TIREDNESS AND MUSCLE FATIGUE

Tiredness and fatigue are concepts currently used to describe a generalised and permanent state of weakness and lack of energy. Although similar, these two words have different meanings. TIREDNESS is related to lifestyle and occurs in proportion to daily effort, both physical and mental.  FATIGUE is a symptom, the intensity of which is disproportionate to effort, with the resulting feeling of tiredness being much greater than expected. In either case, starting and maintaining activities become difficult and there is a powerful desire to rest.

 MUSCLE FATIGUE is accentuated physical tiredness, which is very common after taking intense exercise requiring more effort than the body is accustomed to. On occasions when the effort has been greater than normal, simple activities such as walking or picking up objects can cause a feeling of physical exhaustion. It is important to be aware of the main signs of tiredness and muscle fatigue, such as contractions, cramps, eyelid twitching and spasms, insomnia, anxiety and loss of appetite.

Tiredness and muscle fatigue can be caused by poor diet, stress, lack of sleep and a sedentary lifestyle. Intense physical exercise can also cause muscle complaints. ATHLETESwho exercise regularly lose more vitamins and minerals resulting in a reduction in resistance and adaptation to effort. To improve muscular function, it is important to increase the consumption of CALCIUM, POTASSIUM, MAGNESIUM and VITAMIN D, which are essential elements in an athlete's diet, and which allow correct muscular contraction and relaxation, help reduce cramping, relieve pain and prevent injuries.

 MAGNESIUM is a cofactor in several enzymes, in more than 300 metabolic reactions and plays an essential role in the formation of bones and teeth and in the normal functioning of the nervous system, muscles and mental health. This mineral is important for regulating sugar, calcium and potassium levels in the body, and in the synthesis of ATP, a molecule used as an energy source, particularly during physical activity. To improve the effectiveness of magnesium, you should take it with VITAMIN B6, as it improves its absorption and thus muscular performance and relaxation.

Several studies have demonstrated the positive contribution of VITAMIN D to muscle strength. There are several types of vitamin D, the two most important being vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, which is more effective than vitamin D2, is synthesised in the skin when it is exposed to a reasonable amount of sunlight. Exposure to the sun is only effective when it is high, which only happens during summer, so it is only at that time of year that it is possible to produce sufficient levels of vitamin D. This vitamin’s best-known role is in ensuring bone health through its balance between calcium and phosphorus. It is also very important for maintaining neuromuscular function. The discovery of vitamin D receptors in muscle tissue has shown its importance in normal muscle development and in optimising muscle strength and performance. Vitamin D deficiency is associated with muscle pain, weakness and reduced postural control, with a consequent increased risk of falls.

Today's poor diet due to the consumption of food that is nutritionally poor and the stress of daily life means vitamins and minerals are often not consumed in sufficient quantities. This is why vitamin supplements are recommended.

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