Category: tonic energising

Physical and mental fatigue are a quite common condition for anyone coping with a frenetic routine that is often lacking in a balanced diet and sufficient rest. In addition, some periods of the year can accentuate the feeling of fatigue: for example, low temperatures, high humidity, change of seasons and prolonged heat.

These are some of the common symptoms that indicate physical and mental fatigue: 

How to fight physical and mental fatigue

When one or more symptoms appear that indicate a considerable level of fatigue, it may be useful to take some precautions, for example paying particular attention to the diet, cutting down on caffeine, alcoholic beverages and fatty foods. Vice versa, some foods are rich in nutrients and vitamins that help to support the well-being of the nervous system. 

Some foods that should never be missing are obviously green-leaf vegetables, which are rich in fibre and vitamin C. Others are less well-known, but can probably be a pleasant alternative to a coffee break mid-morning or after lunch: we’re talking about dark chocolate. Dark chocolate (minimum 70%) has beneficial properties that help the cardiovascular system and contains antioxidants that reduce the effects of oxidative stress.

Here are some foods that should never be lacking in a diet that aims to support brain health:

On the other hand, for physical well-being, of course food acts as “fuel” supplying strength and energy to the body. The best thing is to stick to the food pyramid on which the Mediterranean diet is based, complying with the recommended frequency and quantity of different types of food. Simply remember that no foods are harmful, and no dishes have slimming or fattening properties. Everything depends on a healthy balance of nutrients including proteins, legumes, cereals, dairy products, carbohydrates, fats, fruit and vegetables. Fruit and vegetables in particular must be found in every meal, helping the body to absorb the right amount of vitamins and mineral salts and to feel full. 

Vitamins and nutrients that stimulate physical and mental energy

In addition to a correct diet, some vitamins and nutrients must always be assured to stimulate physical and mental energy. Specifically these are:

• Arginine, which plays an essential role in the correct functioning of the muscles, ensuring that energy is spent in a balanced manner.
• Carnitine plays a very important role in the production of both physical and mental energy, acting on the metabolism and improving brain functions.
• Coenzyme Q10 is essential for good physical efficiency as it contributes to coping with stress.
• Iron contributes to normal formation of haemoglobin and red blood cells, ensuring correct cell oxygenation.
• Magnesium contributes both to normal muscle activity and the functioning of the nervous system.
• Vitamin C contributes to the protection of the cells from oxidative stress and contributes to the normal functioning of the nervous system and immune system, also during and after intense physical activity.
• Group B vitamins give the body a good energy boost, reducing the sensation of fatigue.
• Vitamin E plays an important role in the production of energy as it supports muscle health and improves resistance to fatigue. 
• Selenium acts as an antioxidant and supports the immune defences, slowing ageing processes.

La gamma di integratori ApportAL® contiene una formulazione completa per sostenere il benessere fisico e mentale in ogni situazione, a partire dai periodi di stress più acuto fino alle sessioni sportive più intense.

The range of ApportAL® supplements contains a complete formulation for supporting physical and mental well-being in any situation, from acute periods of stress to intense sports and training sessions.

ApportAL® and ApportAL® Vital contain active ingredients that maintain an excellent level of physical and mental energy in the body, relieving that typical feeling of tiredness we have in stressful periods.

Image sources:
1. https://www.mdpi.com/2072-6643/11/6/1296

Maths, history, chemistry, literature or geography… Whatever the subject, sometimes the brain just doesn’t seem to want to concentrate, and the mind wanders in search of distractions. So here’s a short guide for improving concentration when studying, whenever exams and homework have to be tackled!

Factors that help to concentrate when studying

A lack of concentration is caused by various factors: for example, particularly overloaded periods can cause emotional stress, and the same can be said for the change of seasons, poor motivation and too many distractions in the space where we study. Let’s start with some basic advice on how to improve concentration when studying:

• Create the right setting: whether the bedroom, the lounge or a specific room, the important thing is that it is a quiet space with no distractions, with a comfortable chair that helps maintain the correct posture, a large table with no clutter and good lighting.
• Plan your study sessions: sitting at the desk and opening a book can be counter-productive. It is better to plan study sessions and concentrate on one subject at a time.
• Plan your breaks: the best thing is to have a 5-minute break every half an hour of study, but everyone should plan a schedule that suits them best. Breaks are in any case essential, otherwise we may not be able to memorise what we are studying.
• The blank sheet trick: keep a blank sheet of paper (or a notebook) to hand to note down everything that comes to mind while studying, in order to keep the concentration going.
• Sleep at least 8-10 hours a night: children and adolescents until the age of 18 should never sleep less than 8 hours a night. Sleep affects quality of life, concentration levels and performance in the chosen sporting activity.
• Avoid a sedentary lifestyle: do sport and spend time on your hobbies, as this helps to set targets and reach them, in addition to guaranteeing a better quality of life generally.
• Eat healthily: the quality and quantity of food also affects concentration. Avoid high-calorie, elaborate meals and always have an abundant, energy-packed breakfast with yoghurt and cereals, fruit or whole wheat bread and jam.

Vitamins and minerals that help concentration levels

As already explained, a healthy, balanced diet has positive effects on many aspects of life. Vitamins and minerals have positive effects on many aspects of our health, including concentration, memory and learning speed.

Let’s see which foods are recommended for children who have to study every day:

• Avocado: is an exotic fruit containing mono-unsaturated fats that improve cognitive efficiency.
• Broccoli: a vegetable that children don’t like much but it is worth investigating a few recipes in order to introduce broccoli into the diet because, packed with group B vitamins, it offers many benefits, including cognitive efficiency.
• Whole wheat cereals: in addition to being a key energy source for vital functions, whole wheat cereals help cognitive functions as they release glucose into the blood more slowly.
• Dark chocolate: although children usually prefer milk chocolate, it’s worth knowing that dark chocolate is rich in flavonoids, a micro-nutrient that helps memory function.
• Honey: eating preferably natural honey offers a range of benefits for human health. Various studies have shown that it can stimulate the memory and concentration, and also seems able to relieve anxiety and stress.
• Blueberries: rich in fibres, antioxidants and vitamin C, blueberries can be eaten regularly as they improve concentration and short-term memory.
• Walnuts: walnuts are rich in fatty acids, vitamins and minerals and, in particular, vitamin E, which helps fight the effects of free radicals.
• Extra-virgin olive oil: better used raw as a condiment, it has all-round beneficial effects, but of course without overdoing it. Extra-virgin olive oil is rich in polyphenols, which improve learning and memory and combat mental fatigue.
• Fish: eat fish regularly, particularly salmon, which stimulates the neurons and the memory, thanks to its abundance of Omega-3.
• Tomatoes: tomatoes are rich in lycopene, a nutrient that helps short- and medium-term memory. It also has anti-inflammatory effects, helping to fight the action of free radicals.
• Pumpkin seeds: better eaten unsalted, added to soups and salads, pumpkin seeds are a real help for the body, particularly for improving cognitive functions thanks to their abundance of zinc.
• Eggs: eggs should always be part of a healthy, balanced Mediterranean diet, and should be eaten by children and adolescents who study constantly, as they help to preserve cognitive functions and psychological well-being.
• Leaf vegetables: vegetables like lettuce, cabbage, chicory, radicchio, chard, spinach and rocket are good for the body generally, as well as for the health of the cognitive system as they are very rich in vitamins A, C, K and iron.

Supplements for improving memory and concentration

Studying takes a lot of time and energy: so it is not unusual to feel stress and mental fatigue even with a healthy diet and life style. In these cases, we can turn to nutritional supplements with formulations suitable also for children and adolescents.

ApportAL® Vital contains vitamins and minerals that help the whole body to recover form and vitality in every debilitating situation, including those involving the nervous system. With Royal jelly, it also helps to strengthen cognitive functions and concentration, at the same time enhancing the immune system.

Tiredness is not only a symptom of physical fatigue but can also affect the mind. In some periods, when commitments, tension and stress come hand in hand, we may receive some signals, such as difficulty in concentrating, drowsiness, memory loss.

Let’s see how to take care of the brain not only during periods of mental fatigue but also every day.

Which vitamins are useful for good brain health

Group B vitamins are precious allies for the mind: in fact, they help to recover energy from food and are fundamental for the health of the nervous system.

There are 8 Group B vitamins, and each one is essential for the production of neurotransmitters, increasing energy levels and helping us to cope with periods of high stress and anxiety better.

Not by chance, group B vitamins are often called “happiness vitamins” or “anti-stress vitamins”.

In particular, vitamins B6, B12 and B9 play a crucial role in good brain health. Studies conducted at Oxford University have demonstrated that these three vitamins work synergically to help prevent mental decline. dementia and improve brain functions.

Magnesium also has properties that contribute significantly to reducing tiredness and mental fatigue. But that’s not all: Magnesium contributes to the correct functioning of the nervous system, reducing the risk of disorders linked to the central nervous system and the onset of migraine.

Coenzyme Q10 is essential for brain health, as it charges the energy cells and helps protect them from free radicals, supporting a healthy immune system and helping to cope with stress.

Vitamin-rich foods for a healthy nervous system

As we have already seen group B vitamins, magnesium and coenzyme Q10 are fundamental for a healthy mind, fighting mental fatigue, helping the memory and preventing neurological diseases.

Group B vitamins can be found particularly in liver, egg yolk, brewer’s yeast and green-leaf vegetables, but as they are not accumulated in the body they must be introduced through food in a balanced, healthy diet.

Here are some of the foods that must be included in a diet to ensure the intake of these 3 essential vitamins for brain health:

Vitamin B9: the foods rich in vitamin B9 are:

• Green-leaf vegetables, including lettuce, broccoli, spinach and asparagus
• Liver
• Milk
• Oranges
• Kiwi
• Lemons

Vitamin B6: the foods rich in vitamin B6 are:

• Avocado
• Beef, chicken and pork
• Fish, particularly tuna, salmon and shellfish
• Liver
• Whole wheat cereals, including oat flour, wheat flour and whole grain rice
• Eggs
• Milk
• Cheese
• Potatoes
• Cauliflower
• Green beans
• Chick peas
• Lentils
• Soya beans
• Almonds

Vitamin B12: the foods rich in vitamin B12 are:

• Meat
• Liver
• Mackerel
• Salmon
• Eggs
• Mussels
• Fresh cheese
• Yoghurt
  

Magnesium: the foods rich in magnesium are:

• Bran
• Dark chocolate
• Nuts, including almonds, cashews, peanuts, hazelnuts and pistachios
• Legumes
• Sweetcorn
• Whole grain rice
• Artichokes
• Parmigiano-Reggiano
• Chicken and turkey
• Courgettes
• Cauliflower and broccoli
• Bananas
• Peppers, carrots and tomatoes
• Plums and oranges
• Apples and pears

Coenzyme Q10: the foods rich in coenzyme Q10 are:

• Oily fish, including tuna, sardines, mackerel and salmon
• Liver
• Whole wheat cereals
• Soy
• Spinach
• Wheat germ
• Nuts
• Vegetable oils

Healthy habits for brain health

In addition to a healthy, balanced diet rich in vitamins, a series of habits and behaviour can help to relieve mental fatigue and maintain brain health.

• Improve sleep quality, sleeping at least 7 hours a night
• Regular physical exercise
• Limit caffeine and drink plenty of water
• Limit alcoholic beverages
• Avoid nicotine
• Set realistic targets at work to avoid the risk of “burnout”
• Make time for relaxing
• Consider therapy if mental fatigue does not depend only on bad habits

Supplements for memory and good brain health

ApportAL® and ApportAL® Vital contain useful active substances for the memory and for relieving the typical feeling of tiredness we have in particularly stressful periods.

This is due to the complete formulation, a single sachet contains not only group B vitamins but also magnesium, coenzyme Q10 and other nutrients that provide energy, including iron and iodine.

Both physical and mental tiredness and fatigue are an alarm bell, calling on the body to stop and recover energy.

The best thing to do would be to allow the body and mind to rest, without excessive stress and commitments.

Unfortunately, this is not always possible in the short term: so we would like to offer some useful advice for fighting physical and mental fatigue, or indeed, even better, on how to prevent it.

Physical and mental fatigue: what are the symptoms

Physical and mental fatigue, also known as asthenia, is a feeling of excessive tiredness and a lack of energy, accompanied by drowsiness and muscle weakness. It can occur both as short-term episodes and on a constant basis, all day long. In both cases, all normal everyday activities require much greater physical and cognitive effort than usual.

When the body and mind are suffering from excessive fatigue, various physical and behavioural symptoms may appear. For example:

• Migraine
• Speeding up of the heartbeat
• Dizziness
• Muscle pain
• Poor lucidity
• Memory and reasoning problems
• Tiredness even in the morning
• Irritability
• Anxiety
• Emotional sensitivity
• Lack of appetite or, on the contrary, nervous eating
• Nausea
• Stomach cramps
• Insomnia

What are the causes of physical and mental fatigue

Stress accumulated during intense working periods, an unhealthy lifestyle, post-flu convalescence: are just some of the causes of physical and mental fatigue.

Although there is no actual rule, nor any age group that is particularly at risk, there are certainly a number of factors that together may lead to the symptoms described above. A few examples:

• Insufficient sleep: it is well known that not enough sleep slows down both physical and cognitive functions.
• Putting off commitments: it may seem absurd, but whenever an unpleasant commitment is postponed, it increases anxiety, which affects physical and mental health.
• A sedentary lifestyle: sport helps to maintain an active, healthy lifestyle, aiding concentration and keeping the mood high.
• Accumulated untidiness: this may also seem absurd, but in fact untidiness triggers the production of cortisol, increasing stress levels and tiring the brain.
• An unbalanced diet: a poor intake of mineral salts and vitamins can negatively affect the energy available to the mind and body.

Remedies for fighting physical and mental fatigue

Though easier said than done, the first recommendation is to avoid an overload of commitments, managing your routine with as much calm and lucidity as you can muster.

Secondly, a few precautions can be taken to improve the general quality of life. For example, spending time doing sports or physical activity outdoors helps to improve physical and mental well-being. The same goes for hobbies enjoyed in your free time, as they help to distract the mind from stress, and can also soothe tensions.

Finally, an evergreen piece of advice is to limit the consumption of alcohol and junk food, smoke less and adopt a balanced diet. Eating healthily, including all types of essential nutrients and respecting the seasonality of fruit and vegetables is a basic assumption for fighting physical and mental fatigue. Furthermore, never forget to drink more water and limit sugared fizzy drinks as much as possible.

In more intensive periods of tiredness, however, a balanced diet and a healthy lifestyle may not be enough to fill the gap of vitamins needed to provide energy to the whole body. In these cases, nutritional supplements formulated with tonic energising functions can be taken.

The ApportAL® range contains 19 nutrients to support physical and cognitive functions, including in particular:

• Magnesium: magnesium is an excellent remedy against fatigue, and is also involved in a number of fundamental processes such as muscular contractions, heart beat, coagulation and blood pressure.
• Vitamin B: vitamins of group B play a key role in guaranteeing the energy the body needs to perform its everyday functions, and also prevent neurological diseases.
• Taurine and Ginseng (only in ApportAL®): taurine helps to reduce tiredness and make more energy available, while Ginseng helps the neurological system to improve concentration levels.
• Royal Jelly (only in ApportAL® Vital): Royal jelly is a natural nutrient offering many benefits for the body, including an energising function during periods of physical and mental fatigue.

How many times, even just to use a cliché, are the parents of lively children advised to “tire them out” through sports. But is it really useful to manage a child’s energy through physical activity?

The answer is yes: sport plays a fundamental role in children’s growth. Not by chance, doctors and paediatricians underline to families the importance of proposing additional physical activities for children to those done at school. Practising a sport helps to channel energy in a positive, constructive manner. Furthermore, the World Health Organisation recommends that both children and adolescents, between 5 and 17, practise at least 60 minutes of moderate to intense aerobic activity every day.

Whether team or individual sports, they offer benefits for both physical, muscle and bone development and psychological well-being. From an early age, sport is a valid support for personal growth, helping children to manage anxiety and frustration, develop a more cooperative attitude, independence and awareness.

Which vitamins are important for children who practise sports

Children who practise sports need more nutritional and energy intake to compensate the energy they burn, guaranteeing an appropriate support to growth and development.

A correct diet must therefore consider all these factors, balancing proteins, fats and carbohydrates. In addition, some vitamins and minerals must be included in their diet:

• Carnitine: supports rapid muscle recovery and reduces the risk of muscle pain.
• Arginine: supports the flow of oxygen to the muscles, with properties that are able to stimulate blood circulation and the production of nitric oxide, helping to reduce fatigue.
• Vitamin A: fundamental for bone development, for the skin, the eyes, and also protects from free radicals.
• Group B vitamins: are important for fighting oxidative stress and guaranteeing a healthy cardiovascular system.
• Vitamin C: it is very important for sporting activities, as it stimulates the production of antioxidants, and also supports health cartilage, bones and blood vessels.
• Vitamin E: vitamin E also fights free radicals and supports cell renewal.
• Vitamin D: vitamin D deficiency in children who practise sports can cause a significant reduction in muscle strength, joint pain, and increased incidence of traumas, bone fractures and respiratory infections.

The nutritional supplement for children who practise sport

Children’s energy needs are greater than that of adults: in fact, without an adequate energy intake, the probability of weakness and general physical and intellectual laziness among children increases. Calorie intake through macro-nutrients (carbohydrates, proteins and fats) is only one of the aspects to consider, the diet must be varied and balanced, so that children take in all the substances they require in their food, especially when they practise sports.

When the intake from the diet is not sufficient to cover all needs, ApportAL® VitAL is the nutritional supplement for children and adolescents, formulated also to cover their energy needs during intensive sporting activities.

The completeness of the nutrients, the excellent palatability and extraordinary tolerability make it the ideal supplement to support physical and mental development both during training and any sports contests.

Intensive study periods can be really heavy going at any time of a student’s education, from high school to university and other specialisation courses during adult life. Study tiredness is manifested through excessive effort in concentrating, difficulty in remembering notions and processing the contents we read.

Tiredness and mental fatigue are a direct consequence of the stress caused by having to memorise lots of information, often in addition to the frustration of reading and re-reading for hours without ever really taking in all the information. Without considering that even anxiety and agitation correlated to school performance and an excessive schedule of commitments can drastically deplete energy levels.

There are several simple practical precautions we can take to prevent mental fatigue and optimise concentration when studying, and help to improve memory levels. Here are some examples.

• The first advice is to always try to have a few minutes’ break every hour.
• Secondly, set a target of a few pages at a time, without overlapping different subjects
• Thirdly: highlight only the most important sentences in the book, in order to create a visual summary.
• Split the day studying with an hour or two of sport, better if outdoors. A little exercise helps to recharge the mental and physical batteries!
• Try not to study until late at night, as the mind will be tired out by a full day of work, and our sight will suffer the consequences too.
• Try to sleep at least 7-8 hours a night.
• Maintain a regular routine and lifestyle.
• Follow a healthy diet: complete, balanced meals provide our brain with all the nutrients it needs to work efficiently. Avoiding large amounts of alcohol and heavy meals that are hard to digest is also a great help!

Vitamins for improving memory and concentration

Like all aspects of human health and well-being, also for recovering alertness, memory and concentration, the first suggestion is to follow a diet rich in vitamins and mineral salts, some of which have proven benefits on the nervous system (including magnesium, iron, zinc, group B vitamins).

Furthermore, some foods help to stimulate cognitive capacities; these are:

• Foods rich in Omega 3: blue fish, nuts, linseed oil, avocado and green leaf vegetables .
• Tomatoes: tomatoes are powerful antioxidants that help to protect the brain from damage caused by free radicals.
• Eggs: rich in group B vitamins, particularly B6, B12 and folic acid.

Supplements for combating study fatigue

To fight fatigue and improve concentration, a correct intake of vitamins and minerals is of fundamental importance. Correct cognitive function also depends on the balance of all nutrients involved in maintaining the well-being of the nervous system.

ApportAL® products are ideal nutritional supplements for offering strength and vitality for cognitive functions, at the same time improving the immune system which is overstretched by study fatigue.

ApportAL® and ApportAL® VitAL contain some active substances formulated to increase the physical and mental energy available, relieving the tiredness that hinders serene study and concentration.

Constant fatigue, shortness of breath, energy used up quickly, states of confusion: these are just some of the symptoms suffered by many patients who have got over Covid-19 but who are having trouble recovering ideal levels of physical and mental well-being. These symptoms persist even after we are no longer positive to the virus, and are known as the “Long Covid effect”, a condition that can affect patients of every age and sex.

The aim of anyone suffering from post-Covid chronic fatigue is obviously to return to correct levels of vitality, recovering the strength needed to perform normal everyday actions without feeling tired and worn out after any minimum effort. Of course, complete recovery is almost never immediate, and this implies a good dose of patience, as well as close attention to small details that can make the difference. For example:

• Avoid alcohol and foods that slow down the digestion
• Consider physiotherapy to recover full body function
• Keep physically active, proceeding gradually with small targets
• Having a daily routine helps to assure a renewed sense of stability and humour
• Mental health is important: it is normal to lose heart when little progress is being made. So it is a good idea to talk to the family and your GP, to avoid isolation.
• Sleep a suitable number of hours

Do not work too hard to get better quickly, as we have to allow the body to follow its own recovery times. Avoid intensive physical activity and training, preferring for example longer and longer walks, and taking a break to catch your breath. As always, on top of this, ensure a balanced diet to top up liquids, vitamins and mineral salts. So plenty of fruit and vegetables, including smoothies, extracts and juices.

Post-Covid: the correct diet for recovering energy

Recovering energy after Covid19 convalescence necessarily requires a diet rich in nutrients, vitamins and minerals. The Mediterranean diet is always the best choice for guaranteeing the right calorie and energy intake.

It is advisable to prefer light, easily digestible meals, alternating lean meat, fish, pasta, potatoes, pulses, eggs and dairy foods. The essential nutrients include proteins and amino acids, which help to recover muscle tone and physical strength.

Supplements for combating post-Covid chronic fatigue

ApportAL® contains functional active ingredients for recovery physical and mental energy and for relieving the typical sensation of tiredness during post-Covid convalescence.

In fact, a survey was recently conducted on around 200 patients suffering from post-Covid symptoms, who were advised to take the food supplement ApportAL®, containing vitamins and minerals that help to reduce fatigue, as well as amino acids and phytoextracts for 28 consecutive days.

The results obtained show a significant improvement in coping with chronic fatigue.

This is thanks to the complete formulation, and particularly the presence of:

• Group B vitamins, which provide the body with a good dose of energy, without which it would be a constant effort to perform normal everyday activities.
• Iron, fundamental for ensuring the correct oxygenation of the body. One detail that should not be neglected when dealing with Covid-19 are the repercussions on the respiratory system.
• Coenzyme Q10, essential for recharging the cells with energy and restoring physical efficiency.
• Magnesium, which aid correct muscle activity, also supporting the functioning of the nervous system.