{"id":8494,"date":"2025-10-20T16:21:34","date_gmt":"2025-10-20T16:21:34","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8494"},"modified":"2025-10-20T16:21:37","modified_gmt":"2025-10-20T16:21:37","slug":"top-14-home-remedies-to-beat-fatigue-and-tiredness","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/top-14-home-remedies-to-beat-fatigue-and-tiredness\/","title":{"rendered":"\u0925\u0915\u093e\u0928 \u0915\u093e \u092e\u0941\u0915\u093e\u092c\u0932\u093e: \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0918\u0930\u0947\u0932\u0942 \u0909\u092a\u091a\u093e\u0930"},"content":{"rendered":"<p>\u090f\u0915 \u0932\u0902\u092c\u0947 \u0926\u093f\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0925\u0915\u093e\u0928 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0932\u0917\u093e\u0924\u093e\u0930 \u0925\u0915\u093e\u0928 \u0906\u092a\u0915\u0940 \u092e\u093e\u0928\u0938\u093f\u0915 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u090a\u0930\u094d\u091c\u093e \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0916\u0924\u094d\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092a\u0941\u0928\u0930\u094d\u091c\u0940\u0935\u093f\u0924 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939\u093e\u0902 \u0938\u093e\u0915\u094d\u0937\u094d\u092f-\u0906\u0927\u093e\u0930\u093f\u0924 \u0918\u0930\u0947\u0932\u0942 \u0909\u092a\u091a\u093e\u0930 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0916\u093e\u0926\u094d\u092f \u0906\u0927\u093e\u0930\u093f\u0924 \u0909\u092a\u091a\u093e\u0930<\/h2> <p><strong>\u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u0924\u093f\u0925\u093f\u092f\u093e\u0902<\/strong> \u0916\u091c\u0942\u0930 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0936\u0930\u094d\u0915\u0930\u093e, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u0916\u0928\u093f\u091c\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 <em>Journal of Agricultural and Food Chemistry<\/em> \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0916\u091c\u0942\u0930 \u092e\u0947\u0902 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0925\u0915\u093e\u0928 \u0938\u0947 \u0928\u093f\u092a\u091f\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 5-7 \u0916\u091c\u0942\u0930\u094b\u0902 \u0915\u094b \u0930\u093e\u0924 \u092d\u0930 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092d\u093f\u0917\u094b \u0926\u0947\u0902, \u0938\u0941\u092c\u0939 \u0909\u0928\u094d\u0939\u0947\u0902 \u092c\u094d\u0932\u0947\u0902\u0921 \u0915\u0930\u0947\u0902 (\u092c\u0940\u091c \u0939\u091f\u093e \u0926\u0947\u0902), \u0914\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0926\u094b \u092c\u093e\u0930 \u092a\u093f\u090f\u0902\u0964 \u0906\u092a \u0924\u094d\u0935\u0930\u093f\u0924 \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925 \u0916\u091c\u0942\u0930 \u092d\u0940 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/10\/Natural-Remedies-1.jpg\" alt=\"\" style=\"width:523px;height:auto\"\/><\/figure> <p><strong>\u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u092e\u0938\u093e\u0932\u093e \u092e\u093f\u0936\u094d\u0930\u0923<\/strong> \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926\u093f\u0915 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u091a\u092f\u093e\u092a\u091a\u092f \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093e\u0930\u094d\u092e\u093f\u0902\u0917 \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092c\u0930\u093e\u092c\u0930 \u092d\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a, \u0905\u0926\u0930\u0915, \u091c\u0940\u0930\u093e \u0914\u0930 \u0907\u0932\u093e\u092f\u091a\u0940 \u092e\u093f\u0932\u093e\u090f\u0902\u0964 \u092a\u0947\u0938\u094d\u091f \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u0939\u0926 \u092e\u093f\u0932\u093e\u090f\u0902 \u0914\u0930 \u0930\u094b\u091c\u093e\u0928\u093e \u0906\u0927\u093e \u091a\u092e\u094d\u092e\u091a \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964 \u0907\u0928 \u092e\u0938\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0939\u0948 \u0915\u093f \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092e\u0947\u0902 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 <em>Phytotherapy Research<\/em>.<\/p> <p><strong>\u092e\u0938\u093e\u0932\u093e \u091a\u093e\u092f \u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/strong> \u0915\u093e\u0932\u0940 \u091a\u093e\u092f \u092e\u0947\u0902 \u090f\u0932-\u0925\u0940\u0928\u093e\u0907\u0928 \u0914\u0930 \u092e\u0927\u094d\u092f\u092e \u0915\u0948\u092b\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u092c\u093f\u0928\u093e \u0918\u092c\u0930\u093e\u090f \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0935\u0939\u0940 <em>American Journal of Clinical Nutrition<\/em> \u0928\u094b\u091f \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u091a\u093e\u092f \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932\u094d\u0938 \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0939\u0930\u094d\u092c\u0932 \u0938\u092e\u093e\u0927\u093e\u0928<\/h2> <p><strong>\u090f\u0932\u094b\u0935\u0947\u0930\u093e \u0914\u0930 \u0938\u0939\u091c\u0928 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947<\/strong> \u092e\u094b\u0930\u093f\u0902\u0917\u093e (\u0938\u0939\u091c\u0928) \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0906\u092f\u0930\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 <em>Asian Pacific Journal of Tropical Medicine<\/em> \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0926\u094b \u091a\u092e\u094d\u092e\u091a \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u0909\u092c\u093e\u0932\u0947\u0902, \u091b\u093e\u0928 \u0932\u0947\u0902 \u0914\u0930 \u092a\u0940 \u0932\u0947\u0902\u0964 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0930\u0942\u092a \u0938\u0947, \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0939\u0932\u094d\u0926\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0927\u093e \u091a\u092e\u094d\u092e\u091a \u090f\u0932\u094b\u0935\u0947\u0930\u093e \u091c\u0947\u0932 \u092e\u093f\u0932\u093e\u090f\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u091c\u094b \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/h2> <p><strong>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0947\u0902<\/strong> \u0935\u0939\u0940 <em>Mayo Clinic<\/em> \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0915\u0947\u0935\u0932 30 \u092e\u093f\u0928\u091f \u0924\u0947\u091c \u091a\u0932\u0928\u093e, \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u092f\u093e \u092c\u093e\u0917\u0935\u093e\u0928\u0940 \u0915\u0930\u0928\u093e \u0925\u0915\u093e\u0928 \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/10\/Active-Lifestyle-1024x682.jpg\" alt=\"\" class=\"wp-image-18870\" style=\"width:548px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Active-Lifestyle-1024x682.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Active-Lifestyle-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Active-Lifestyle-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Active-Lifestyle-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Active-Lifestyle.jpg 1075w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u0905\u092a\u0928\u0940 \u0928\u0940\u0902\u0926 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0947\u0902<\/strong> \u0935\u0939\u0940 <em>National Sleep Foundation<\/em> \u0930\u093e\u0924 \u092e\u0947\u0902 7-9 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u0941\u0930\u093e\u0928\u0940 \u0925\u0915\u093e\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0938\u0941\u0938\u0902\u0917\u0924 \u0928\u0940\u0902\u0926 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/p> <p><strong>\u092a\u093e\u0935\u0930 \u0928\u0948\u092a\u094d\u0938<\/strong> 10-20 \u092e\u093f\u0928\u091f \u0915\u0940 \u091d\u092a\u0915\u0940 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0914\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948, \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 <em>NASA studies<\/em>. \u0938\u0941\u0938\u094d\u0924\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 30 \u092e\u093f\u0928\u091f \u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0924\u0915 \u091d\u092a\u0915\u0940 \u0932\u0947\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0909\u092a\u091a\u093e\u0930<\/h2> <p><strong>\u0938\u094d\u0935\u0940\u092e\u093f\u0902\u0917<\/strong> \u092c\u093e\u0930\u0940-\u092c\u093e\u0930\u0940 \u0938\u0947 \u0917\u0930\u094d\u092e \u0914\u0930 \u0920\u0902\u0921\u0947 \u092a\u093e\u0928\u0940 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 <em>Evidence-Based Complementary and Alternative Medicine<\/em> \u0915\u0902\u091f\u094d\u0930\u093e\u0938\u094d\u091f \u092c\u093e\u0925 \u0926\u093f\u0916\u093e\u0924\u093e \u0939\u0948, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0925\u0915\u093e\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0930\u093f\u0915\u0935\u0930\u0940 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0938\u093f\u0930 \u0915\u0940 \u092e\u093e\u0932\u093f\u0936<\/strong> \u0938\u094d\u0915\u0948\u0932\u094d\u092a \u092e\u0938\u093e\u091c \u0938\u0947 \u092c\u094d\u0932\u0921 \u092b\u094d\u0932\u094b \u092c\u0922\u093c\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 <em>Complementary Therapies in Medicine<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u093f\u0930 \u0915\u0940 \u092e\u093e\u0932\u093f\u0936 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u0939\u093e\u092f\u0924\u093e<\/h2> <p><strong>\u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong> \u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0925\u0915\u093e\u0928 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u093e\u0930\u0923 \u0939\u0948\u0964 \u0935\u0939\u0940 <em>World Health Organization<\/em> \u092a\u093e\u0932\u0915, \u0926\u093e\u0932 \u0914\u0930 \u0932\u0940\u0928 \u092e\u0940\u091f \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0905\u0935\u0936\u094b\u0937\u0923 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 (\u0916\u091f\u094d\u091f\u0947 \u092b\u0932, \u0918\u0902\u091f\u0940 \u092e\u093f\u0930\u094d\u091a) \u0915\u0947 \u0938\u093e\u0925 \u091c\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods-1024x682.jpg\" alt=\"\" class=\"wp-image-18871\" style=\"width:519px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods-1024x682.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/Nutrition-and-Energy-Foods.jpg 1075w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u092c\u0940-\u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928<\/strong> \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090a\u0930\u094d\u091c\u093e \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0939\u0940 <em>Harvard School of Public Health<\/em> \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (\u091c\u0908, \u0917\u0947\u0939\u0942\u0902, \u091c\u094c) \u0914\u0930 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0906\u0935\u0936\u094d\u092f\u0915 \u0916\u0928\u093f\u091c<\/strong> \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u091c\u0938\u094d\u0924\u093e \u0938\u0947\u0932\u0941\u0932\u0930 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u0948\u092b\u0940\u0928 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0915\u0947\u0932\u0947, \u0928\u091f\u094d\u0938, \u092c\u0940\u091c \u0914\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u092e\u0928-\u0936\u0930\u0940\u0930 \u0905\u092d\u094d\u092f\u093e\u0938<\/h2> <p><strong>\u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917<\/strong> \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u092f\u094b\u0917 \u092e\u0941\u0926\u094d\u0930\u093e\u090f\u0901 \u0925\u0915\u093e\u0928 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u092e\u0941\u0915\u093e\u092c\u0932\u093e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li><strong>Trikonasana (Triangle Pose)<\/strong>: Improves circulation<\/li> <li><strong>Paschimottanasana (Seated Forward Bend)<\/strong>: Relieves stress<\/li> <li><strong>Uttanasana (Standing Forward Bend)<\/strong>: Calms the nervous system<\/li> <\/ul> <p>\u0935\u0939\u0940 <em>International Journal of Yoga<\/em> \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0939\u0901\u0938\u0940 \u092f\u094b\u0917<\/strong> \u0939\u0902\u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0901\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u090f\u0902\u0921\u094b\u0930\u094d\u092b\u093f\u0928 \u0930\u093f\u0932\u0940\u091c \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u091a\u093e\u092c\u0940 \u091f\u0947\u0915\u0905\u0935\u0947<\/h2> <p>\u0909\u091a\u093f\u0924 \u092a\u094b\u0937\u0923, \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0928\u0940\u0902\u0926 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u0947 \u0925\u0915\u093e\u0928 \u0915\u093e \u092e\u0941\u0915\u093e\u092c\u0932\u093e \u0915\u0930\u0947\u0902\u0964 \u092f\u0926\u093f \u0907\u0928 \u0909\u092a\u093e\u092f\u094b\u0902 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926 \u0925\u0915\u093e\u0928 \u0926\u094b \u0938\u092a\u094d\u0924\u093e\u0939 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0924\u0915 \u092c\u0928\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948, \u0924\u094b \u0905\u0902\u0924\u0930\u094d\u0928\u093f\u0939\u093f\u0924 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0947\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0938\u094d\u0930\u094b\u0924\u094b\u0902:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Journal of Agricultural and Food Chemistry<\/li> <li>Phytotherapy Research<\/li> <li>American Journal of Clinical Nutrition<\/li> <li>Asian Pacific Journal of Tropical Medicine<\/li> <li>Mayo Clinic Health Guidelines<\/li> <li>National Sleep Foundation<\/li> <li>NASA Fatigue Countermeasures Research<\/li> <li>Evidence-Based Complementary and Alternative Medicine<\/li> <li>World Health Organization Nutrition Guidelines<\/li> <li>Harvard School of Public Health<\/li> <li>International Journal of Yoga<\/li> <\/ul> 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