When you first think about fatigue, what usually comes to mind is the physical kind. But there is another form of fatigue that potentially wreaks havoc on your thought processes, motivation and overall success – it is called mental fatigue.
Mental fatigue is usually a result of carrying out extensive and difficult cognitive tasks. One good example to mention is studying for the bar exams. If you put your body in this kind of stress day in and day out, you will start to feel a strong case of mental fatigue. They call it burnout.
Karla Ivankovich, professor of psychology at the University of Springfield, Illinois said that a key sign of mental fatigue is the difficulty in initiating and sustaining cognitive performance and voluntary activities.
Typically, mental fatigue is a normal thing. It usually disappears after you take a break from tedious cognitive tasks. But if you do not rest, you potentially jeopardize your efficiency in every task you perform. It means it could feel too difficult to go to the gym, go back to work or even buy some groceries..
According to Ivankovich, mental fatigue affects your motor control and coordination and it is normally expected that mental fatigue can truly impact your optimal performance in every aspect in life.
Your body can only take so much stress until it starts to burn out.
In serious cases, mental fatigue can become extremely draining that the associated health problems become chronic or irreversible. As per Ivankovich, employing effective coping mechanisms can be helpful to combat mental fatigue, and this starts with living a healthy lifestyle and eating a balanced diet.
Anybody who is experiencing mental fatigue or burnout has surely not followed a healthy eating pattern. If you feel like you are headed down this path, there are a number of dietary reasons behind it. Below are only some of the common causes that you can immediately reverse making changes your diet.
Lack of Magnesium
Magnesium helps support your nervous system.
It can alleviate stress levels by boosting your energy production and improving your quality of sleep. You can help reverse this lack of mineral in your body by eating more nuts, seeds, legumes and tofu. It is also found in whole grains, wheat bran and leafy vegetables.
Lack of Vitamin C
The adrenal gland has a huge responsibility in regulating your stress.
And when you do not get enough vitamin C, it cannot produce the stress hormones, particularly cortisol, your body needs. Cortisol helps regulate your metabolism, control your blood sugar levels and reduce inflammation. It also assists memory functions which are vital when you are feeling mentally fatigued.
Increase your vitamin C intake by eating more fruits like oranges, mandarins and kiwis. some vegetables like broccoli and other green leafy vegetables are rich in vitamin C too. For most people who do not have the time to eat right, they source their vitamins from dietary supplements.
Lack of Vitamin B
Your adrenal gland has a huge responsibility in regulating stress and it needs vitamin B to maintain its optimal function. The B vitamins are considered to be your friends in helping fight stress and supporting your energy levels. You can get more B vitamins from fish, milk, legumes, whole grains, chicken and red meat.
Too Much Caffeine
Every stressed person probably has a love for caffeine. It stimulates your fight and flight response and helps generate cortisol which gives you that temporary energy boost. But drinking too much caffeine can ultimately contribute to sleeping problems and anxiety.
Reverse this problem by swapping your morning coffee to a decaf tea. Watch out for other caffeine sources like chocolate, sodas, and black tea. Drinking green tea is preferable as it contains lower levels of caffeine but ranks high in antioxidants.
Adding an exercise routine to your lifestyle can also help you relieve mental fatigue and burnout.
Try to lose the fat you have gained from all the stress you just went through. After cutting out the other stressors in your life, get a gym membership or join a fitness club. This will also help your body release endorphins – a “feel good” hormone responsible for that happy feeling you get after every workout session.
The lack of vitamins and minerals is not just the only source of your stress. Though getting that in check will help you reverse mental fatigue, you also need to learn how to delegate your work.
If you are in the position to give away some of your tasks to other, do it for your own sake. If not, find the main source of your mental fatigue, prioritize what needs to be kept and cut out what you can. Know where your limits are so that you can alleviate and prevent mental burnout in the future.
Email Katrina at firstname.lastname@example.org with any questions.