There are times when we just want to take a break. They can come after a busy week at work, the end of the month, the week of your child’s exams at school, or even at the end of the year. Some people even talk about ” end-of-year burnout ” to refer to the exhaustion that appears at this time, combined with accumulated stress.
Here, we will discover how to face those times when tiredness strikes with practical and welcoming suggestions that can make all the difference in your mood.
What is mental exhaustion?
Mental exhaustion, also called mental fatigue , is a feeling of extreme tiredness , usually caused by prolonged periods of stress or intense pressure. It is not just a question of physical tiredness, as it affects the ability to concentrate and even mood.
Lack of adequate rest and overload of tasks are common factors that lead to this condition, especially at times of the year when routines tend to be more hectic.
In short, symptoms of mental exhaustion range from difficulty concentrating and increased irritability to a lack of motivation for activities that used to be enjoyable.
And what to do to deal with all this fatigue?
Getting better organized and finding time to slow down a little are essential steps to dealing with this situation. 3 But there are still other things that can help. We have put together a list of nutrients that are welcome at this time and some attitudes that can help you overcome all of this and regain your energy.
Vitamins for physical and mental fatigue
Thinking about changing this scenario, what would be the best vitamin for physical and mental fatigue ? There are some options that can be allies at this time. Check them out below.
B vitamins
Adequate levels of B vitamins are very important for a good mood, as a deficiency in several of them can cause fatigue. Vitamin B12 is a good example here, as it is involved in the production of red blood cells that ensure that oxygen reaches the tissues.
When there is a deficiency of vitamin B12 in the body, it is common for energy to decrease, as well as exercise tolerance. The result? Fatigue! Symptoms, however, usually disappear when supplementation is taken (with the guidance of a specialist).
Vitamin C
Well known for its role in the immune system , vitamin C is also important for preventing fatigue . A moderate deficiency of vitamin C, for example, causes fatigue, irritability and even muscle pain! In other words, it is important to keep your levels of this vitamin up to date.
Magnesium
Magnesium is also essential for those who exercise because it can reduce that feeling of muscle exhaustion during activity. It is no wonder that athletes and more active people need to pay even more attention to ensure optimal intake of the mineral magnesium and thus maintain high energy levels.
If in doubt, talk to your doctor or nutritionist and understand your magnesium levels and other vitamins for physical and mental fatigue.
Where can I find vitamins and minerals that help combat fatigue?
A balanced and varied diet , which includes fruits, vegetables, legumes and whole grains, provides the necessary nutrients for the body to function fully. 5 And in this colorful and nutritious dish, it is possible to include foods rich in the vitamins and minerals for physical and mental fatigue that we have just mentioned.
If you’re looking for sources of vitamin B12 , animal products are a good choice. The list includes: liver, kidney, oysters, eggs, fish, milk, as well as pork and chicken.
Vitamin C is present in citrus fruits and vegetables such as: lemon, orange, pineapple, papaya, guava, cashew, lettuce, watercress, tomato, carrot, pepper, turnip and spinach.
Nuts, legumes, wheat bran and beets are considered sources of magnesium .
However, if all the nutrients cannot be obtained through food, supplementation may be indicated. Again, talk to your doctor or nutritionist if you notice that you are more tired and lacking in energy and review your diet with him or her. It may be that you are lacking some nutrient and it may be necessary to take a dietary supplement .
Attitudes that help deal with fatigue
In addition to always keeping up to date with the levels of the best vitamins for physical and mental fatigue, some attitudes can help you slow down and, later, bring more energy . Check it out below!
Prioritize sleep
Have you ever stopped to think about how many hours of sleep you lost during the year because of work? Or because you believed you deserved to stay up late scrolling through your social media feed ? If that’s the case, it’s a good idea to rethink these habits so you can recharge your batteries.
It’s easy to underestimate the power of rest, but remember that sleep deprivation can lead to constant fatigue, irritability, lack of attention, and a decline in performance . Of course, who functions well on insufficient sleep?
Therefore, review your day to ensure you get the necessary quality sleep. To try to sleep better, avoid:
- do exercises at night;
- heavy meals for dinner or supper;
- stimulating activities before bedtime.
Move your body
You don’t necessarily need to focus on a summer project, but moving your body through physical activity is great for your health and can ward off fatigue.
So, choose a physical activity that you identify with and practice it. Your energy levels and disposition will thank you!
Practice relaxation techniques
It is not enough for the body to be relaxed, it is also necessary to slow down the mind . Relaxation techniques, such as meditation, help reduce stress.
Meditation is interesting precisely because it teaches you to stay in the present moment, without taking your thoughts to the future, which can cause stress. Therefore, one tip is to choose a type of meditation that you like and set aside a moment of the day to connect with yourself.
Do something new
Taking up a different hobby is a good way to relieve mental fatigue. And it’s worth trying different activities: you can go for walks, go to the gym, do some gardening, choose a sport to call your own or connect more with loved ones.
And the best part: by deciding to do a new activity (or adopt new attitudes), you help yourself create a habit to follow throughout the new year so that you can reach the end of it with less physical and mental fatigue. Cool, right?
Seek extra help when needed
If you realize that you are exhausted and cannot manage your stress, seek specialized help. It may be time to seek a psychologist , for example. The professional will help you deal with mental fatigue and take care of your well-being.
And seeking help is also worth it when it comes to vitamins for physical and mental fatigue. This low energy level may be due to a nutrient deficiency. A specialized professional, a doctor or nutritionist , can recommend a supplement that meets your needs.