How to relieve fatigue caused by changing seasons? 5 great nutrients! Nutritionist: Supplementing zinc and iron can help you get rid of poor complexion and lack of energy

With the recent change of seasons, the temperature difference between day and night is drastic, and many people are beginning to feel tired. If they also have work pressure, lack of sleep or unbalanced diet, lack of exercise, etc., they will find that the fatigue and lack of energy are getting worse. Nutritionists remind us that in order to fight fatigue, besides replenishing energy in daily life, there are five major nutrients that need to be supplemented appropriately and timely to help you recharge and start again!

If the cause of fatigue cannot be found in the examination, it may be chronic fatigue syndrome

Frequent fatigue should not be ignored! If the fatigue is caused by psychological factors, it can usually be relieved by getting enough rest and adjusting your work and rest schedule; however, if you still feel tired after resting, you need to check whether there are other physiological problems. If all tests are normal but no definite cause can be found, you may be suffering from chronic fatigue syndrome.

What should we do when we feel tired and lack of energy? Nutritionist Liao Xinyi reminds us that at this time, in addition to correcting our daily routine, we also need to use nutritious food to adjust our state. If you are in an extraordinary period and need to replenish your energy, it is recommended to use the following healthy lifestyle to help your body maintain physical strength:

Sleep is the most effective way to relieve fatigue. You should sleep for 7 hours a day. A short nap can also replenish your energy, but don’t nap too long so as to affect your sleep at night. A nap of less than 30 minutes is best.

5 daily tips to replenish vitality

1. Healthy Diet:

The diet should be low in sugar and moderate in fat. Avoid eating oily, overly sweet or heavily seasoned foods, and reduce the frequency of large and small meals to reduce the burden on the body.

2. Get enough sleep:

Sleep is the most effective way to relieve fatigue. You should sleep for 7 hours a day. A short nap can also replenish your energy, but don’t nap too long so as to affect your sleep at night. A nap of less than 30 minutes is best.

3. Regular exercise:

People who are under a lot of stress in life can do some gentle exercise, such as yoga, jogging and brisk walking, for 30 minutes a day. Exercise can also help you clear your mind and reduce mental fatigue.

4. Take a warm bath:

Taking a warm bath can activate the parasympathetic nervous system, lower blood pressure and heart rate, stabilize emotions and relieve fatigue.

5. Relax at the right time:

Find ways to relieve your stress, such as talking with friends or taking courses that interest you. This will help your body and mind relax and reduce fatigue.

Supplement 5 nutrients to avoid fatigue and poor complexion

In addition, nutritionist Liao Xinyi said that fatigue can also make people look lifeless and have a bad complexion. If you want to stay away from the crisis of having a bad complexion and lack of energy, in addition to a good lifestyle, you can supplement with foods containing vitamins B complex, C, E and the minerals iron and zinc during special periods.

Vitamin E is an antioxidant nutrient that is rich in nuts. It is recommended to consume one tablespoon of nuts a day to make the nutrients more complete.

1. Vitamin B group:

Vitamin B group is related to energy metabolism. Foods rich in vitamin B group include whole grains such as whole grains such as rice, brown rice, oats, etc. It is recommended to replace white rice or refined starch with at least one meal of whole grain rice every day.

2. Vitamin C:

Vitamin C is an antioxidant nutrient. You can get it by consuming more fresh fruits. For example, guava, kiwi or cherry tomatoes are rich in vitamin C. Two servings of fruit a day are enough.

3. Vitamin E:

Vitamin E is an antioxidant nutrient that is rich in nuts. It is recommended to consume one tablespoon of nuts a day to make the nutrients more complete.

4. Zinc:

Zinc is related to the body's metabolism and defense. Foods with high zinc content include oysters, shrimps, offal, red meat, eggs and fish, while plant foods include whole grains, wheat germ, cashews, almonds, pumpkin seeds, pine nuts, etc.

5. Iron:

When you are iron deficient, you are prone to feeling tired. Iron from animal sources is easier for the human body to absorb, such as oysters, shellfish, pork/beef, pork/beef liver, etc.; since the body's absorption rate of plant-based iron is lower, vegetarians are more likely to be iron deficient than meat eaters. You can try to consume high-iron plant foods, such as black beans, edamame and other beans, or green leafy vegetables, whole grains and other ingredients. In terms of nuts, such as cashews, black sesame seeds, pumpkin seeds, sunflower seeds, etc., they are high in iron. You can supplement your nutrition with one tablespoon of nuts every day.

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