If chronic fatigue and stress have exhausted the body, it's important to pay attention to your diet and overall lifestyle. Nutritionist Irina Astaficheva shares tips that will help restore energy, lift your mood, and strengthen your body.
Vegetables and fruits are the key to good health. Studies show that people who eat at least 400 grams of vegetables and fruits every day experience better mood and energy. If vegetables are not yet a regular part of your diet, start adding them to your meals gradually.
Vitamins and minerals help support brain function and overall energy. The best way to get them is through a balanced diet that includes whole grains, meat, fish, eggs and dairy products. The essential vitamins B1, B3, B12 help reduce fatigue and improve mood.
Carbohydrates are needed for brain energy. Healthy sources include whole grains, bread, pasta, potatoes, and cereals. They help maintain focus and clear thinking.
Don't forget about water. Dehydration impairs attention and physical condition. Drink enough fluids throughout the day, including water, tea, and milk.
Healthy fats, especially omega-3 and omega-6, are important for brain and heart function. They are found in nuts, seeds, avocados, and fatty fish like salmon, mackerel, and sardines.
Iron and selenium affect mood and energy. Insufficient iron levels can cause anemia, weakness, and decreased concentration. Eat red meat, fish, spinach, and legumes with foods containing vitamin C for better absorption. Selenium is found in fish, seafood, eggs, and Brazil nuts and helps protect cells from damage.
The process of eating is also important. Eat slowly, without distractions from gadgets, and enjoy your meal with family or friends. This helps your body absorb nutrients as much as possible. Remember that healthy eating is only part of recovery: it's also important to get enough sleep, exercise, and give yourself time to rest.
