I want to fatigue recovery! How can I?
somehow when the body is Tteyuu Naa tired I wish had dull, is not? It's still also the body is tired resting, something tired like that, I think that to does not mean you to special, some feel the fatigue.
wanted to eliminate the tired, are not recover quite fatigue even if slowly! And, What do not than many people of your worries? Here, the important thing to fatigue recovery, will continue to introduce the fatigue recovery method recommended. And, because it also summarizes the cause of the symptoms of such a tired, people who want to recover accumulated fatigue, please take a look at all means.
How Yu gonna be fatigue? About the state
First of all, I will explain the fatigue. Or to say what kind of state and fatigue, and fatigue of the kind and, we will put together the cause.
How to become What fatigue?
and fatigue, everyone is a symptom that experience as long as life. Body is not require rest, by rest, would often fatigue is recovered.
because the fatigue of the state and the kinds variety there, it may be, or not recovered even firmly taking rest, are tired in the afternoon up in the morning, when severe, the body is from the time when the get up in the morning heavy and tired, sometimes you say.
There are two types of fatigue (physical and mental)
is to fatigue there is a kind, and physical exhaustion due to overuse the big divide and body, are two of the mental fatigue that stress is affecting. When you feel tired, but also so that one or the other or cause and whether going on, or both is causing.
two of fatigue of physical fatigue and mental fatigue, have been said to be physiological fatigue, defense reaction to work for a person to stay healthy.
Cause is five (movement, labor, temperature, mental-illness)
cause of fatigue, exercise, work, temperature change, spirit, there are five types of disease. The children feel fatigue, often physical fatigue is caused primarily due to the exercise, in the adult, and the physical exhaustion from work, mental fatigue has become a cause of such stress.
movement is to use vigorously muscle, muscle is muscle or stretched will cause damaged partially. However, since the movement of β- endorphin, leaves neurotransmitter feel the pleasant, there is no discomfort.
labor, in such as desk work and work standing up, would use only the arm and leg muscles for a long time, muscle mass in part, it will hurt cells. By doing so, fatigue substances from the cells occurs, it will cause fatigue feel like languor.
temperature changes, sweat as you lower the body temperature when hot, Are you human body like blood flow and attempt to raise the body temperature when the cold increases. In this work, will the body of the energy is consumed. People who get tired easily in the summer, it seems that in many cases this temperature change is causing.
In the spirit disturbed autonomic nervous system, from the heart of the contraction until the secretion of saliva, the reaction of the entire body becomes too bad, it has become a cause of fatigue. Mental fatigue of severe neurosis and, psychosomatic disorders, is also likely to cause a manic-depressive illness.
is what disease is the cause, it seems a good thing to feel the fatigue because of the particular disease. Anemia or liver disease, especially in the thyroid gland, such as Graves' disease disease, chronic fatigue has been said to be likely to occur.
methods to fatigue recovery is?
to understand the state of the now tired
to fatigue recovery, it is important to understand the first moment of their current situation. Since the manifestation of fatigue Some people each, whether such when I feel the fatigue, whether they feel any fatigue, I'll listen to the voice of once their bodies.
or feel the fatigue and shortness of breath with exercise, or something from getting sick began to feel the fatigue, whether there is a bare hands fatigue feeling when that happened or asleep slowly in the morning, 1 such as the one I feel much during the day fatigue, let's staring now of the status quo carefully.
determine the cause of fatigue
of their own When the current situation is can grasp, it's ready to determine the cause of fatigue. The improvement and measures of fatigue, it is important to know the cause. Fatigue is often a sign from the body, there is always the cause. If you do not know the cause, it is difficult to recover the fatigue from the root.
whether you like physical fatigue to become such a movement, or had never recently feel the stress, such as busy work or did not think only about work even at home, we will explore the cause you. In the case of women, pregnancy and physiology before, even during menstruation, the balance of female hormones is disturbed, you may feel like languor.
choose a method for recovery from fatigue
Once you determine the cause of the fatigue, Let's choose the appropriate method to recover the fatigue. Depending on the type of fatigue, the method You have changed, if it is mental fatigue, by that you can relax suits you, you may fatigue recovery effect can be obtained.
If the physical exhaustion, it is important to rest the body. Since the way to recovery from fatigue is also a wide variety, you might want to know a variety of ways.
when fatigue can not be taken is also the possibility of disease
is also trying to fatigue recovery in every way, if the fatigue does not improve, there might be a possibility that sick with chronic fatigue. The disease with fatigue, and chronic fatigue syndrome, depression, autonomic imbalance, anemia, menopause, insomnia, sleep apnea syndrome, also be considered such as the decline of liver function.
If fatigue is not recovered, would be good idea to visit at once hospital. There is also a possibility that unexpected illness is lurking.
fatigue skillful way of taking sleep for recovery
for fatigue recovery is not essential sleep. But, just sleep just does not fatigue is improved. But are firmly sleeping, from the body felt fatigue in the morning, I think you may be tired. For fatigue recovery, we will put together a way of taking of sleep.
important to prepare before taking the sleep:. Light and body temperature
sleep, is possible to increase the quality of sleep is important for recovery from fatigue. Strong light, such as going to bed before the TV and smartphone, bright light during sleep will reduce the quality of sleep. Since the person is awake when detecting the brightness, before going to bed smartphone, TV is not good so it would give a stimulus to the brain.
And, people will continue to become sleepy and nature in the process of body temperature drops. When bedtime will raise the body temperature, so you will be disturbed sleep onset effect of melatonin, bathing would be a good idea to end up to 2 to 3 hours before bedtime.
temperature of the hot water, of 38 to 40 degrees parasympathetic becomes dominant lukewarm There is relaxing effect. In 40 degrees or more of temperature, let's be careful so sympathetic would be your advantage to work.
sleep in prime time the growth hormone becomes active
until the 22:00 am to 2, it has been called the sleep of prime time. This time zone is the time zone in which growth hormone is actively secreted. Or the growth hormone can be sufficiently secretion, it is a very important Bointo in the quality of sleep. So, it says to take sleep in this time is that it is ideal.
length of sleep time, take a multiple of 0 minute cycle
to sleep, and REM sleep dream of shallow sleep, there is a non-REM sleep of deep sleep. REM sleep, or to organize information storage experienced in life, such as work and home, it is said that there is a role to perform maintenance of the heart. Non-REM sleep, rest of the body and the brain, the body's growth, it seems there is a role to perform a cell repair.
to a set of REM sleep and non-REM sleep, have been repeated cycle of about 0 minutes, a multiple of the 0-minute cycle, 3 hours, 4.5 hours, 6 hours, sleep time of 7.5 hours, good It has been to be able to take a sleep.
people will be sleepy and natural when you are tired. In other words, fatigue naturally to restore, is the most effective way is sleep. Individual difference is there of course, but if the time of sleep of this cycle, awakening even for a short time are also said to be refreshing.
in order to take the quality of good sleep, smartphone and personal computer refrain
quality of good sleep, or bathed in the light of the sun up in the morning, it is Yukkuhi bathing in hot water lukewarm, and moderate exercise is also important.
by the spread of personal computers and smartphones, the brain is the brain no longer have to process large amounts of information have been fatigue. To take a good quality sleep, three to four hours before going to bed is a personal computer or smartphone would be better to have to refrain from.
point in the diet for recovery from fatigue
the fatigue recovery will come to be very important diet. It may also lead to fatigue recovery by improving the diet. It will introduce a point of order to fatigue in the diet!
bear in mind a good balanced diet
diet, nutrition It must be taken to think N balance. Many meal only is the additive, fatigue will become easier to accumulate. Basic, 5 of major nutrients protein, lipids, carbohydrates, minerals, vitamins, let's try to intake also well-balanced when cooking.
do not eat things that cause fatigue
There is a thing called a high glycemic index food, but the food will be one of the causes of fatigue. High glycemic index foods blood sugar rises rapidly, causing low blood sugar by its reaction, as a result, has been said to be the cause of various diseases, such as fatigue.
to those corresponding to this, potatoes, sweet potatoes, French bread, white bread, white rice, waffle, watermelon, chocolate, and high sugar content carbonated beverages. And it has also been the cause of fatigue caffeine.
The caffeine causes of fatigue, by the intake of caffeine, a decrease of serotonin, a decrease in vitamin D, increasing the stress hormone, impact on sleep, the effects such as reduction of memory It has been because there.
drink citric acid and honey drink agent
the fatigue recovery, we also recommend a drink. Fatigue recovery drink, but you can also handmade by yourself, because immediately the drink even when it is not easy to time commercially available drinks are many people that are drinkers from the usual.
In some of the fatigue recovery effect drink, such as those of Taib that such as citric acid and honey are included, kind even to rich, is recommended because there is that there is a fast-acting. Even when called Naa was a little tired, it is possible to purchase, such as in the immediately pharmacy, please try once.
to use supplements such as coenzyme Q10
the fatigue recovery, would be good to incorporate supplements. Coenzyme Q10 is because there are anti-oxidant effect, it can be expected to remove the body of active oxygen.
active oxygen, the cells destruction, it has become a cause of such damage to fatigue and aging. Coenzyme Q10 is thing that is originally in the body, the amount has been the go reduced to peak in their 20s.
was taking coenzyme Q10 as a supplement, there are reports of increased degradation and activities of the fatigue and the sense of depression was observed. Then, when the coenzyme Q10 was taking 100mg 10 days, it has also been reported to have felt the effects of fatigue in 69%.
to muscle fatigue is to use the protein
leucine of branched-chain amino acids, which are included in the protein plays an important role in protein synthesis of muscle. And, cysteine is to maintain muscle, work of reducing the oxidative stress caused by fatigue also seems to be, it will help to reduce the damage of fatigue.
intake of protein that contains the amino acid is the effective in the elimination of muscle fatigue. People of the athlete to perform strenuous exercise from everyday seems to be incorporating the protein in such a purpose.
when you intake for protein recovery from fatigue is, within 30 minutes after exercise, have been when carbohydrates and co-ingestion that it is effective. But protein is effective in muscle fatigue, but the effect can not be expected to mental fatigue.
fatigue
in order to recover the fatigue, I will introduce some of the effective nutrients. Conscious also in daily diet, please try to adopt.
"citric acid" is included in such as vinegar
citric acid, which is included in, such as vinegar, to decompose the fatigue substance, the amino acids are energy the metabolism is activated there is a function to suppress the generation of lactic acid. Vinegar, the fatigue recovery for us served very is said that there is also a fast-acting.
as the food that contains a lot of
citric acid, lemon in addition to vinegar, oranges, citrus and, such as grapefruit, and pineapple, kiwi, tomatoes, plum, and raised. It is also effective to physical fatigue, such as after sports.
blood flow the well to compensate for the lack of oxygen "iron"
people to become lightheadedness I think that is there, but the cause of lightheadedness its Standing also has to do with that blood flow in the brain is missing. Iron has a role to carry oxygen to make the blood, but also, has become a major cause that it is insufficient.
When the blood circulation of the brain becomes worse, but will oxygen is insufficient, because it also affects the fatigue and the lack of oxygen is followed, will be important to replenish the iron. The large food of iron, spinach and, lever, and seaweed. Seaweed, because the iron is easily absorbed in the body, is especially recommended.
0 Response to "Nutrients and recommended recipes 6 election necessary to fatigue recovery! Eight remedy"
Posting Komentar