Come on, it’s time to get up! Giulia is already late, yet her eyes are struggling to open and her legs do not seem to want to respond and she thinks with disappointment: “Is it possible to be tired before you even start the day?”.
And then, during the day, things are not better, she struggles to concentrate, lacks energy and, especially after lunch, she also happens to have some sleep strokes, although she has slept enough.
A tiredness that, on closer inspection, we do not know exactly what it comes from. Could it be that the heat has arrived? Perhaps the heat is not the only culprit, but some responsibility can have it. Especially if, at the same time, the diet is not adequate to provide all the nutrients you need.
In summer, it is easier to experience deficiencies of essential vitamins and minerals, such as magnesium and potassium.
Fresh and light food
Here are some tips to get back in shape. In moments of overexertion, first of all, you should not skip meals, even if you may lack appetite, but at the same time you should not think of “refueling” by putting too caloric dishes on the plate.
The secret is to follow a varied and light diet, with lots of fresh and seasonal fruits and vegetables, rich in vitamins and minerals. Also, avoid drinking too much coffee, especially after the early afternoon and limit alcohol and smoking.
And leave aside too elaborate desserts, to be replaced rather with a few pieces of chocolate, which with its content in phenylethylamine and caffeine seems to be able to help in case of fatigue.
In addition, it contains very useful mineral salts, such as magnesium and potassium, as well as calcium, phosphorus and iron.
To have an extra gear
In very hot times and intense stress, these measures may not be enough. In these cases it is advisable to take a supplement of those vitamins and minerals that play a key role in the production and use of energy.
Magnesium and potassium, for example, are essential for muscle contraction, the conduction of nerve stimuli and to make energy available. Especially when associated with B vitamins and vitamin C, which support the activity of the nervous system and help to effectively use energy. The following table shows the food sources:
| Vitamins | Food sources |
|---|---|
| B vitamins | Legumes and wheat germ for B1; vegetables, yeast, milk and egg white for B2; whole grains, legumes and nuts for B6; beef and pork for B12 |
| Vitamin C | Kiwi, citrus, acerola, green leafy vegetables, peppers, tomatoes |
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.