This affects our quality of life, we must take a series of measures to eliminate fatigue. One is to change our eating habits, opting for an energy diet, based on the advice we share with you below:

Balance.

Do not eat more than necessary, since large meals demand more energy for digestion, which is acquired we need to work in other areas.

On the other hand, a very monotonous diet and low calorie deprives us of necessary nutrients for energy. As you can see both sides tired. Try changing your daily menu, alternating as many different foods, especially fruits and vegetables.

Start your day with breakfast.

Often, mid-morning, there is a sense of decay may be due to a decrease in blood glucose levels, very common among those who take a limited breakfast.

Breakfast should ensure the necessary energy to withstand the pace of the entire morning without problems. Must include a full breakfast (milk, yogurt, cheese, etc), fruit and cereals.

Try to eat every three to four hours.

Instead of just three big meals, it is better to distribute the food you consume per day on five shots. Be many hours without eating causes a drop in blood glucose levels (which acts as a “fuel” the body), which gives us a feeling of exhaustion.

To choose your snack foods high in fiber, which provide a steady energy flow and durable, it is recommended taking between 25 and 30 g of fiber a day.

Remember to keep your body well hydrated.

The ideal is to drink two liters of water a day (juice, soups, teas, etc). Not drinking enough water causes the heart to work and that forced us to fatigue. The best way to know if you’re hydrated enough is to measure the amount of urine, that is if you go to the bathroom every two or three hours that means that you are taking the fluid your body needs.

Do not overdo it with coffee.

Contrary to what we think, stimulants (including caffeine) are not effective in combating fatigue. Why not take more than two cups of coffee a day, and always 7 or 8 hours before going to bed. Excess caffeine produces a rebound effect, which increases the feeling of tiredness. On the other hand, if you take too much caffeine sleep worse and the next day you feel more tired.

Do not forget vitamin B.

The lack of B vitamins can cause ups and downs, as they help to improve physical performance, good psychological state and preventing stress. They are found in beef, fish, dairy products, legumes and vegetables.

Symptoms of toxic overload can be quite varied: tired for no apparent reason, repeated colds, stress, or skin rashes … Cleaned occasionally helps the body renewed energy to recharge and give a breather to the liver and kidneys, purifying the major organs.

Recommendations for increasing the detoxifying effect

Increase water intake. At least three liters a day beginning in the morning. Earlier, while still not have eaten any food is when purifying organs are most active.

Fruits and vegetables increases the consumption of purifying water. The rationale is that they are composed by a high percentage of liquid which, added to other substances they contain, make the kidneys function more effectively, increasing diuresis and eliminating as many toxins. They provide low calorie diet, so it is considered very effective for losing weight or maintaining weight loss.

Being rich in fiber, easily produce satiety and improves intestinal transit and digestive cleansing. Since they contain very few salts, are highly beneficial for renal function and lower blood pressure. They contain no cholesterol in their composition, are very suitable for food treat and prevent arteriosclerosis.

Menu to your week detox

MONDAY:

BREAKFAST: Pineapple and orange juice. Coffee with skim milk. A slice of bread with butter

MEDIA MORNING: A yogurt with strawberries

LUNCH: Tomato salad. Grilled Beef Tenderloin wing. Two mandarins. A mint tisane

SNACK: Macedonia watermelon and cantaloupe.

DINNER: Salad of carrots in sauce. Tortilla de gambas. A smoothie of pineapple, apple and orange.

TUESDAY:

BREAKFAST: A fresh orange juice. A bowl of Special K cereal with skim milk.

MEDIA MORNING: A yogurt with almonds

LUNCH: Bean with peppers. Dressed salad. Oranges. Chamomile tea

SNACK: Fresh strawberries with yogurt

DINNER: Garnish with roasted peppers, grilled turkey. Grapefruit juice and pineapple.

WEDNESDAY:

BREAKFAST: Pineapple and orange juice. Coffee with skim milk. A slice of bread with butter

MEDIA MORNING: Oranges

Lunch: Broccoli boiled. Sole a la orange. Apricot yogurt

SNACKS: fat plain yogurt and walnuts

DINNER: Cream of spinach. Mushrooms to the pan. Pineapple.

THURSDAY:

BREAKFAST: A fresh orange juice. A bowl of Special K cereal with skim milk.

MEDIA MORNING: Mandarins

Lunch: Gazpacho andaluz. Grilled hake. Strawberries

SNACKS: Fruit salad variety

DINNER: Melon and ham. Apricots.

FRIDAY:

BREAKFAST: Pineapple and orange juice. Coffee with skim milk. A slice of bread with butter

Mid-morning: strawberries with yogurt

LUNCH: Macaroni with tomato and basil. Dressed salad. Grapefruit juice and pineapple

SNACKS: Mandarins.

DINNER: Salad Calabrian. Fat plain yogurt. Kiwi fruit and orange juice.

SATURDAY:

BREAKFAST: A fresh orange juice. A bowl of Special K cereal with skim milk.

Mid Morning: fruit juice

LUNCH: Salad shoots and tomatoes. Turkey drumsticks in foil. Strawberries

SNACK: Yogurt with strawberries

DINNER: Cream of carrots. Tortilla artichokes. Mandarins.

SUNDAY:

BREAKFAST: Pineapple and orange juice. Coffee with skim milk. A slice of bread with butter

Mid Morning: fruit juice

LUNCH: Vegetable Paella. Dressed salad. Oranges

SNACK: Fruit juice

Dinner: Stuffed peppers soy. Mushrooms with garlic. Yogurt with melon

Magnesium is a metal found in nature very easily in salt form. Of the metals, is eighth in abundance on Earth, and at sea, is in second place after the sodium.

This mineral is of great importance in the body to maintain its natural balance, is present in nerve cells and therefore plays a major role in the functioning of the nervous system.

Roles of magnesium in the body:

• Metabolism: Magnesium influences the metabolism of proteins and nucleic acids.

• ENZYMES: It is essential for activating enzymes. Helps transport sodium and potassium across cell membranes.

• Muscles: Influences on levels of calcium inside the cells and assists in muscle contraction.

• BONES: Contributes to the growth of bones, the functioning of nerves and muscles. It is essential to prevent osteoporosis.

• CHILDREN AND SCHOOL: magnesium is essential for the proper performance of children in school

• Heart: Consume adequate doses of magnesium helps control certain circulatory diseases such as hypertension, angina pectoris, myocardial infarction, arrhythmia (helps regulate the heart rate), etcetera.

• TEETH: Nerve impulses also lead and strengthen the tooth enamel.

• Laxatives: It acts as a laxative taken in high doses, at low doses acts as an antacid.

• POISONING: You have been assigned the ability to help reduce the effects of lead poisoning.

• RELAXING: soothing properties that help alleviate pain as fibromyalgia or muscle tears.

• DEPRESSION: Magnesium is appropriate protractor depression.

• Kidney stones: in proper treatment, help reduce kidney stones.

• DRUG AND ALCOHOL: Following appropriate treatment, is very useful for people who need higher than normal nutritional intake, or who are exceeded in alcohol or other drugs.

• CHRONIC DISEASE: helps treat chronic debilitating diseases and those who have recently been operated.

• Migraine: it has been proven to prevent headaches (not removed), so it is useful as a preventive remedy for those who often suffer headaches. We recommend eating about 500 mg daily. It is necessary, however, always have the guidance of a professional.

• Menstrual pain: the administration of 400 mg / day, a week before or during this same period could help to reduce irritability, breast pain or depression that some women tend to suffer.

Treatment should be guided by appropriate medical supervision.

Magnesium deficiency is relatively frequent, and this is due to poor diet, intake of many processed and fast foods (low-quality nutritious), diabetes, alcoholism, frequently take diuretics, or poor absorption of nutrients from the intestines, among other things.

Mg deficiency could be detected with the following symptoms:

• Vomiting and diarrhea.
• Asthma and bronchitis.
• Lack of memory.
• Because magnesium contributes to muscle relaxation, its lack can be translated into a constant feeling of fatigue.
• A rather obvious sign of lack of magnesium is the flicker in the eye.
• A diet low in magnesium may affect the heart muscle causing arrhythmias, palpitations or chest punctures.
• Osteoporosis and osteoarthritis.
• Stress can cause a magnesium deficiency and magnesium deficiency can produce a state of hypersensitivity to stress. So it’s a vicious circle.

Foods containing magnesium:

Cocoa (420 mg), Walnut (410 mg. Approx.) Soybean meal (230 mg), almonds (230 mg)

They are also high in sodium peanuts (peanuts, hazelnuts, pistachios, legumes, whole grains, ginger, beans, fresh green leafy vegetables and nuts).