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You can defeat fatigue
Categories : News
Have you ever asked yourself, "Why am I so tired all the time?". It happens to ask ourselves especially in the spring period. If the answer is yes, there are many possible reasons why you feel this way. Fatigue can have many causes and negatively impact our everyday life.
Why do you feel tired?
There are many possible reasons for feeling tired. Some causes are very simple and trivial, others can be represented by particular medical conditions.
Here are some of the most common reasons:
• Lack of sleep: one of the most common reasons that people feel tired is chronic sleep deprivation or a non-restful sleep. A good night's sleep can give you the energy you need to do your daily activities but, according to the Centers for Disease Control and Prevention, 1 in 3 adults do not rest properly.
• Unhealthy nutrition: when you eat healthy food, your body is more capable and energetic. On the contrary, foods that are known to alter our metabolism can contribute to energy loss and increase the feeling of tiredness. For example junk food with added sugar can cause spikes in blood sugar levels causing fatigue.
• Sedentary lifestyle: the absence of physical activity leads to greater tiredness even for minimal efforts or after a normal working day.
It is easy to give into the temptation to use anxiolytics or sleeping pills to get an effective rest, but in fact it would mean adding a problem to another problem with inadequate remedies with our physiology.
The optimization of melatonin production represents instead an ideal solution to the problem of altered sleep and tiredness during the day. Melatonin is a hormone secreted by the pineal gland and is responsible for the circadian rhythm (night-day). The following practices can help improve sleep:
• Avoid gadgets like TVs and cell phones that emit blue light
• Ensure regular exposure to the sun which causes the pineal gland to produce melatonin regularly at night. Another advantage of exposure to sunlight is the production of vitamin D for the benefit of general health.
• Sleep in complete darkness as even the slightest glimmer of light from any source can disturb your biological clock while you are sleeping.
• Maintain optimal room temperature. Research indicates that the ideal temperature for optimal sleep is between 15 ° C and 20 ° C.
• Take a warm bath for 90 to 120 minutes before bed. The bath increases body temperature. When you exit the bathroom, the drop in temperature signals to your body that it is ready to sleep.
• Expose yourself to the sun in the morning. Exposing yourself to sunlight once you wake up sends a strong message to your internal clock that started the day. This makes your body confusion less likely with weaker light signals once the night arrives.
• Remove sources of electromagnetic fields in your bedroom. Electromagnetic fields can hinder melatonin production and cause a number of other long-term health problems.
Melatonin, a real orchestra hormone of multiple neurophysiological processes, including sleep in the first place, is produced less and less with age (production is very low over 70-80 years).
Ultimately above the age of 50 years, especially in the presence of chronic stress and altered sleep-wake rhythm is certainly indicated and beneficial a valid supplementation of melatonin, through a nutraceutical, possibly in drops, so as to favor the greater and more rapid absorption at the sub-lingual level and adjust the dose as needed.
Cortisol, on the other hand, is the main stress hormone, in turn also regulated by melatonin, which therefore represents the most useful active ingredient in the nutraceutical sector of the PNEI system (psychoneuroendocrinoimmune) and chronic stress management.