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Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both. Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night's sleep. Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you're tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer). One's short- and long-term levels of fatigue are directly related to the food they eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance. Similar to empty calorie items, foods with added sugar and solid fats like sweets and soft drinks have little nutritional benefit. As a result, you might feel full even when you haven't eaten any of the nutrient-dense foods your body needs. In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function. As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness. Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat: Add Protein to You Diet Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living. This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements. Hydration is The Key One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Even mild dehydration can alter a person's mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women. Cut Down on Caffeine 'Do not talk to me till I have had my morning coffee', does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous "energizing" dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day. Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later. Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water. Cheers to Alcohol, Invitation to Fatigue A full alcohol glass might leave your energy levels half empty. Not only does it dehydrate your body and disturb sleeping and eating patterns, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings, according to Harvard Health Publishing. If you are going out or staying in every other night, reduce your alcohol intake. Do the same for smoking. Eat Well Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals. Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction. Food is your body's fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality. A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role. (Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences) Read More► Lifestyle and Nutrition – Ayurvedic Perspective

When you're looking for ways to stay hydrated and be healthy, the first recommendation you'll probably find is to drink more water. Due to excessive sweating in the summer season, many types of minerals get removed from the body, which leads to the problem of dehydration. Varun Khanna, Co-Founder, Fast&Up shares his list of alternatives to help you stay hydrated. Cucumber Detox Drink Cucumber juice is a hydrating and alkalising beverage packed with nutrients such as vitamin A, C, K, magnesium, silicon, and potassium. It can cleanse and detox the entire body, as well as aid with digestive issues like gastritis, acid reflux, heartburn, indigestion, and ulcers. Cucumbers are mostly water, therefore extracting juice from their flesh is simple. The juice will taste like a stronger version of the spa water you might have sipped after a massage. Cucumber juice can be made simply by washing, peeling, and blending cucumber pieces with water. Add a pinch of salt and you're good to go. You can also add cucumber and mint leaves to your water bottle and create a quick version of a detox drink. Electrolyte Water Electrolyte-infused water is a low-calorie, effective approach to replace electrolytes and stay hydrated. Some types are meant to help with hydration and mineral replacement, and they contain higher amounts of electrolytes. Depending on why you're drinking an electrolyte beverage in the first place, they are more likely to be worth your money. You may also make your own flavoured, electrolyte-infused water by adding freshly chopped or blended fruit and herbs to your water bottle. Aloe Vera Juice The aloe plant has high water content. So, if you're searching for a strategy to stay hydrated while also benefiting your health in a variety of ways, get some aloe vera juice! Buttermilk Buttermilk is incredibly refreshing and cools our bodies off immediately. In the sweltering summer, a glass of buttermilk topped with cumin seeds, mint, and salt is ideal for quenching our thirst and cooling our bodies. It can also be served with ice cubes, making it a healthy alternative to the sugar-laden cold drinks and juices available in the market. Lemonade Lemonade is a popular beverage that offers numerous health benefits. Lemonade is one of the finest drinks for hydration because the acid encourages salivation, which can help you feel hydrated. A dry mouth reflects your body's desire for water. Salivation is not directly linked to hydration, but it does contribute to it in several ways. On a hot day, lemonade not only refreshes you but also keeps your body hydrated. Coconut Water Coconut water contains a variety of essential elements, including minerals that many individuals need. Coconut water could be the ideal drink for rehydrating and replenishing electrolytes lost during physical activity. Electrolytes are minerals that serve a variety of functions in the body, including maintaining fluid balance. Potassium, magnesium, sodium, and calcium are some of the most important electrolytes. There's not much needed to be done to make coconut water. Just grab a coconut, tap it open ( or maybe you could just ask the coconut vendor to do so ), pour the water into a glass and there is your fresh coconut water all ready to be consumed. Herbal Teas Dried fruits, flowers, spices, and herbs are used to make herbal teas. As a result, herbal teas can be made in a variety of flavours and tastes, making them an appealing alternative to sugary beverages or plain water. Some herbal teas contain health-promoting characteristics in addition to being delicious. Herbal teas have been used for hundreds of years and turn it's a great source of hydration. Vegetable Juice Vegetable juice is an excellent source of vitamins and minerals, as well as hydration. Vegetable juice can fulfil your thirst while also being healthier than some of the other drinks we consume. The bottom line, your body must have enough fluid and electrolyte levels at all times in order to function correctly. Coconut water, milk, fruit juice, and sports drinks can all help you stay hydrated and maintain your electrolyte balance to keep you going throughout the day. (N. Lothungbeni Humtsoe) Read More► 7 Underrated Foods That Are Great for You

Falling sick is not a risk you want to take, especially not now, and it is always better to be safe than regretful. However, it should also be noted that our bodies do not build up immunity overnight; one needs to balance their food habits and eat healthy, home-cooked meals over a period of time. But you can also incorporate some immunity-boosting drinks to your diet. Alphinah Ashinai, Food and Beverage Manager at Vana Dehradun, India, shares healthy immunity boost drinks: Kadha Recipe Type: Decoction Preparation Time: 6 minutes Serving Time: 7 minutes Servings: 2 Ingredients: 250 ml water Black pepper 6-8 nos Clove 5 - 6 Cinnamon bark 1 mm Ginger chopped 1 tsp Fresh Tulsi leave 6 - 8 nos Licorice (optional) Honey (optional) Instructions: Put all the ingredients together except honey and give one boil and in gentle simmer it for another 5-6 minutes and serve. Mint, Lemongrass And White Tea Concoction Recipe Type: Concoction Preparation Time: 5 minutes Infusion Time: 4 minutes Servings: 2 Ingredients: 1tsp white tea 1tsp chop lemongrass A sprig of fresh mint leaves 250 ml water Instructions: Take 250ml of water boil it in a pan. Add white tea and lemongrass in it and steep it for 4 minutes or add all the ingredients and boil it for2-3 minutes. Strain it and serve warm. Benefits: Alleviates fatigue and improves immunity Orange, Papaya Agua Fresca Recipe Type: Mixology Preparation Time: 4 minutes Servings: 2 Ingredients: 4 cups peeled, deseeded ripe papaya 1½ cups freshly squeezed orange juice ½ cup freshly squeezed lime juice 1½ cups water 2 tablespoons honey (optional) Orange slice Instructions: Put papaya, orange juice and lime juice in a blender, blend it until smooth. Strain mixture through a fine-mesh sieve into a pitcher or large glass jar. Discard solid parts, add water and stir it, add honey (optional). Pour into a glass and serve, garnish with orange. Benefits: Cleanse the digestive system and improves immunity Read More► Can Lack of Nutrients Cause Behavioural Changes?

Are you fond of fizzy drinks or diet cola breaks? Do you prefer sugar in your brew for a sweetener? If so, your 'diet' beverage could be messing with your pregnancy plans. Did you know, artificial sweeteners are chemical-based and all the soda's and sugary drinks are made of artificial sweeteners? There are so many things to think about when you're trying to increase your chances of conceiving. But did you know or ever think that maybe your daily intake of soft drinks can affect your chances of having a baby? Couples planning a pregnancy should consider limiting their consumption of these beverages, especially because they are related to other adverse health effects. Research has shown women undergoing fertility treatments found that frequent consumption of the artificial sweeteners commonly found in these beverages significantly decreased their chances of conceiving a child. To conceive, 'consider cutting back on sodas' Sugared sodas, and diet sodas are among the most popular beverages consumed by reproductive aged men and women. Research has shown that drinking one soda per day is linked with a 20-25 per cent reduction in the average monthly probability of conception for both men and women. These adverse effects are not only limited to natural conception but may also have implications if you are pursuing fertility treatments like IUI & IVF. Soda and Infertility Studies have found that excessive consumption of soda is strongly linked to infertility in both men and women. Men who consume soda regularly are at four time's the risk of lowering the sperm count, motility, and other parameters that affect fertility. Moreover, soda being an acidic beverage alters the pH of the body which further affects fertility. Aspartame is an artificial softener used in most soft drinks which can alter the functioning of the endocrine glands and lead to hormonal imbalances. Excess soda consumption can also lead to the generation of free radicals which can result in the death of many sperm and ovum. Besides, most soft drinks are rich in caffeine which reduces menstrual bleeding as it is a vasoconstrictor. Hence, it is clear that excessive consumption of soda can lead to infertility in both men as well as women. Other Harmful Effects Besides the above-mentioned direct effects of soda consumption on fertility, there are various other ways in which the consumption of soda affects fertility like: * Soda is extremely high in sugar content which leads to excessive weight gain, obesity, poor digestion, etc. which is extremely bad for fertility. * Soda intake could cause subfertility through increased risk of insulin resistance, metabolic syndrome, weight gain, impaired fasting glucose which can affect ovulation and risk of polycystic ovarian syndrome. * Sodas and soft drinks are also rich in chemicals like additives, preservatives, colourants, etc. which are also bad for fertility. * Soda intake leads to ovulatory infertility among females and lower sperm concentration and total sperm count among males. * Excessive soda consumption increases blood sugar levels and can lead to type-2 diabetes which is not only bad for fertility but can also result in complications during pregnancy. * Soda consumption disrupts the hormonal levels in the body, including estrogen, which can also contribute to infertility. * Besides, soda is highly addictive and has other negative health effects on gut health, bone strength, and various organs of the body. All these factors combined do affect fertility in a very negative way. The takeaway, ditch the diet drinks. In order to boost your baby-making chances include more eggs, green leafy vegetables, regular exercise, maintaining a healthy weight, stop smoking, decreasing alcohol intake and most importantly the soda intake. (Anju Yadav is a Senior Consultant- Fertility, Cloudnine Group of Hospitals, Gurgaon) Read More► Green tea compound boosts protein's tumour-suppressing activity