Fatigue, anxiety, difficulty sleeping, poor concentration, and reduced work productivity are signs of physical weakness. If this condition persists for a long time, it will negatively affect your health.

Breakfast is the most important meal of the day so it is necessary to have a full breakfast.

Modern life with a lot of pressure, stress, and long-term fatigue gradually leads to physical weakness without one’s knowledge or being subjective to unusual signs of health.

What causes physical weakness?

Signs of physical weakness appear mainly due to the following reasons:

Due to overwork: The main cause of physical weakness in young people is overwork. Heavy labor, working many hours a day with little rest, and unreasonable living regimes will lead to body fatigue, lack of vitality, and weakness in the long term.

Due to pathology: People with blood pressure, iron deficiency, infections, immunodeficiency, viral infections, etc. are also susceptible to physical weakness.

People with depression

People with emotional disorders and psychological instability make daily activities unscientific, do not eat enough food, think too much, and are tired. This subject is at high risk of physical weakness due to psychology.

In addition, diets that are too poor, abstainers or picky eaters, people who eat poorly, etc. are all susceptible to physical weakness. Reality shows that many people have wrong habits that weaken their bodies.

Common mistakes cause the body to weaken

Skip breakfast

Breakfast is the most important meal of the day. Breakfast jump-starts your metabolism, which helps burn calories throughout the day. When waking up, the sugar level in the body is usually low. If we don’t eat breakfast, the body will not receive fuel so we will feel tired muscles and unfocused mind.

Many studies show that people who eat breakfast regularly have better memory and concentration, lower LDL cholesterol levels and a lower likelihood of diabetes, heart disease and being overweight.

Researchers have found that on average, people who eat breakfast are leaner than those who don’t. That could be because eating foods with protein and fiber in the morning helps reduce cravings for the rest of the day.

So don’t skip breakfast, a healthy breakfast is a complete and balanced meal that combines food groups. To achieve that, the best breakfast should combine foods containing carbohydrates that will provide immediate energy, protein that will provide energy later, healthy fats and fiber. Fiber keeps you feeling full after eating.

If you exercise too much and follow a strict diet, your body will always lack energy.

Avoid eating red meat

Red meat is rich in iron. Without this element, the body will not provide enough oxygen for cells to function, causing lethargy and fatigue, causing physical weakness.

Even when losing weight, you should not give up red meat completely but should still use red meat (like beef, pork, lamb…) once or twice a week.

Avoid sugar, limit foods that contain a lot of sugar

Sugar can cause many health problems if eaten in excess. Be careful about the amount of sugar in packaged and frozen foods. And if you’re eating too much sugar, take steps to cut back. But it should be noted that the body still needs a certain amount of sugar to function.

Therefore, you should not absolutely abstain from sugar. If you think that fruits also have a lot of sugar and avoid eating sweet fruits like eating an apple, that is a somewhat extreme way of thinking about abstaining from sugar.

Foods such as fruit or milk contain many essential nutrients and a low amount of sugar. Notably, the sugar in these foods is natural sugar, not artificial sugar. So there is no reason to avoid sugar, eat fruits and milk every day.

Avoid starch

Don’t be afraid that eating starch will cause obesity, cut it out completely. It is necessary to eat starch in moderation so that the body needs them to function well and does not feel sleepy all day. The key to a successful diet is providing enough starchy and fiber-rich food sources.

Exercising too much but fasting strictly

If you exercise too much and follow a strict diet, your body will always lack energy. Instead of being able to lose more weight, the body will fall into weakness.

What to do when you have physical weakness?

To avoid physical weakness, living requires science and proper nutrition. The key to a healthy diet is eating the right amount of calories for each person’s activity level. A balanced diet is about eating all groups of nutrients.

Do not avoid starch completely but need to eat foods containing starch with higher fiber such as potatoes, bread, rice, pasta and cereals. Choose more fiber or whole grains, such as whole-grain pasta, brown rice or potatoes with their skins. They contain more fiber than white or refined starchy carbohydrates and can help you feel full longer.

You need to eat lots of fruits and vegetables, you should eat at least 5 servings of fruits and vegetables every day. To make this easier, you can eat a banana slice with your breakfast cereal, or a piece of fresh fruit as a mid-morning snack.

You should eat lots of fish, including fatty fish because fish is a good source of protein and contains many vitamins and minerals. You should aim to eat fish at least twice a week, one of which is fatty fish. Fish is high in omega-3 fats, which can help prevent cardiovascular disease. Fatty fish include: salmon, herring, and mackerel.

In addition, you need to drink plenty of water to prevent dehydration, you should drink 6 to 8 glasses a day, avoid sugary drinks and carbonated drinks, because they have high calories that are harmful to teeth. Remember to drink more water in hot weather or during exercise.