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Understand how your diet can help fatigue

Understand how your diet can help fatigue

One of the most frequent complaints I've heard The problem is that many clinical conditions can lead to the onset of these uncomfortable symptoms, and it is up to the doctor in this first step to rule out the more serious illnesses that occur with progressive loss of physical vigor, weight loss, shortness of breath when performing a small effort, since the treatment should be instituted as soon as possible for the patient to be promptly recovered. In this group are heart, lung, hormonal and cancer.

However, fatigue often becomes an almost daily companion and there is no specific disease already installed that justifies it. Then there comes a possible silent villain: the bad food. Nutritional imbalances can occur whenever we neglect the search for a balanced, varied and sufficient diet in all the nutrients that our body needs to function and we begin to eat only foods with low nutritional value. macronutrients such as carbohydrates, proteins and lipids, and micronutrients such as minerals and vitamins. The supply of all these nutrients is only guaranteed when we feed on all food groups, such as vegetables, cereals, pulses, fruits, oils and fats (good), meats and eggs, milk and derivatives. , foods have been divided into groups precisely because each of them is rich in certain nutrients important to our health and if we ingest adequate portions of all of them on a daily basis we are probably supplying our body with its needs.

Respecting allergies and intolerance, which forces us to exclude certain foods from the dish, there is no justification for excluding specific food groups, mainly by fads or crickets without foundation. No wonder the human race is classified as "omnivorous", ie it is adapted to ingest both animal and vegetable foods.

Therefore, strict vegetarians are vulnerable to vitamin B12 deficiency, which must be supplemented in this group of people, who, moreover, when deficient in this vitamin, will also complain of fatigue, fatigue, difficulty concentrating. However, a person who only feeds on animal products and does not ingest the vegetables will also have health problems. What counts is balance.

But what specific nutrients, when poor in our diet, most often cause fatigue and loss of vigor? Undoubtedly the most frequent is iron deficiency. Our red blood cells carry the oxygen we breathe to every cell in our body, and iron is fundamental in this process. Oxygen generates enough energy for each cell to function properly and when it can not supply all of them, anemia is installed, which will certainly cause symptoms such as tiredness, discouragement, loss of vigor, headaches, leg pains, brittle nails, (iron deficiency anemia) is now considered the most prevalent nutritional deficiency in the world, including in Brazil, and the groups that are most at risk of having it children, pregnant women, the elderly and women with exaggerated bleeding during menstruation. The most fertile food of animal origin is undoubtedly red meat, but fish, poultry, eggs and milk (and their derivatives) are also good sources.

Good sources of iron of vegetable origin are Dark green vegetables such as watercress, arugula, spinach, kale and vegetables like broccoli. It is also good sources of vegetable iron legumes such as beans, peas, chickpeas, soybeans, lentils and cane molasses.

Another nutritional deficiency that also generates fatigue, fatigue, difficulty concentrating, tingling in the hands and feet and also triggers anemia (megaloblastic) is vitamin B12 deficiency. This important vitamin, whose technical name is cyanocobalamin, has in its structure cobalt, a chemical element (transition metal) that gives stability to hemoglobin, a protein that is inside the red blood cells and which is responsible for the transport of oxygen to the cells.

The main sources of vitamin B12 are the same as the iron-containing foods of animal origin mentioned above. Vitamin B12 found in plant sources such as sprouted wheat and beer yeast does not seem to bring the same stability to hemoglobin. The most vulnerable groups to vitamin B12 deficiency are alcoholics, strict vegetarians, continuous use of drugs that decrease stomach acidity, such as antacids and the proton pump blocker group (omeprazole and the like).

The low rates of vitamin D in the blood, which has been shown to be more frequent in the population as it was thought, can also be a cause of frequent fatigue. It is now known that vitamin D fulfills many functions in the body far beyond acting on the absorption of calcium and bone health, but it is not known exactly what mechanism involved that triggers the sensation of fatigue when in low blood levels, perhaps because be raw material for the internal production of steroid hormones like testosterone, progesterone and estrogen. If the blood levels of vitamin D are low then there may be less production of steroid hormones, which may lead to a feeling of discouragement and loss of vigor.

As much as we eat food sources of vitamin D, we also depend on a minimum exposure to sunlight to transform it into its active form (cholecalciferol). Recommended for at least 20 minutes two to three times a week, at least 20 to 30% of the total body exposed, eg only the legs or only the arms. Good animal sources of vitamin D are eggs, salmon, tuna, sardines, yogurt, beef liver and vegetable sources include edible mushrooms. They are vulnerable to vitamin D deficiency who rarely expose themselves to the sun and do not properly ingest food sources. In some cases supplementation of this vitamin becomes essential.

Very restrictive calorie diets, such as below 1,000 calories, generally do not supply the minimum amount of B vitamins (B1, B2, B3, B5, B6 ) that have important functions in the production of energy within all our cells. It is often people who want to lose weight and opt for fad diets with great calorie restriction complain of fatigue, hair loss, discouragement and soon abandon the method for loss of quality of life.

From the above it is clear that even one balanced diet is the best way to have quality of life and longevity with health. I keep insisting that the best diet is that of common sense and that health is not bought if it is won. Hugs to all!


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