{"id":16388,"date":"2015-11-06T12:41:57","date_gmt":"2015-11-06T12:41:57","guid":{"rendered":"http:\/\/wellington.ro\/?p=16388"},"modified":"2016-02-05T14:11:19","modified_gmt":"2016-02-05T14:11:19","slug":"cum-scapam-de-oboseala","status":"publish","type":"post","link":"https:\/\/wellington.ro\/en\/how-to-fight-fatigue\/","title":{"rendered":"How to fight fatigue"},"content":{"rendered":"

Feeling drained, but don’t really know why? The solution may be easier than you imagine.<\/strong><\/p>\n

Fatigue isn\u2019t inevitable. But it can be difficult to get regular exercise, stick to a sleep schedule, and minimize stress \u2014 all daily activities that help keep up your energy levels.<\/p>\n

Try adding these few tweaks to your daily routine and see if they work for you.<\/p>\n

Avoid Energy-Zapping Foods<\/strong><\/p>\n

Foods that leave you longing for a nap tend to be high in so-called fast-digesting carbohydrates.<\/p>\n

All of\u00a0the carbohydrates you eat\u00a0\u2014 fruits, vegetables, grains, sugar, and more \u2014 enter your body as sugar. Some foods are digested slowly (say, fibrous veggies), while others, like candy, tend to be digested more quickly. At first, these fast-digesting sugars will give you a rush of energy, but once they\u2019re out of your bloodstream, you\u2019ll probably crash, and you may feel sleepy.<\/p>\n

Here\u2019s why this happens: Once the level of sugar in your bloodstream starts to rise, your pancreas produces the hormone\u00a0insulin, which helps shuttle the sugar in your bloodstream to your cells, where it\u2019ll be stored for later use. But when blood sugar levels remain too high for too long (and we\u2019re talking years here), your body may not produce enough insulin, leaving you with high blood sugar levels, which can lead to type 2 diabetes. It can also lead to life-shortening diseases further down the road, including\u00a0obesity\u00a0and\u00a0heart disease.<\/p>\n

Cut back on fast-digesting carbs now to improve your odds of avoiding these conditions in the long run. Try bulking up your\u00a0meals with more fiber\u00a0and finding low-carb swaps for your favorite dishes.<\/p>\n

Slow-Burning Fruits: cherries, plums, grapefruit, apples, pears, grapes, oranges, prunes, dried apricots, kiwi and peaches.<\/p>\n

Slow-Burning Vegetables: peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers<\/p>\n

Types of Grains:\u00a0 stone-ground whole wheat, pumpernickel bread, wheat and corn tortillas, quinoa, brown rice, rolled or steel-cut oatmeal, oat bran, barley and bulgur.<\/p>\n

Get Enough Sleep and Exercise<\/strong><\/p>\n

Most people need about eight hours of shut-eye every night. Getting too little sleep, or having a sleep disorder like apnea, doesn’t just cause grogginess. It has also been linked to obesity, diabetes, high blood pressure, and stroke.<\/p>\n

Poor sleep (or simply not enough sleep) can weaken your immune system. Plus, it also prevents your body from feeling recharged.<\/p>\n

Even if it sounds more draining, try working in more exercise.<\/p>\n

A\u00a02014 report in the\u00a0Journal of Sport and Health Science\u00a0found that when women included just one 60-minute session of brisk walking in their day, they experienced an improvement in sleep quality.<\/p>\n

Check for Medical Conditions That Cause Fatigue<\/strong><\/p>\n

If you think your low energy levels aren\u2019t due to a lack of sleep, poor nutrition, or stress, tell your doctor about your symptoms. Fatigue can be a warning sign of many illnesses, including:<\/p>\n