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lang="it-IT" prefix="og: http://ogp.me/ns#">
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Energia al Massimo: Scopri Come Combattere la Fatica e la Spossatezza - Smart's
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Energia al Massimo: Scopri Come Combattere la Fatica e la Spossatezza


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Sovraccaricati di responsabilità e stress molte persone cercano di andare avanti a forza di caffeina o altre bibite energetiche. Però quando arriva il momento di riposarsi e rilassarsi l’organismo è estremamente attivo per questo non c’è da sorprenderci se la maggior parte delle persone si sentono spenti fisicamente, emotivamente e mentalmente.

La buona notizia è che potete cambiare tutto questo scegliendo di vivere in un modo più intelligente e adattando qualche strategia che favorisca la salute, potete liberarvi dalla fatica e vivere con più forza ed energia.

 

Quindi, cosa potete fare?

Ecco alcuni piccoli trucchi per combattere la stanchezza e vincerla.

1. Sonno e Idratazione

Spesso viene dato per scontato, però il sonno sembra essere una delle principali cause della stanchezza cronica. Se passate le notti in bianco studiando allora è molto probabile che il giorno dopo vi sentiate stanchi e assonnati.  Essere disidratati per molte ore può farvi sentire spenti e bere acqua è una soluzione semplice e ottima. L’acqua è un elemento molto importante che purifica dalle tossine e dà molta energia.

2. Alimentazione e Anemia

Un’altra causa della stanchezza fisica o mentale può essere anche una dieta alimentare povera. Non mangiare propriamente può essere un problema. Ricordatevi di fare colazione ogni giorno. Includete nella vostra dieta le proteine, i carboidrati e i cereali per equilibrare i vostri livelli d’energia.

L’anemia è una delle principali cause del sentirsi sempre esausti. Questo perché l’anemia porta alla riduzione patologica dei livelli di emoglobina. Di conseguenza questo basso livello di emoglobina determina una ridotta capacità del sangue di trasportare ossigeno. Il trattamento dipende dalla causa dell’anemia. La causa più comune è la carenza di ferro e questo può essere trattato consumando alimenti ricchi di ferro, come carne, pesce, cereali ecc.

3. Diabete

Il diabete è caratterizzato da un’elevata concentrazione di glucosio nel sangue, a sua volta causata da una carenza di insulina nell’organismo. L’insulina è l’ormone che consente al glucosio l’ingresso nelle cellule. Nel caso del diabete questo meccanismo è alterato e il glucosio si accumula nell’apparato circolatorio. E di conseguenza il nostro organismo non ha le energie necessarie per affrontare la giornata.

4. Malattia cardiaca

Se dopo aver fatto qualche piccolo lavoro come pulire casa o salire due o tre scale vi sentite stanchi, questo può essere anche segnale di una malattia più grave. Chiedete una consulta con il vostro medico.

5. Stress, depressione e ansia

La depressione non causa solo sintomi emotivi. Stanchezza, sonnolenza, mal di testa sono i sintomi principali. Se vi sentite costantemente stanchi e senza energie allora dovete cercare aiuto professionale.

Altre persone invece si sentono costantemente in ansia, tanto da influenzare il loro stile di vita.  Questo può essere anche malessere indiretto. La mancanza di sonno può affettare lo stato mentale, poiché le persone che soffrono di disturbi del sonno, sono a maggior rischio di soffrire anche di depressione, ansia o disturbo bipolare.




Ecco alcuni trucchi per liberarvi dalla stanchezza e dalla fatica cronica:

Soluzioni alimentari

– Bere molta acqua. La disidratazione causa stanchezza anche dopo aver fatto solo due passi. La disidratazione causa anche perdita di concentrazione.

– Evitare la caffeina. Secondo gli esperti, tutte le persone che si sentono stanchi e assonnati durante la giornata devono rinunciare alla caffeina. Provate a non bere nessuna bibita che contiene caffeina per un mese per vedere di persona come vi sentite dopo.

– Fare colazione. Le proteine e i grassi sono essenziali per iniziare bene la giornata poiché forniscono le energie necessarie per affrontare la giornata. Una buona e abbondante colazione è fondamentale per fornire l’organismo esattamente ciò di cui ha bisogno.

– Non evitare i pasti. Mangiare delle piccole porzioni di cibo durante la giornata, aiuta a equilibrare i loro livelli d’energia. Dovete fare attenzione però alla quantità del cibo consumato per evitare di ingrassare. Mangiate tanto pesce. L’omega-3 è molto utile per il cuore stimola anche la lucidità e la concentrazione. Secondo uno studio condotto nel 2009 nell’Università di Siena, le persone che avevano consumato capsule d’olio di pesce per 21 giorni hanno dimostrato essere più lucidi e concentrati.

– Dieta sana. Mangiate tanta frutta, verdura, cereali e carne magra e cercate di ridurre il consumo di alimenti ricchi di grassi, zuccheri e sale.

– Non mangiare troppo. Mangiate spesso durante la giornata, senza esagerare. Secondo una ricerca della John Hopkins University, perdere i chilogrammi in più vi può aiutare a sentirvi più energetici. Questo aiuta molto a migliorare l’umore e la qualità di vita. Molti esperti consigliano di ridurre la quantità del cibo consumato, seguire una dieta equilibrata e fare attività fisica.

– Consumare alimenti ricchi di ferro. Le donne specialmente sono più propense ad avere bassi livelli di ferro e di conseguenza provano più spesso la sensazione di stanchezza cronica. Assicuratevi di consumare cibi ricchi di ferro.

Disturbi del sonno

– Dormire il sufficiente. Anche il sonno influisce molto la stanchezza e i livelli d’energia. Per evitare di sentirvi stanchi provate ad andare a dormire presto. Inoltre è importante dormire il sufficiente per essere rilassati e pieni d’energia il giorno dopo. Ovviamente le buone abitudini del sonno hanno anche altri benefici per la salute fisica e mentale. Se non avete potuto dormire bene la notte, cercate di recuperare con un sonnellino durante il giorno. Anche solo 10 minuti di sonno sono sufficienti per riprendere le energie.

– Imparare a rilassarsi. Spesso a causare l’insonnia è l’impossibilità di rilassarsi e non pensare ai problemi quando è l’ora di andare a dormire. Esperimentate diverse tecniche di rilassamento fino a trovare quella più adatta a voi, come ad esempio, immaginando un ambiente rilassante, cercando di concentrarvi sul respiro ecc.

– Evitare i sonniferi. Queste pillole non sono una soluzione valida, poiché risolvono la situazione per il momento, però la fonte principale del problema rimane.




L’influenza dello stile di Vita

– Non fumare. Ormai si sa che le sigarette contengono sostanze dannose per la salute. I livelli d’energia nelle persone che fumano sono più bassi poiché l’organismo per poter produrre energia ha bisogno di glucosio e ossigeno, però il monossido di carbonio delle sigarette riduce i loro livelli di concentrazione nel sangue.

– Fare attività fisica. Vi è mai capitato di sentirvi stanchi anche dopo aver passato la giornata a letto? Invece di sentirvi rilassati e pieni di energie, vi sentite stanchi e pronti per andare di nuovo a letto. Questo perché anche il relax eccessivo può avere aspetti negativi.  Se vi sentite stanchi e privi d’energie è molto probabile che vi manchi un po’ d’aria fresca.  L’attività fisica praticata regolarmente vi aiuta a dormire meglio. Potete iniziare facendo una passeggiata o facendo qualche giro in bicicletta.

Lo yoga e la meditazione sono anche fortemente consigliate per combattere la stanchezza, specialmente lo yoga di mattina. La stanchezza cronica è una carenza energetica che ci fa perdere quell’equilibrio e d’energia che dovremmo avere ogni giorno.  Contro la stanchezza cronica ci vuole un approccio tale da tener conto di tutti gli aspetti fisici, psichici, spirituali, emotivi e delle abitudini radicate nel nostro stile di vita.

– Posto di lavoro. I lavori pesanti o stressanti e i conflitti sul posto di lavoro sono tra le cause principali a provocare uno stato di stanchezza continua. Cercate di risolvere qualsiasi inconveniente o malinteso per sentirvi più rilassati e tranquilli.

Disturbi psicologici e stanchezza

Secondo alcuni studi le cause principali della stanchezza sono i disturbi o problemi psicologici.

– Parlare. Studi recenti hanno confermato che il solo fatto di parlare con qualcuno ed esprimere i propri pensieri o problemi, può aiutare molto contro la stanchezza e la fatica cronica.

– Ridurre lo stress. Lo stress riduce molto i livelli d’energia. Cercate di trovare la tecnica di rilassamento adatta a voi per praticarla ogni giorno. Provate a fare una passeggiata, ad andare in palestra, a fare yoga o passare più tempo con amici o famigliari.

– Valutare il proprio stile di vita. Cercate di capire cosa causa lo stress nella vostra vita. Ci sono problemi reali per i quali preoccuparsi? Per cercare di analizzare bene la situazione ed evitare lo stress non necessario, potete anche chiedere l’aiuto di un amico oppure di un professionista.

– Il dolce far niente. Uno dei lati negativi della vita moderna è la pressione che noi stessi procuriamo alla nostra vita. Una vita molto movimentata può rivelarsi esaustiva. Cercate di trovare almeno un’ora al giorno per non fare niente e rilassarvi.

-Divertirsi di più. Forse per molto tempo vi siete solo dedicati e risolvere problemi e a lavorare tanto, quindi per cercare di evitare stanchezza e fatica, cercate di trovare un po’ di tempo per solo divertirvi e non pensare a niente.

Non dimenticate:

– Cercare aiuto professionale per assicurarvi che la fatica cronica non sia un sintomo di qualche malattia.

– La dieta alimentare e l’attività fisica sono fondamentali per sentirvi più energici durante il giorno.

– Tenete sotto controllo i livelli di stress e ansia.




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