10 (really) effective remedies against fatigue

Fatigue is a loss of physical and mental vitality. She may be temporary (change of season…) Or chronic and manifest as a feeling of weariness, loss of energy, lack of concentration or a desire to sleep. Fortunately some natural solutions exist to stop it. Panorama with Sylvie Hampikian, pharmacologist specialized in alternative medicine, Florence Foucaut, dietitian-nutritionist and Dr. Monique Quillard, homeopathic doctor.

1. Magnesium against intense fatigue

This mineral participates in almost 300 reactions in the body. Its deficiency therefore exposes us to many health problems, but it also plays on the psyche and well-being. “Lacking magnesium is responsible for significant fatigue, hypersensitivity to stress, irritability, low morale, sleep disorders and difficulty concentrating., explains Florence Foucaut. Every day, our needs amount to 360 mg for women and 420 mg for men. Deficiency in this mineral is common: according to the SU.VI.MAX study, almost one woman in four and one man in six is ​​deficient. The reason ? “Magnesium is hidden in energy foods that we shun to stay in shape, such as chocolate, bananas, whole grains such as bread, pasta or rice, legumes such as lentils, white beans and split peas. and oleaginous fruits such as almonds, Brazil nuts and hazelnuts, says Florence Foucaut. Stress is also involved because at the slightest anxiety, the body draws on its magnesium reserves to better cope with it, rapidly dropping the rate”. If necessary, consult your doctor: after setting up a specific diet, he or she may prescribe supplementation.

2. Vitamin C to avoid iron deficiency

Anti-fatigue vitamin par excellence, it is also immunostimulant and it promotes the absorption of iron by the body, an essential mineral to fight against anemia. Finally, it is antioxidant and helps fight against free radicals that contribute to fatigue.
Our daily needs increase with age : they are 110 mg up to 75 years, 120 mg after this age. If you are a smoker, your needs rise to 130 mg, because each cigarette “grits” 25 mg of vitamin C!
Where to find her. It is mainly hidden in fruits and vegetables including guava, kiwi, red pepper, lychee or watercress. “But be careful, it is very sensitive to heat and oxygen, says Florence Foucaut. To take advantage of its benefits, it is therefore advisable to quickly consume the foods that contain it and preferably raw or very little cooked.

3. Vitamin D against fatigue and depression

Insufficient when the sun fails us, the Vitamin D is essential to fight against fatigue, muscle weakness and depression.
Our daily needs. They amount to 15 µg. “About 70% of our needs are covered by exposure to the sun, our body being able to produce vitamin D under the action of UVB rays, the rest must be provided by food, says Florence Foucaut. months of May and October, an exposure of 15 to 20 min, with bare arms, is enough to benefit from this fair dose, in winter, the lack of sunshine causes the rate to drop, so it is essential to register each day with your menu of foods that contain it”. In France, 80% of people lack this nutrient. Moreover, the duller the skin, the higher the risk of a deficit.
Where to find her. This fat-soluble vitamin is only found in fatty foods. The undisputed champion? Cod liver oil, with an intake of 12.5 µg / teaspoon. Put off by the idea of ​​having to swallow it? You will also find it in fatty fish: 100 g of smoked herring, canned sardines or steamed salmon are excellent sources. It also exists in the form of supplementation in an ampoule or in drops.

4. Ginseng against physical and mental fatigue

Ginseng has been used for 7000 years in China for its energizing properties. The root is sovereign in case of general fatigue: it improves physical, mental and metabolic abilities. She helps to fight against the effects of stress, improves our mood by stimulating dopaminea neuromediator that helps us see life in pink and, according to a study published in 2005 in the Journal of psychopharmacology, it even helps to improve our cognitive performance (concentration, memory, etc.). “Be careful though, she is not recommended in case of high blood pressure and may interact with anticoagulant and hypoglycemic drugs”, says Sylvie Hampikian. It is better to seek the advice of your doctor before consuming it. It must be taken as a cure for three weeks to a month, taken in the morning and at noon.

5. Guarana: a powerful tonic

The seeds of this plant native to Brazil contain twice as much caffeine as the coffee beans themselves ! “As shown by three clinical studies published in 2006, this richness allows the guarana to increase our attention, fight drowsiness and improve our concentration. But the other side of the coin, this plant is so tonic that it is contraindicated in case of heart disease or high blood pressure“, explains Sylvie Hampikian. You can consume it in powder powder to mix at the rate of a teaspoon in a drink, preferably cold (fruit juice for example). On the other hand, if you are sensitive to caffeine, avoid taking it after 2 p.m., at the risk of not sleeping a night.

6. Maca, super energizing (to be avoided in pregnant women)

This plant native to the puna (high altitude region of the Andes cordillera, between 3800 and 4000 altitude) is super energizing. So much so that she is nicknamed “Peruvian ginseng”. Watch out, she’s not recommended for pregnant, breastfeeding women and children, as well as in case of metabolic disorders. If maca exists in different forms (capsules, capsules, liquid extracts, etc.), choose the powder: it mixes easily with a glass of water, fruit juice or a smoothie, sprinkles on a dish of vegetables or a mixed salad…

7. Anti-fatigue rhodiola tea

A clinical trial carried out in 2007 published in the Nordic Journal of Psychiatry proved that this plant native to Scandinavia had antidepressant properties, capable of reducing the symptoms of mild to moderate depression. “It is consumed as an herbal tea at the rate of 2 g of rhizome (underground stem) of rhodiola to be infused in 250 ml of boiling water, before filtering and tasting, preferably in the morning or at the very beginning of the afternoon”, says Sylvie Hampikian. To be avoided at the end of the day, because it can disturb sleep.

The seeds of this citrus fruit contain vitamin C as well as flavonoids, powerful antioxidants. All these active ingredients act in synergy to boost our energy and drive out our bouts of fatigue, strengthen our immune defenses and, taken at the first symptoms, help to overcome microbial infections such as colds, angina and other bronchitis. YOU You will find in pharmacies and organic stores Grapefruit Seed Extract, better known as of PPE. Recommended for both adults and children, it comes in the form of drops to be taken two to three times a day, ideally in the morning and at noon, in a little water or fruit juice. Approximately 15 drops are enough to replenish its benefits.

9. Lemon, rosemary or bergamot essential oils

Lemon essential oil : to get back in shape, there’s nothing like lemon essential oil with toning properties. It provides energy and allows us to have the gray cells at the top! Pour two drops on a sugar or on a piece of bread. “Its little pungent fragrance and its regenerative power give us an instant boost! On the other hand, avoid swallowing it at the same time as a drug treatment because it could reduce its effectiveness”, recommends Sylvie Hampikian.

Rosemary essential oil : because it promotes learning and strengthens our ability to cope with an overload of work, rosemary essential oil is our ally in case of fatigue. Breathe 5 drops of essential oil in diffusion, 5 to 10 minutes, three times a day or apply 2 drops diluted in a vegetable oil on the inner faces of the wrists and the solar plexus and breathe deeply.

Bergamot essential oil : it is the essential oil of good humor. “In case of psychological fatigue, it helps us to chase away dark thoughts and regain our joy of living by stimulating the production of serotonin, the hormone of well-being. To be used in diffusion or to breathe on a handkerchief”, advises our expert. Be careful, do not apply it on the skin because it is photosensitizing.

10. Homeopathy can help against fatigue

Homeopathic medicines are indicated depending on the cause and type of fatigue:

• Fatigue after physical exertion : Arnica montana 9CH 5 pellets morning and evening
• Fatigue from physical and intellectual overwork with headachesstudents during the exam period: Kalium phosphoricum 15 CH, 5 pellets morning and evening or Avena sativa 3DH and Alfalfa 3DH, 10 drops each morning and evening, for recovering fatigue.

When to consult if fatigue persists?

If after 3 weeks, we are still flat, we do not insist and we go to consult our general practitioner. Fatigue can also be the symptom of a more severe vitamin or mineral deficiency, an infection, a psychiatric problem or even be due to certain medications… After questioning our activities over the past few months and, if necessary, , a blood test, there is no doubt that the practitioner will put his finger on the reasons for this exhaustion and will know how to put an end to it.

Thanks to Sylvie Hampikian, pharmacologist specializing in alternative medicine, Florence Foucaut, dietician-nutritionist and Dr. Monique Quillard, homeopathic doctor.