What made it easier for you to get tired and harder to recover? Introducing how to eliminate and deal with fatigue.
Do you feel that you are “somehow tired” because you are busy with work or private life? At that time, are you not motivated because you can’t get rid of your tiredness? This time, we have summarized the basic knowledge about fatigue and tips for recovering from fatigue.
What is tired in the first place? Explaining the mechanism of fatigue:
Tiredness is said to be one of the three major alarms of the body along with “pain” and “fever”. We feel tired to prevent from being exhausted by excessive activity. By feeling the alarm of tiredness, you can know the need for rest before overdoing it.
According to the definition of fatigue by the Japanese Society of Fatigue, “fatigue is a state of diminished physical activity with excessive physical and mental activity, or the unique discomfort and desire for rest caused by illness.” I will. The human body becomes tired due to various causes such as stress, lack of exercise, disturbed sleep, and illness.
However, there are many people who are aware of their tiredness but are still dragging it. In 2011, “Trial implementation of confirmation items for stress-related symptom disorders”, the percentage of those who “occasionally” carried over the fatigue of the previous day to the next morning was 47.2%, “common” was 18.9%, and “always”. 6.8% said they were carrying over. In other words, 70% of people feel tired and sometimes drag the tiredness the next day.
How tiredness occurs ?
How does fatigue occur? It is said that you feel tired when:
(1) active oxygen is generated, (2) active oxygen damages cells and cells, and (3) it is transmitted to the brain. I will explain each in turn.
(1) What is active oxygen?
In our body, oxygen is used to make energy (adenosine triphosphate: ATP). In the process, active oxygen is produced as a by-product. Reactive oxygen species are usually eliminated by intracellular antioxidants.
(2) When are cells and cells damaged by active oxygen?
However, when a lot of energy is required at one time, the overwork of cells causes the amount of active oxygen generated to become excessive and the amount of antioxidants to decrease. Then, the function of scavenging active oxygen cannot keep up, and the increased active oxygen oxidizes intracellular proteins and the like, damaging the cell itself and the organs inside the cell.
(3) How is it transmitted to the brain?
When immune cells that patrol the body for abnormalities find damaged cells or organs, they release substances called cytokines for repair. When this cytokine reaches the brain and nerves, it causes dullness, pain, loss of consciousness, low-grade fever, and makes the brain feel tired. At this time, if there is not enough energy to repair the cells, fatigue will not recover and it will be prolonged.
Latest research on how fatigue occurs
Previously, it was thought that lactic acid increased when exercising and caused fatigue, but now lactic acid serves as an energy source during exercise and at the same time prevents muscle contraction from decreasing, and is a causative substance of fatigue. Is not believed to be.
Another theory is that the fatigue you feel after exercising is due to an increase in a substance called serotonin in your brain. Recently, however, it is said that tryptophan, which is the material of serotonin, or quinolinic acid, which is a metabolite of tryptophan, is involved in fatigue, not serotonin itself.
What types of tiredness exist?
The types of fatigue are divided into peripheral fatigue and central fatigue.
Peripheral fatigue is physical fatigue, which is the fatigue of muscles and the like that occurs in sports.
Central fatigue is a condition in which the brain feels tired. When you think for a long time or stay in a state of mental tension, you feel tired because your brain’s ability to adjust is not working enough. It can also be caused by a disordered diet, lack of exercise, and an irregular lifestyle.
Most fatigue is said to be a combination of both fatigues. Tiredness can also be divided according to the period. Temporary fatigue that improves with rest and sleep is called acute fatigue, and long-term fatigue that does not improve is called chronic fatigue. Leaving it tired can upset the autonomic and hormonal balance. In addition, the immune system may be weakened, making it difficult to cure the disease.
3 ways to relieve fatigue! Exercise, diet, and lifestyle are the key points:
There are several ways to relieve fatigue. One of them is to move your body moderately.
A study examining the relationship between physical activity and fatigue reported that the higher the degree of physical activity (moving well), the lower the fatigue, and the lower the degree of physical activity, the higher the fatigue.
Physical activity included not only exercise, but also daily activities such as work, housework, and shopping. Excessive exercise can cause you to get tired, but moderate physical activity can help you get rid of it.
Other studies have shown that exercising and interrupting sitting for long periods of time reduced fatigue. People who do desk work for a long time should consciously stand up or walk.
Stretching and yoga are recommended for recovery from fatigue. Mild to moderate intensity exercise is also effective.
Your diet should be supplemented with nutrients that are effective in relieving fatigue. It is said that antioxidants that remove active oxygen and adenosine triphosphate (ATP), which supplies the energy required for cell repair, are good for recovering from fatigue.
Foods containing antioxidants
Antioxidants have the function of removing active oxygen. There are various types of active oxygen that cause fatigue, such as hydrogen, nitrogen, sulfur, and chlorine, and the antioxidants that work on them are also different. Therefore, it is advisable to eat a variety of foods and to consume a variety of antioxidants.
Antioxidants include vitamin C, vitamin E, glutathione, cysteine, polyphenols, β-carotene, catechin, and imidazole dipeptide. Typical antioxidants are abundant in the following foods.
[Foods high in vitamin C]
- Red bell pepper
- Brussels sprouts
- Kiwi fruit
[Foods high in vitamin E]
- brown rice
- Sweet potato
- pacific saury
- Chicken egg
[Foods rich in β-carotene]
Foods required for adenosine triphosphate (ATP) synthesis
ATP is an energy source that moves our bodies. Mitochondria in cells use glucose and fatty acids as fuel to produce ATP.
Vitamin B1 and α-lipoic acid are required to take glucose as fuel. For fatty acids, L-carnitine (amino acid) and pantothenic acid (a type of vitamin) are required. The foods containing each ingredient are as follows.
[Foods containing vitamin B1]
- brown rice
[Foods containing α-lipoic acid]
[Foods containing L-carnitine]
- ark shell
[Foods containing pantothenic acid]
- Pleurotus ostreatus
- Cod roe
“Pan” in Pantothenic acid means “anywhere” or “everywhere” in Greek. As the name implies, pantothenic acid is found in a variety of foods, so you don’t have to worry about running out of it in your regular diet.
On the other hand, although α-lipoic acid and L-carnitine are contained in foods, they are contained in very small amounts, so there is a way to supplement them with health foods and supplements.
It is also said that chewing slowly and eating well will help to generate energy smoothly.
- Lifestyle (sleep):
Sleep works to relieve physical and mental fatigue. In order to prevent the accumulation of fatigue, ensuring the necessary sleep time every day will prevent the accumulation of fatigue. Sleeping on the weekends is not enough to make up for sleep deprivation. If you sleep too much, you may not be able to sleep at night.
So what if you don’t get enough sleep at night? It’s a good idea to take a short nap of less than 30 minutes early in the afternoon.
Bathing and exercising also affect sleep. It is said that taking a bath at about 40 ° C 2-3 hours before bedtime will help you relax mentally and promote the release of heat from your body, leading to deep sleep. It seems to be counterproductive to take a bath above 42 ° C just before going to bed.
To improve your sleep, it is recommended that you exercise regularly during the day and eat regularly. Be aware that if you exercise vigorously or eat a meal just before going to bed, you will not be able to fall asleep.