Always tired: review your lifestyle

---

Extract from the article: A change of season, too much work or intense physical activity can lead to extreme fatigue. Even though a good dose of sleep and a little relaxation can help combat fatigue, it's worth taking a look at your diet. An organism that doesn't get the food

---

A change of season, too much work or intense physical activity can lead to extreme fatigue. Even though a good dose of sleep and a little relaxation can help combat fatigue, it's worth taking a look at your diet. An organism that doesn't get the food it needs in the right quantities doesn't function properly and ends up exhausted. Nutritionist and dietician Yasmine Sandrine Zerbo reveals the secrets of an anti-fatigue diet.

After eating, the body expends energy on digestion. The heavier we eat, the more difficult it is to digest and absorb the food.Then, if your diet is high in fat, digestion will take longer and you'll feel tired, so digestion will slow down.

« However, certain breakfast blends don't work in your favour either: coffee with milk, for example, is very heavy and makes you feel sleepy.Deficiencies in vitamins, iron, minerals and iodine are also at the root of fatigue. You look pale and fatigue can be seen on your face. A risk factor for iron deficiency is high consumption of cereals and legumes rather than fish and meat. As well as impairing cognitive function, iron deficiency reduces your work capacity and stamina. You're going to feel tired all the time », explains nutritionist and dietician Sandrine Zerbo.

As far as vitamin C is concerned, it helps a great deal in the fight against fatigue. There are many factors that can cause temporary tiredness. In most cases, anti-fatigue foods are real allies in combating this somewhat neglected ailment.

What should I do to avoid fatigue?

To combat fatigue, it's always advisable to combine iron with vitamin C, so that you feel fit all day long.It's even advisable to simply take these supplements in natural foods, rather than buying medicines. « As anti-fatigue foods, we recommend eating dark chocolate powder, oranges, kiwi fruit, lemons, mandarins, strawberries and grapefruit, all of which are rich in vitamin C. Dark chocolate, on the other hand, is a good source of iron.Dark chocolate is rich in iron.  However, if you suffer from chronic ulcers, limit your consumption of citrus fruit.Opt for liver.It's an excellent source of iron.Unfortunately, not everyone likes this food, but it's one of the best anti-fatigue foods », says Sandrine Zerbo.

Green leafy vegetables are a good choice: spinach, gboma, baobab leaves, lettuce, parsley, cabbage and spirulina.They are an excellent source of vitamin B9 (folic acid).Vitamin B9 is essential for pregnant women in particular, and helps the immune system to function properly. A vitamin B9 deficiency can lead to a form of anaemia, resulting in a feeling of tiredness.

Foods containing omega 3 can also be cited as anti-fatigue foods. « We could mention fish, which is rich in omega-3s, but is also useful for combating fatigue », recommends the nutritionist.

Always adopt a healthy lifestyle

Fatigue can be the result of too much intellectual activity or excessive physical effort.Fatigue is the body's way of signalling a malfunction. The first step in remedying it is to change your lifestyle, and you need to be aware of the importance of this change.Anti-fatigue foods can be combined with a balanced diet and a healthy lifestyle.   According to the dietician, « you need to learn to love yourself and take care of your body.Anti-fatigue foods will help you a lot, but using your energy rationally is better. When you feel the natural fatigue, don't resist and get into bed ».

Dietary advice to avoid fatigue

Have a glass of lemon, orange or grapefruit juice on an empty stomach in the morning before starting the day. Eat enough fruit and vegetables. Drink plenty of water throughout the day.Manage stress by eating foods rich in magnesium.Sleep early and enough; respect the 8-hour sleep schedule.Listening to relaxing music and reading also help to relax the body. Take part in physical activity.Avoid self-medication.*

Dietary herbal tea to combat fatigue: 1 orange or 1 lemon or 1 grapefruit or 1 kiwi, 2 teaspoons organic honey. Squeeze 1 orange, 1 lemon, 1 grapefruit or 1 kiwi into a glass and add 2 teaspoons of organic honey. Fill the glass with water at room temperature and stir.Drink on an empty stomach before breakfast. 

Abel OZIH