Of course, when we think of summer, we immediately think of beauties such as the sun, the sea, and travel, but on the other side of the coin, there are extreme temperatures, fatigue, risks of infection and accidents.
Weight Loss Diets:
One of the risks of summer months is the rapid unbalanced weight loss diets applied when the season approaches to prepare for the beaches. Most of the time, these diets, which are made in a hurry and unconsciously, cause muscle tissue loss, vitamin and mineral deficiencies develop, resulting in fatigue, muscle joint pain and cramps.
Extreme temperatures
In extreme temperatures, the risk for cardiovascular diseases increases, blood pressure rises, the heart that works against pressure gets tired quickly and fatigue begins. If the fluid need is not met, the amount of urine decreases, urea begins to accumulate, fatigue and muscle pain occur.
Biological Rhythm
Transitioning from winter to summer is a biological rhythm change for the body, and also the change of night and day rhythms due to reasons such as staying out more at night in summer days and leisure travel is a source of stress for the body. Individuals with borderline hormonal balances may have adaptation difficulties, which may result in fatigue, low blood pressure and muscle pain.
Temperature change:
Pain receptors called nociceptors are mostly found in the mucous membranes and subcutaneous tissue, they are activated by heat and climate changes, are affected by the change of electric charge in the air and we feel more pain. The change in the ion balance in the air during the transition from winter to summer may be the reason why we feel more fatigue and pain.
Sweating:
One of the summer classics is sweating. The body sweats profusely for temperature control. If sweat dries in the body, muscle pain can be triggered, sweat absorbing cotton clothes should be used, clothes with a high nylon ratio should not be used. In addition, there may be mineral deficiencies with excessive sweating, which is one of the causes of fatigue. It should be met with appropriate nutrition and support products. The possibility of using unhygienic water sources to meet the fluid needs is higher in the summer period, which results in summer diarrhea.
Anxiety -Stress
One of the important features of the summer period, not being well planned in time and leaving it to the last moment can lead to tension and stress. Tensions can arise both before and after such a holiday. For corporate employees, other personnel have to do the work of the personnel who are on leave during the summer period, there may be an increase in the work tempo for those on duty, and this process must be well planned by the managers. Otherwise, it may cause physical and psychological fatigue.
IS THE FACILIATION WE FEEL IN SUMMER RELATED TO WEIGHT? DOES THE PERSON FEEL MORE TIRED BY ITS WEIGHT?
The association between body weight and fatigue is common. Any weight with a body mass index above 24 is a burden for the body, and the higher this load, the greater the fatigue. Let’s imagine that we are 10 kilos more than our ideal weight, we seem to carry a 10-liter water can with us every day, imagine how tired we are. At first, the heart and musculoskeletal system will not be pleased with this situation.
Also, being overweight invites diabetes, or at least insulin resistance. Insulin resistance means an excess of insulin in the blood. The body has to secrete too much insulin to control sugar. Excess insulin controls sugar, but leads to blood sugar drops, the need to eat sweets arises again, as a result, blood sugar rises again, then insulin rises, blood sugar drops …… these fluctuations lead to sleepiness, fatigue and weight gain, liver fat.
With the decrease in blood sugar in insulin resistance, the hormones opposite to insulin increase, which results in palpitations and excessive sweating. Salt balance is disturbed and the heart gets tired more quickly with palpitations and the insufficiency process accelerates. Both conditions increase fatigue.
In addition, excess insulin in the blood causes elements such as potassium and magnesium to enter the cell, thus reducing their amount in the blood. However, these minerals ensure optimal functioning of the heart, respiratory and other striated muscles
WHAT TO DO TO PREVENT SUMMER FAILURE?
– Do not exaggerate sunbathing
– Take warm-cold showers frequently
– Do not stay in air-conditioned environment for a long time
– Do sports
– Drink plenty of water
– Avoid alcohol and cigarettes
– Eat plenty of vegetables and fruits
– Don’t exceed your stress threshold
Stay in the sun but don’t overdo it: One of the most important features of summer is to be exposed to the sun more. Undoubtedly, this has benefits such as synthesizing vitamin D, destroying heat-sensitive microorganisms, and having a positive effect on our psychology. Especially between 1100-1500 o’clock is the time when the sun’s rays are steep and the damage is more. It should not be neglected to use sunscreen creams, clothes made of good fabric that transmits sunlight less, glasses and hats.
Take frequent showers: many benefits have been reported, especially with cold water showers. Some of these are: stimulating the immune system, stimulating blood circulation and lymph circulation, increasing energy production, burning fat and weight loss during heat production effort, increasing hormone release. It can be difficult to switch from hot to cold shower suddenly, it should be applied as a transition from warm to cold.
Stay away from the air conditioner: The air conditioner, which seems to be very beneficial in the first place, has many disadvantages. It must be used carefully. It can trigger an allergic reaction, exacerbate the flu, cause headaches and muscle spasms, and perhaps most importantly, it can cause respiratory tract infections by spraying microorganisms such as legionella, which are likely to be present in the environment.
Do sports/exercise: Exercise reduces fatigue and anxiety by increasing the level of endorphins, the body’s natural happiness hormone. Aerobic exercise increases one’s self-confidence and makes them feel better and younger. When done regularly, muscle power and effort capacity increases. Increasing exercise gradually has proven therapeutic value in chronic fatigue. It should start with 5-10 minutes a day and increase to at least 150 minutes a week. It can be a planned exercise time, or it can be in the form of activities that intensely working individuals will sprinkle among their daily activities. However, if you want to get rid of tiredness, you should not take shelter in the excuse of “no time”
Drink plenty of water: There is a loss of fluid, especially in the summer months. It may be necessary to consume more than 1.5-2 liters of water per day. Consumption of adequate fluids ensures optimal maintenance of blood pressure and excretion of toxic substances such as urea through urine. However, the amount of water that people with heart and kidney disease can consume should be according to the advice of their doctors. Excess water can lead to edema and fatigue in these individuals.
Avoid alcohol and cigarettes: The most important toxic substance is alcohol. It has a toxic effect on many tissues, especially on the heart, muscles and liver. With the damage done to these organs, it ends with fatigue in the mildest form and organ failure in the more severe form. Smoking causes both a decrease in oxygenation and the development of cancer due to hundreds of carcinogenic substances, and arteriosclerosis and accelerated atherosclerosis with endothelial damage. In each of these pathological processes, fatigue is the first complaint observed. Quitting alcohol and smoking is one of the most important factors in getting rid of fatigue.
Eat plenty of vegetables and fruits: Try to eat vegetables and/or fruit at least five times a day. Vitamin and mineral needs are met, weight gain is prevented, insulin resistance and liver fat do not develop. It is possible to shape this purchase according to the financial possibilities and the season. It does not mean five different fruits and vegetables, it is recommended to be taken at five separate times, even if it is one or two varieties. Try to consume it as fresh and raw as possible, avoid exposing it to excessive heat.
We must know how to control stress. Everyone has a stress threshold and it should not be exceeded. Being mildly stressed is the spice of life, but it should not reach pathological dimensions. It is necessary to understand that controlling everything is beyond human power, to develop an atmosphere of trust at home and at work, and to share responsibilities at every stage. He should make it a habit to use the calendar and make a time planning. Friends, family members and close relatives should be called without waiting for someone else to call. We should almost format our brain from time to time, unused information should be deleted, erroneous thoughts that cause unnecessary anxiety and tension should be tried to be deleted or turned into a healthy thought by going over it. It should not be forgotten that if we want our own wishes to come true, we must help others to realize their wishes, and if we want to finally cross the river, it is not just waiting for the river to stop, it will always continue to flow, we must cross by an appropriate means.
Do not disturb your sleep rhythm: it is necessary to pay attention to sleep rhythm. Before going to bed for a comfortable sleep, getting rid of all your daily stressors, thinking about pleasant topics or watching a movie you like can provide a regular sleep. Our body also has biological, hormonal and enzymatic rhythms that operate separately according to night and day. Therefore, we have to live the night as the day and the night as the day. It is difficult to be fit the day after a restless night with little and poor quality sleep.
A regular lifestyle, light physical exercises, a healthy diet and maintaining an ideal weight are the basic rules to be followed in order to be protected from chronic fatigue syndrome and similar ailments.
In addition, vitamin and mineral supplements are recommended for a certain period of time, provided that it is under the control of a doctor.
WHAT ARE THE VITAMINS THAT SHOULD BE TAKEN ESPECIALLY IN SUMMER? NATURALLY OR AS A TABLET…
Weakness is a low energy state characterized by mental or physical fatigue. The food we consume throughout the day is processed by our body and converted into the energy needed to carry out daily activities. Malnutrition can cause this energy not to be fully supplied and lead to fatigue. By consuming the right foods, you can increase your energy and get rid of fatigue.
Protein: Protein is the main source of energy for muscles. Foods high in protein and rich in “tyrosine” increase the production of norepinephrine and dopamine, providing motivation and alertness. However, frequent consumption of protein sources such as beef and eggs can do more harm than good, as they can raise bad cholesterol levels. Instead, you can use alternative foods such as skinless chicken meat, fish, beans as a source of protein.
Yogurt: In addition to being a good source of protein, yoghurt, which is easy to digest, is also rich in probiotics, which are “good” bacteria that facilitate digestion. It can be good for chronic fatigue while strengthening the immune system.
Complex Carbohydrates: Complex carbohydrates are the body’s primary source of energy. For enough energy, you can eat starchy foods, vegetables and fruits, whole grains. In addition, foods containing complex carbohydrates, rich in serotonin, which regulates sleep habits and improves mood, also help maintain blood sugar levels.
Water: Although water is not technically included in the “foods” category, it is your biggest assistant in your fight against energy and chronic fatigue. Fatigue is the main indicator that the body is dehydrated. Even if you do not do any physical activity all day long, you lose water through sweating. Take care to drink 8 glasses of water to replace this water. Apart from plain water, you can benefit from caffeine-free herbal teas, pure fruit juices and drinks that provide electrolyte supplements.
Iron: Chronic fatigue is among the symptoms of iron deficiency anemia. Sometimes, iron deficiency can be experienced temporarily as a result of malnutrition. In iron deficiency, oxygen flow to the organs is interrupted by decreasing the oxygen in the blood, and as a result, fatigue is observed. You can prevent this by eating iron-rich meat, fish and leafy green vegetables.
Make sure to have breakfast every morning and consume foods such as oatmeal containing complex carbohydrates on your breakfast list. You can have a glass of freshly squeezed orange juice as a beverage.
Avoid processed, fast-food foods. The nutritional value of these types of foods is generally low. They can also cause fluctuations in blood sugar, leading to sudden fatigue and weakness.
Be sure to consume a protein-containing food at lunch. Protein to be taken at these times will make you more vigorous for the rest of the day. You can use protein sources such as chicken, fish, beans.
Drinking coffee can provide temporary energy, but keep your caffeine consumption under control as the fatigue will be more severe after the caffeine wears off.
Vitamins
C and B group vitamins reduce fatigue. It is best to take foods containing them directly. Citrus fruits containing Vitamin C, cereals rich in B Vitamins, animal foods, complex carbohydrates are important in the fight against fatigue.
Ginko biloba: Obtained from the extract of the Ginko plant. It has an anti-fatigue effect. 50 mg tablets are used
Coenzyme Q10. Anti-fatigue, energizing in relieving. Beneficial to the heart muscles, increases the energy production capacity of the cells. 150-300 mg daily doses
Magnesium: Delays the physiological aging of cells, reduces stress headaches, relieves nervous system and muscle tension, reduces the damage of toxic substances such as alcohol to the cell
Water-soluble vitamins related to energy production:
Thiamine
Riboflavin
Niacin
Pyridoxine
Pantothenic acid
Hematopoietic water-soluble vitamins
Folic acid
Vitamin B12
B1: Thiamin
Asparagus peanuts, brewer’s yeast, brown rice (white does not contain this vitamin), dried beans, lamb liver, oat flour, sunflower seeds, wheat germ, unrefined wheat flour bread, peas, egg yolk, walnuts
Energy generation from carbohydrates, In the body regulation of hemoglobin, Necessary for the proper activity of the nervous system
B2 Riboflavin
CHO, Use of proteins and fats, Has a role in energy metabolism is dire.
Milk, yogurt, cheese
Liver, lean meat
Leafy vegetables, legumes
Yeast and cereals
B3. Niacin
is found in foods such as liver, brewer’s and baker’s yeast, wheat bran, cheese, meat, carrots and tomatoes.
Helps break down proteins, fats and carbohydrates. It protects the health of the skin, tongue, gums and digestive system. It is very useful in combination with other B vitamins.
Excessive use of niacin Quick fatigue, Accelerates discharging in muscle glycogen stores.
B5Pantotheic acid
They play a role in the synthesis and breakdown of carbohydrates, fats and proteins in their coenzyme form and in obtaining energy. It is necessary for the formation of acetylcholine, the chemical substance of the nervous system, in the production of cholesterol and various adrenaline hormones.
Fish, Chicken, Egg, Cheese, Beans, Whole Grains, Cereals, Carnivore, Peas, Avocado
Potato, Corn, Nuts, Veal
Insufficiency; Allergy, Congenital disorders, mental fatigue, Headache, Cramps
B6 Pyridoxine
Strengthens the immune system, increases serotonin, the hormone that affects our sleep patterns and mood
Helps to generate energy from carbohydrates
Hemoglobin (Hb) and in the regulation of oxidative enzymes
Auxiliary for nervous system activity
banana, avocado, chicken meat, potato, spinach, pea, brewer’s yeast, carrot, egg,
fish and whole grains spinach, whole wheat bread, Nuts
B7 Biotin
Sources: Mostly in egg yolk, Liver, Milk, Kidney, Yeast,
Deficiency; dermatitis, muscle pains, loss of appetite, anemia, weakness, hair loss
Vitamin B9-Folic acid
It is mostly found in green leaves and liver in nature.
In B12 Deficiency;
Fatigue
Shortness of breath
Weight loss
Nervous problems
Forgetfulness
Palpitations
Tingling in hands and feet
Usually injection route is used
Why does deficiency occur?
Excessive alcohol consumption
Not enough consumption
Long-term use of some drugs
Absorption disorder
Vitamin C
Vitamin C mostly orange, tangerine, grapefruit It is found in citrus fruits such as lemons and citrus fruits. Vitamin C, which is abundant in parsley, zucchini, cauliflower, tomatoes, cabbage, spinach and lettuce, potatoes and green peppers, is also found in sufficient amounts in all fresh vegetables and fruits. Rosehip, kiwi, strawberry and lime It is one of the important foods that contain vitamin C.
