The phenomenon that the body's ability to work temporarily decreases due to physiological or biochemical changes in the body caused by labor or exercise is called fatigue. Fatigue is a kind of protective response that prevents the body from causing life-threatening excessive functional failure. Its production reminds workers to reduce work intensity or stop exercise to avoid body damage.
Classification of fatigue
Fatigue can generally be divided into physical fatigue, mental fatigue, mental fatigue and pathological fatigue.
(1) Physical fatigue.
Physical fatigue, also known as somatic fatigue, is due to the fact that when people continue to exercise for a long time and with high intensity physical activity, a large number of metabolites such as lactic acid, carbon dioxide, and serum urea nitrogen are produced in the body. These substances accumulate in the body and stimulate Human tissue cells and the nervous system can make people feel tired.
(2) Mental fatigue
Mental fatigue is caused by people's prolonged use of the brain, resulting in insufficient blood supply and oxygen supply to the brain. Specific attention can be paid to inattention, dizziness, unresponsiveness, limb weakness or lethargy and other symptoms, which can cause serious insomnia and dreaminess. , nausea, vomiting, personality changes and many other issues.
(3) Mental fatigue
Psychological fatigue is the longest and more complex kind of fatigue in modern life, due to persistent tension and stress. People engage in some monotonous, mechanical work and study activities for a long time. Central nerve cells in the central nervous system are restrained due to continuous stress. As a result, people’s enthusiasm and interest in work are greatly reduced until they feel bored. People who develop mental fatigue may have symptoms such as disgust, evasion of work, study, and life. In severe cases, depression, neurasthenia, obsessive-compulsive behavior, and changes in lifestyle such as initiation of smoking and alcoholism can also occur.
(4) pathological fatigue
Pathological fatigue is due to weakness, weakness, and other symptoms caused by certain diseases. Fatigue is one of the precursors to these diseases. For example, viral hepatitis, tuberculosis, diabetes, myocardial infarction, anemia, hematopathy and cancer all make the patient feel inexplicable fatigue. This kind of fatigue is completely different from physical, mental and psychological fatigue. It has three characteristics: In healthy people should not appear when fatigue occurs; Second, the degree of fatigue is serious, the elimination is also slow; Third, this fatigue is often accompanied by other symptoms, such as fever, general malaise, loss of appetite or hyperthyroidism. Only after the illness is cured will fatigue be eliminated
(5) Comprehensive fatigue
The fatigue caused by modern life is often not caused by a single cause. It has both physical and mental causes as well as psychological and social causes. It may also be accompanied by the causes of the disease, making various "tired symptoms" of fatigue less prominent. Typically, the fatigue caused by this non-single factor is called "comprehensive fatigue."
In fact, some diets are anti-fatigue. Just know these specific diets and you can avoid yawning at inappropriate times!
1, drink plenty of water, keep enough moisture to refresh
Two-thirds of the human body is made up of water, and many of the basic functions of the human body depend on this simple material for smooth progress. Therefore, it is not surprising that “tiredness is the highest dehydration signalâ€.
Drinking a large glass of water on the morning of the day not only helps maintain body moisture but also promotes metabolism. If you feel that white water is difficult to swallow, try to brewed flavored water that suits your taste, or add some orange juice and lemon juice to the juice to make a refreshing water.
2, intake of foods rich in magnesium, maintain energy
Magnesium, the unsung hero of the mineral world, is crucial to the production of energy. Magnesium deficiency rarely occurs, but ingesting a little more magnesium can achieve the desired refreshing effect.
Nuts and seeds, green leafy vegetables such as beets and spinach are rich in minerals. Do not ignore tofu, which is also rich in magnesium.
3, eat inulin anti-anemia, more energy
From energy bars to oatmeal, many foods have inulin on their ingredients list. This fiber naturally occurs in wheat, garlic, onion, and Jerusalem artichoke.
Inulin not only makes you feel fuller longer, but also helps maintain normality (it is undoubtedly an energy-consuming task to deal with constipation), but it also promotes the body's absorption of iron and therefore helps prevent anemia.
Try baking ginger and add it to the soup. People think that they are also rich in probiotics that can boost the body's immune system. We all know that even a little bit of ailment can cause people's energy to plunge.
4, choose whole grain foods, help maintain emotional stability
Carbohydrates are a source of energy for the brain, but as carbohydrates provide energy for the gray matter, they also slowly consume continuous energy.
By maintaining blood sugar levels, these carbohydrates help maintain emotional stability and contribute to later sleep. Whole grains such as sweet potatoes and oatmeal also contain carbohydrates.
If you miss a meal and you don’t eat it will cause you to lose energy. If you want to avoid fatigue, it’s very important to add nutrition. So be sure to have breakfast! Eat a large bowl of oatmeal to provide energy to your brain and body.
5, lean protein is more healthy, effective anti-depressant
High-fat foods such as hamburgers can make you feel full and lose energy. Digesting these foods requires a lot of energy. Choose lean protein and discard foods with high saturated fat content.
Protein is a basic component of muscle, and the amino acids contained in it have a significant effect on neurotransmitters, helping to maintain acuity. Eat Omega-3 fish to eat lean protein.
This essential fatty acid can be anti-depressant, and depression can use up energy. Too tired to add double nutrition, try steamed squid with curry sauce.