Key Points from Lecture on Fatigue and Lifestyle Adjustments

Overview

• Discussed fatigue issues in Mongolia, both temporary and chronic
• Importance of lifestyle adjustments to manage fatigue

Fatigue in Mongolia

• Nationwide increase in fatigue reported in 2022
• Fatigue becoming a chronic issue, especially since 2013

Causes of Fatigue

• Prolonged work hours
• Excessive screen time
• Intense physical activities
• Harmful oxidants accumulate in the body causing the brain to signal fatigue

Balancing Fatigue with Dopamine

• Brain produces counteractive substances to balance fatigue
• Role of dopamine in combating fatigue

Psychological and Environmental Factors

• Emotional stress, social issues, and working environment can contribute to fatigue
• Simple lifestyle changes can significantly reduce fatigue

Recommendations for Combatting Fatigue

Morning Routine

• Open curtains for natural light
• Rinse mouth and drink water
• Expose oneself to natural light daily

Evening Routine

• Avoid eating 3 hours before bedtime
• Take a 39-40 degree Celsius bath 90 minutes before sleep
• Do not watch TV or use smartphones 30 minutes before sleep

Additional Tips

• Engage in meditation to relax the brain and reduce stress
• Morning sunlight exposure helps reset the body's internal clock
• Use calming techniques before sleep

Specific Product Recommendations

• A German product mentioned that helped alleviate the speaker's chronic sleep issues
• Product is recommended for those with persistent sleep issues

Diet and Nutrition

• Consume fiber-rich foods
• Avoid high carbohydrate foods in the evening
• Avoid very hot foods (e.g., hot soup) that might agitate the digestive and nervous system

Exercise and Physical Activity

• Morning exercises and walks are highly beneficial
• Stretching in the morning enhances the effectiveness
• Consistent exercise can improve serotonin levels and stabilize mood

Final Thoughts

• Consistent routine in diet, exercise, and mental relaxation is key to managing fatigue
• Encouraged attendees to embrace a balanced lifestyle to enhance overall well-being