In a society where people live in a constant race against time, moments to recharge are truly limited. So we end up feeling tired, unmotivated, foggy. This is mental fatigue, a feeling that is often underestimated and can have serious consequences for psycho-physical balance and the management of daily life. How can you combat it? And which natural remedies are most useful? Here is a complete guide with all the information you need to improve your mental wellbeing, thanks in part to the advantages of a natural supplement such as spirulina. Find out more!
What is meant by mental fatigue
Mental fatigue sets in when we feel drained, low on energy and have considerable difficulty concentrating. It is accompanied by emotions such as nervousness, anger and intolerance towards other people. It is important to point out that it is not an illness, but rather a temporary psycho-physical condition that can last for several days.
Physically, the mind is always active, but there are moments (such as sleep) when the brain is at rest and recharges. When this does not happen, it is necessary to understand the causes and effects of mental fatigue since a tired cognitive system faces every event with greater difficulty, as well as with a negative view of reality. This state can be the precursor to even more serious problems linked to anxiety and depression. So let's understand what may lie behind this condition.
What are the causes of mental fatigue
There are various factors behind mental fatigue. Assessing them is important in order to prevent and combat it properly. In particular, we can distinguish between:
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physical causes mostly due to a hectic lifestyle, such as multitasking, lack of sleep, irregular meals and an irregular intake of essential nutrients;
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pathological causes such as diabetes, kidney failure, heart problems or autoimmune diseases;
- psychological causes arising from excessive stress due to work, family or personal situations; or from more serious problems such as depression, anxiety disorders, chronic insomnia and psychosis.
These are all factors or contributing causes that prevent the mind from regenerating, with numerous risks that you need to be aware of in order to remedy them as soon as possible.
What mental fatigue causes
- affect how you manage daily life, generating anger and stress that are reflected in every area of your life;
- affect your work performance, making it hard to concentrate, with the risk of making mistakes that can harm your career;
- make you irritable and nervous, even leading to communication difficulties, disagreements and more frequent arguments with your partner and family;
- affect your physical wellbeing, with joint weakness, muscle pain and constant drowsiness.
So let's see how to remedy it by drawing on nature and, in particular, on spirulina.
What are the remedies for combating mental fatigue
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Healthy eating: giving the mind the nutritional support it needs to carry out its biochemical processes and regenerate is the first step against mental fatigue. But what does the brain need every day? Elements such as mineral salts, zinc, magnesium, vitamins and antioxidants. From this perspective, adopting a balanced diet, balancing carbohydrates, proteins and fats with the right proportion of fruit and vegetables, can make all the difference.
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Natural supplements: since it is not always possible to maintain a correct and balanced diet, natural supplements such as spirulina play a key role in making up for any protein or vitamin deficiencies. We will look closely at the functions of this micro-alga shortly.
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Mental training: the mind finds it hard to deal with several activities at the same time. It can be useful to keep it trained with memory exercises, reading or meditation.
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The right work pace: to combat mental fatigue, it is important to create a work schedule that includes breaks. Contrary to what you might think, switching off your mind increases the quality of your performance.
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A good sleep-wake rhythm: sleep is good for the mind. But for sleep to be truly restorative, it needs to last a certain number of hours (neither too many nor too few) without interruptions. To regulate the sleep-wake cycle, it helps to always go to bed at the same time and to devote yourself to relaxing evening activities, avoiding your mobile phone.
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Rest: breaking away from your daily routine is another essential factor in combating mental fatigue. Complete rest is not necessary; it is enough to identify the activities that offer you an escape. Everyone has their own, but you need to devote a little time to them every day.
- Physical activity: physical movement (preferably outdoors) stimulates the natural production of endorphins, hormones that help cell regeneration and promote a good mood. Among the disciplines best suited to combating mental fatigue are Yoga and Pilates. In any case, from running to the gym, from swimming to cycling, any sport helps. The important thing is not to overdo it.
The role of spirulina against mental fatigue
- iron helps transport oxygen in the blood, reducing the feeling of general exhaustion;
- B vitamins help improve psycho-physical recovery mechanisms, to the benefit of the whole body;
- protein supports the immune system and is essential at times of greater effort, when the body's demand increases and protein synthesis needs to be supported in the best possible way;
- antioxidants prevent cell ageing by counteracting free radicals;
- elements such as beta-carotene, phycocyanin and polyphenols contribute to mental wellbeing, improving concentration.
That's why adding spirulina to your diet can give you the resources you need to face the most demanding situations with a clear, responsive mind. You can take it as capsules, as tablets or in sachets. Or you can add it as a powder to your favourite foods. For example, it is excellent in smoothies or yoghurt, but it can also add flavour to sauces, soups, creamy soups and omelettes.
The recommended dose ranges from 2 to 5 grams of spirulina a day, depending on factors such as age, lifestyle, diet, metabolism and physical activity. Your doctor or trusted nutritionist will be able to tell you the daily amount best suited to your needs and to the period you are going through. Indeed, when states of anxiety, depression or insomnia are added to mental fatigue, intake should be assessed and managed with even more care. But let's try to understand whether spirulina can also play a role in all this.
Spirulina and anxiety
Negative thoughts and feelings of mental emptiness or danger can turn out to be the cognitive symptoms of anxiety, a condition characterised by a “state of psychosomatic tension, generally experienced as painful passivity towards harmful events that the person believes are occurring or fears may occur” (Treccani).
In situations like these, spirulina can promote mental wellbeing by counteracting anxiety and helping to prevent it. This is thanks to the concentrate of substances it contains:
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magnesium is known for its calming effects on the nervous system;
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B vitamins support the production of neurotransmitters such as
serotonin, the feel-good hormone;
- tryptophan acts as a stabiliser of mood and of the sleep-wake rhythm, as we examined in the article dedicated to natural essential amino acids.
From this perspective, although spirulina is not a cure for anxiety, it can become a valuable ally in a routine dedicated to safeguarding mental health. A routine in which it is also important to practise activities such as meditation, which allows the mind to focus on the here and now, increasing awareness and helping to manage anxiety and stress better.
Spirulina and depression
Based on what we have just said, spirulina is also a natural support against depression, characterised “by the presence of a persistent feeling of sadness that negatively affects mood”, as well as by irritability, emotional detachment, asthenia and apathy (Treccani).
Its nutrient-rich composition, in fact, brings considerable benefits to the brain. For example, it:
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improves cognitive functions;
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protects the nervous system;
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improves memory;
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acts as a neuroprotector;
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relaxes the mind;
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reduces the risk of embolism and ischaemia.
On top of all this comes the beneficial function of the tryptophan contained in spirulina: a substance that, as well as being essential in the production of the so-called "happiness hormone" (serotonin), is also important for the synthesis of melatonin which regulates the sleep-wake cycle and helps you sleep better.
The final paragraph of this article is devoted precisely to the problem of insomnia, which often goes hand in hand with states of mental fatigue, anxiety and depression.
Spirulina and insomnia
Good-quality sleep brings considerable benefits, since it promotes memory and concentration as well as general health and emotional wellbeing. If, however, you struggle to sleep and have noticed a general increase in mental fatigue during the day, as well as following some common-sense advice (such as sleeping in a well-ventilated room and avoiding afternoon naps, heavy dinners and energy drinks) you can consider the help of spirulina. Let's see why.
As we have just said, this natural superfood stimulates the production of melatonin, the hormone that regulates sleep. Blood melatonin levels, in fact, vary over the course of the day: they stay lower during daylight hours, rise before the time you usually go to bed, remain high during sleep and decrease before waking. If this balance is lost, the sleep-wake rhythm becomes unbalanced. That's why taking spirulina can help treat insomnia
On the other hand, spirulina also contains significant amounts of magnesium, a mineral known for its relaxing properties, which helps calm the nervous system and promotes deeper rest. Adding spirulina to your daily diet can therefore prepare you for more restorative sleep, especially when combined with a relaxing evening routine and healthy habits.
Choosing a company specialising in the cultivation of organic spirulina, such as Spirulina Becagli, means being certain of having a quality product with very high nutritional value. A valuable help for strengthening your energy and counteracting mental fatigue day after day. To find out even more about its countless benefits, keep following our blog.
