What is fatigue? Fatigue is a very common phenomenon in daily life. Currently, there is no unified definition at home and abroad. It can be regarded as a normal physiological response exhibited by the body to maintain life or health. It is a physiological state that requires rest due to excessive consumption of physical or mental energy. Meanwhile, it is also a pathological result that appears as a symptom under certain disease conditions. "Fatigue" is a subjective feeling of people, and the factors that cause fatigue are also multifaceted, which can be summarized as the following aspects: High-intensity exercise: When engaging in high-intensity exercises such as marathons and weightlifting, the body's energy reserves are quickly depleted and minor damage occurs to muscle fibers. For example, after a marathon, an athlete's muscles will consume a large amount of glycogen and simultaneously accumulate a large amount of lactic acid in the muscles, which will lead to muscle soreness and a sense of fatigue. Long-term labor: Engaging in physical labor for a long time, such as construction workers working continuously for several hours or even a whole day under the scorching sun, the muscles and joints of the body are constantly under pressure and the energy is continuously consumed, which will cause the body to feel fatigued. Lack of sleep time: Adults usually need 7 to 9 hours of sleep. If they only sleep 4 to 5 hours or even less every night for a long period of time, the brain and the body will not get sufficient rest, and the normal functions of the nervous system will be affected, leading to fatigue. Sleep quality problems: Problems such as poor sleep environment (e.g., noise and light interference) and sleep apnea syndrome can affect sleep quality. For example, if a person sleeps in a noisy environment and is frequently awakened, even if the total sleep time is sufficient, they will still feel fatigued. Lack of necessary nutrients: When the body lacks nutrients such as iron, vitamin B12, and folic acid, it will affect the synthesis of hemoglobin and the transportation of oxygen, leading to oxygen deficiency in various tissues and organs of the body, and thus resulting in fatigue. Unbalanced diet: Excessive reliance on high-calorie, high-fat, and low-nutrition foods while lacking vegetables, fruits, whole grains and other foods rich in vitamins, minerals and dietary fiber will also affect the normal metabolism of the body and lead to fatigue. Work pressure: In a fast-paced work environment, facing high-intensity work tasks, tight work deadlines, complex interpersonal relationships, etc., for example, during the peak period of a project, working professionals have to handle a large number of work affairs every day, and the psychological pressure will keep piling up, resulting in fatigue. Life pressure： Major events in life or long-term financial pressure and the like will all bring psychological burdens to people, trigger anxiety emotions, and further lead to a sense of fatigue. Adequate rest: Ensure the duration and quality of sleep: Try to ensure 7 to 9 hours of sleep time every day and establish a regular sleep schedule. There should not be too much time fluctuation even on weekends. Create an environment conducive to sleep, keep the bedroom quiet, dark and cool, and avoid using electronic devices before going to bed to prevent the blue light from interfering with sleep. Take an appropriate afternoon nap: If conditions permit, taking a 15- to 30-minute afternoon nap every day can effectively relieve fatigue and improve work efficiency in the afternoon. However, it should be noted that one should avoid taking too long a nap to prevent it from affecting nighttime sleep. Eat a balanced diet： Balanced nutrient intake: Ensure sufficient intake of carbohydrates, proteins, fats, vitamins, and minerals every day. Eat more fresh fruits and vegetables, whole grains, lean meats, fish, beans and other foods. For example, for breakfast, you can choose whole wheat bread, eggs, and milk, and for lunch and dinner, combine an appropriate amount of vegetables, meats, and grains. Pay attention to the regularity of diet: Keep regular meal times and avoid being overly hungry or overly full. Eating small meals frequently helps stabilize blood sugar levels and reduce the sense of fatigue. Meanwhile, pay attention to drinking plenty of water to maintain the body's water balance. Drink at least 1,500 to 2,000 milliliters of water every day. Moderate exercise: Aerobic exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking (at a speed of about 100 - 120 steps per minute), jogging (at a speed of about 150 - 180 steps per minute), swimming, etc. These exercises can enhance cardiopulmonary function, promote blood circulation, and relieve fatigue. Strength training: Incorporate strength training 2 to 3 times, such as push-ups, squats, dumbbell exercises, etc. Perform 2 to 3 sets for each movement, with 8 to 12 repetitions per set. Strength training can increase muscle mass, boost the basal metabolic rate, and make the body more energetic. Stress management: Practice of relaxation techniques: Learn and apply relaxation techniques, such as deep breathing, meditation, progressive muscle relaxation, etc. For example, spend 15 to 20 minutes on meditation practice every day. Find a quiet and comfortable place to sit or lie down, close your eyes, focus on breathing or a specific image, eliminate distracting thoughts, and relax both the body and the mind. Adjust one's mindset: Learn to face stress squarely and regard it as a part of life. When confronted with stress, try to view the problem from a positive perspective, analyze the sources of stress and look for solutions instead of simply being anxious and complaining all the time. Emotional regulation: Emotional expression: Don't suppress your emotions. Learn to express your feelings in a reasonable way. You can relieve your emotions and psychological fatigue by communicating with friends and family members or by writing in a diary. Cultivate hobbies: Engaging in hobbies that you like, such as painting, music, reading, etc., can shift your attention, relax your mood, and relieve the sense of fatigue. Good companions for driving away exhaustion. In the busy modern life, people often feel tired, weak and listless. That might be the signal that your body is sending out about insufficient nutrition. Among the numerous choices of nutritional supplements, camel milk is a good option. Camel milk, a gift from the "ship of the desert", contains extremely rich nutrients. It is rich in high-quality protein, which is easily absorbed by the human body and can provide raw materials for the repair of body cells and metabolism. It's like adding bricks and tiles to the "buildings" of the body, enabling each "structure" to operate stably. Meanwhile, camel milk contains minerals such as calcium, iron, and zinc. Calcium is the guardian of the health of bones and teeth. Iron is a crucial element for the transportation of oxygen in the blood. Zinc plays a vital role in the human immune system and metabolism. These minerals work in synergy to take care of the health of the body from different perspectives. When you feel your body is shrouded in exhaustion, a cup of camel milk is the key to unlocking vitality. It can relieve the sense of physical fatigue, enabling you to greet with full vitality whatever challenges and pressures at work or the wear and tear from trivial matters in life. Preparing a cup of camel milk for yourself every day is like presenting a thoughtful care gift to your body. It is not merely a drink, but also a healthy attitude towards life. Let camel milk help us get rid of the sense of "fatigue" in our bodies, so that we can shine with our own vitality in each ordinary day and embark on a life journey full of energy.
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