protein-rich foods also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine, promoters of alertness, attention, and motivation. Even a single can of cola can improve vigilance-the ability to pay attention to a boring task. An iron-rich food enables blood to carry oxygen to the organs. Adequate oxygen the brain can function optimally, leading to mental acuity. Iron intake is not in general a problem for men, but many women have mild iron deficiency. If you suspect you’re not getting enough iron, boost your intake with foods like lean red meat, liver, spinach, apricots, seafood, such as oysters, clams, tuna, salmon, and shrimp, kidney, lima, navy, black, pinto, soy beans, and lentils, iron fortified whole grains, including cereals, breads, rice, and pasta, greens, including collard greens, kale, mustard greens, spinach, and turnip greens, tofu chicken and turkey, nuts, egg yolks, dried fruits, such as raisins, prunes, dates and apricots.
While over eating and over seating is a big problem to many, instead of eating big meals try to eat five or six smaller meals. A full stomach draws blood to the belly and away from the brain, leaving you listless and dull. Smaller meals also help to keep insulin levels constant, avoiding fluctuations of energy and mood. Our needs vary consider your gender, body type and activity level. High-intensity exercisers need to get enough protein.
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The 3 proven fatigue-fighting strategies. Some of these strategies offer an instant energy boost – just in time to shine for the 4 o’clock meeting. They require a bit more patience, but they’ll pay off big-time in the long run. Once you’ve mastered these energy-boosting strategies, any one of them can make you feel like you’ve just had a tune-up.
Energy Boost #1: Reach for energy food
You may be thinking “candy bar!” but a sugar boost will just leave you lagging again in an hour. For a nearly instant energy boost that lasts, eat a healthy snack containing protein and a complex carbohydrate.
Energy Boost #2: Get moving
For an instant energy boost, drop out of your busy life for 10 minutes and hit the road – or the hallways of your office. Walking is an energizer. Even a 10-minute walk can help you overcome feelings of fatigue.
Energy Boost #3: Take 5 and Meditate
Numerous studies have demonstrated the fatigue-fighting effects of meditation, but there’s no need to light candles, sit cross-legged, or learn a mantra. Mini-meditation can work wonders. A three-minute meditation is a way to calm you down and stop rushing.
Ahh yes pregnant women are quite prone to fatigue. Physical, mental, and emotional (not to mention lifestyle) changes that happen while dealing with pregnancy can cause a lot of stress. Here are some tips to help cope with pregnancy fatigue:
Big meals can send mommies to sleep right after eating them. The best option is to have many light nutritious meals throughout the day. Bring small bags of cheese, fruits, nuts, cereals, soda crackers, and veggie sticks to munch on for snacks. Avoid sugary foods. They only give short-lived energy boosts that can leave you twice as tired afterwards.
Make sure to get plenty of rest. Try to reserve 15 minutes of your lunch time or 10 minutes during coffee breaks for power naps. It is also best to give yourself some quiet personal time in the evening. To ensure this, sign on the help of your spouse, children, or anyone else who live at home to take-over some of the chores. If you are a single mom, plan your chores so that you can get to bed as early as possible.
Dont forget to exercise. This can be as simple as taking brisk walks in the park or down the neighborhood in the morning or in the afternoon. This will not only relieve stress, but it will also help the blood in your body to circulate better and therefore avoiding cramps and bloating. If you have access to a pool, some gentle paddling or floating on the water can help you relax.
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One of the major causes of fatigue is unnecessary stress, and most especially in the workplace. You may find it unbelievable but you can sure shape your office environment into something that would be less stressful. Here is a couple of simple tips:
Prioritize work. Working on multiple tasks at the same time may not actually save time. Perhaps devoting yourself to one task at a time can be better and may mean less revision in the long run.
Try to schedule five minute exercises. There are many �office work-outs� available online. Choose one that would suit your capabilities and needs.
This may sound pretty cheesy but we’ll have you know that everyone needs to invest in detox and escape from reality every so often (note: sex does count but we want alternatives). Every month, set at least one day for detoxification. You can find many articles to guide you with the right procedure, just make sure these are legit claims, do not undergo detox for more than two days without the approval of your doctor. Also, yoga, meditation or even psychotherapy helps the body calm down and makes way for positive thinking. Doing both is a good way to combat fatigue as we know that beating anxiety and stress is as good and as hard as keeping yourself healthy emotionally, physically, mentally and spiritually.
This is the era of the young and the over-achievers so is it any wonder that depression seems to be a norm too? Depression is a chronic condition prompted by stress, anxiety and of course, fatigue. Next to the latter is depression, so before you get to the last stage, its only right that you slow down before you get to that point. Fatigue is one of the symptoms of depression. This is brought upon by over exertion which is induced by the need to excel. To avoid it, do not set unrealistic goals, by this we mean “all in due time.” Learn to prioritize, the competition isn’t about the prize, enjoy the process. By doing so, your body relaxes with the strain off your mind. It’s as simple and as complex as mind over matter.