You've increased your exercise, gotten enough sleep, and eaten a balanced diet, but fatigue still shows up as usual. At this point, you need to consider whether the nutrients in your body have been stolen by thieves. Some of your good or bad habits, your computer, the medicine you take, the coffee you drink... all of them can play the role of a nutrient thief. Cigarettes and Vitamin C
Tar and other harmful components in smoke can deplete large amounts of Vitamin C. According to statistics, each cigarette smoked consumes about 25 milligrams of stored Vitamin C in the body; for passive smokers, the loss of Vitamin C is even greater. Researchers at the University of California, USA, found that passive smoking causes oxidative damage to the human body, but this damage can be counteracted by the antioxidants in Vitamin C. This provides a way for non-smokers who have to stay in smoky environments to protect themselves.
Nutrition experts: People who smoke can eat more Vitamin C-rich foods like tomatoes. If you are a passive smoker who is often in a smoky environment, it is best to take a 50-milligram Vitamin C supplement daily for self-protection, but do not take it with hot water, as Vitamin C can easily reduce and become ineffective when heated. Coffee and Calcium
Caffeine can dissolve calcium from bones and can affect a decrease in bone density. According to measurements, after drinking more than 2 cups of coffee per day, each additional cup will cause a loss of 8 milligrams of bone calcium, increasing the risk of osteoporosis.
Nutrition experts: It is recommended that coffee lovers eat more calcium-rich foods like beans. A simple method is to use fresh milk instead of coffee creamer each time you drink coffee, which can reduce some calcium loss. Researchers at Harvard University in the USA pointed out that women who drink coffee in moderation and drink a glass of milk daily can get enough calcium to compensate for the loss from two cups of coffee. In addition, calcium supplements can be taken appropriately. Birth Control Pills and Vitamin B6
Vitamin B6 is a substance necessary for the metabolism of tryptophan, fats, and sugars in the human body, and it is also needed for the metabolism of estrogen and corticosteroids in women. The estrogen in birth control pills increases the metabolism of tryptophan in the liver, and Vitamin B6 is a coenzyme component in tryptophan metabolism. Therefore, women who take oral contraceptives often experience symptoms of depression, pessimism, and irritability caused by Vitamin B6 deficiency.
Nutrition experts: It is recommended that women taking birth control pills regularly consume oats for breakfast, as Vitamin B6 is most abundant in the outer layer of grains. This method is also simple and easy to implement. Antibiotics and Normal Flora
If you are taking antibiotics, while killing pathogenic bacteria, antibiotics will also kill some of the beneficial bacteria in your body, especially the normal flora of the digestive and urinary systems, causing an imbalance of bacteria in the gastrointestinal tract. Therefore, it is recommended that you drink 1 cup of yogurt daily during the course of taking antibiotics. Because the bifidobacteria in yogurt are non-pathogenic bacteria originally present in the human gastrointestinal tract, they can not only reduce the side effects of antibiotics but also promote food digestion.