Find out what's wrong with your body
It is normal for a person to be tired after a busy day at work or an intense workout. It’s not normal when fatigue doesn’t go away even on weekends and you’re so tired that you can’t rest. But this also happens. Before you start doing anything, make sure that it is real fatigue and not a symptom of larger troubles.
Fatigue is a symptom of some diseases.
Diabetes, depression, thyroid problems, anxiety, anemia and even snoring are diseases that signal fatigue. Why am I tired all the time?. It takes no more than a week to get checked by an endocrinologist and do a couple of blood tests, but you will find out what is the reason for your poor health: a disease or lifestyle.
How to make a diagnosis
A diagnosis of CFS can be made if the following criteria are met. The presence of 2 major signs is required. This is constant fatigue with decreased activity during the day, lasting more than 6 months. However, it does not go away even after proper rest, and can intensify.
The second main criterion is the absence of somatic and mental illnesses. For this purpose, the patient is referred for examinations and consultations with specialized specialists: a cardiologist, gastroenterologist, neurologist, etc. The impact of the psychotraumatic factor is taken into account.
Having these 2 points is not enough. The presence of 6–8 other (minor) symptoms of the disease is also necessary.
With proper and timely treatment, complete recovery occurs. But there is a possibility of relapse under favorable conditions, for example, when exposed to stress factors or after an illness. In rare cases, the syndrome leads to serious consequences.
Learn to sleep correctly
It’s trite, but a constantly tired person most likely sleeps poorly: he suffers from insomnia, shallow sleep or lack of time to rest. If you think that you have no time to sleep, remember: you need to sleep not 8 hours, but correctly.
Here's what it means10 tips to beat insomnia..
- Go to bed at the same time every day.
- Sleep in the dark.
- Sleep in silence.
- Sleep in a cool bedroom with an open window (at an air temperature of 16–18 °C).
- Sleep on a flat mattress and under a warm blanket.
There are many more ways to improve sleep, but in practice few people even follow the rule of a cool bedroom. So try to start with this.
Find fuel
Energy is obtained by burning fuel, our fuel is food. If you fill a car with a gasoline engine with diesel fuel, then, of course, it will go, but not far. It’s the same with our body: if we feed it just anything, we won’t be able to get enough energy. We have written about how to eat healthy many times, but fatigue is a trap. To stick to a nutrition plan, regularly buy the right foods, cook them, and not break down, you need a schedule and strength. But they are not there.
Get started with three simple steps:
- Reduce your coffee intakeSelf-help tips to fight fatigue., paradoxical as it may sound. Coffee and other tonic drinks provide energy on loan. You will spend more than you can afford, and you will have to pay with a lack of strength.
- Instead of sweets and fast food, snack on nuts and cottage cheese. Protein foods help cope with lack of strength better than candy and coffee.
- Take snacks based on flax seeds - they are rich in antioxidants. However, more details are needed about them.
Anemia
Anemia (anemia) is a condition characterized by a deficiency of red blood cells and a decrease in hemoglobin in the blood. Hemoglobin is an iron-rich protein that gives blood its red color. It helps cells transport oxygen from the lungs to the rest of the body.
The body of a person suffering from anemia simply does not receive enough oxygen, which is why one feels general weakness, fatigue, sudden changes in mood and “fog” in the head.
Common symptoms of anemia
Here are some of the most common symptoms of anemia that adults typically experience:
- fatigue, lethargy, lack of energy;
- pale skin;
- fast or irregular heartbeat;
- shortness of breath, breathing problems;
- chest pain;
- dizziness or loss of stability;
- decreased concentration;
- decreased body temperature;
- headache.
Treatment of anemia
First of all, the cause of regular fatigue should be clarified with your doctor. People tend to self-medicate, which is absolutely not worth doing.
Treatment of anemia can be either therapeutic or surgical. Therefore, you should not delay your visit to the doctor and turn a blind eye to general malaise.
Use antioxidant supplements
One of the reasons we feel tired all the time is due to free radicals. These are unstable molecules, they are usually formed as a result of vital activity, especially after exercise. The body can cope with so many free radicals, but we can get an additional portion from the environment: cigarette smoke, exhaust fumes, ultraviolet radiation. When there are too many free radicals, the body falls into oxidative stress, the consequences of which are disruptions in energy production, cell destruction, the development of diseases and accelerated aging.
Antioxidants are molecules that counteract oxidative stress, neutralize free radicals, protect our cells and restore energy production.
For chronic fatigue, use nutritional supplements Chronic Fatigue Syndrome Treatment, which contain antioxidants. Such as the antioxidant complex "Sinergin" - a dietary supplement (not a medicine).
Synergin contains six antioxidants in high dosages: coenzyme Q10, lycopene, rutin, vitamins C and E, beta-carotene. All these substances are found in common foods: meat, vegetables, berries. Another thing is that the amount of antioxidants in food is small, we simply cannot eat enough food to get the required amount of antioxidants. This is what Synergin is fighting against: two capsules contain enough antioxidants to provide the body without exceeding the permissible level of consumption.
While the antioxidants inside us fight free radicals, we feel how fatigue recedes, strength and a desire to do more for ourselves appear.
Why does the disorder occur?
The disease received its official name in 1984. Then in Nevada, having experienced an epidemic, more than two hundred people showed its symptoms. Although cases of CFS were known earlier, back in 1934.
It is believed that chronic fatigue syndrome is a disease of large cities, where there is a frantic pace of life, as well as those people whose daily activities are particularly responsible. It most often affects women aged 25–50 years.
The pathogenesis of the disorder is associated with disruption of the functioning of the centers of the autonomic nervous system, or more precisely, with the inhibitory effect of certain zones on them. But the reason for this failure has not yet been established.
Possible causes of the syndrome are divided into physiological and psychological.
Among the physiological theories, the most promising is viral infection. Viruses, one way or another, capable of triggering CFS:
- Epstein–Barr virus;
- Coxsackie;
- herpes type 6;
- flu;
- cytomegalovirus;
- enterovirus;
- retrovirus;
- hepatitis C virus.
Another etiological factor, according to scientists, is an inadequate immune response.
It can be caused by infections, chronic diseases and other reasons. In this case, there is an increase in the number of some cells (in particular, cytokines) and a decrease in the level of others. Overall, this leads to immune overactivity. Excessive physical activity over a long period of time can also cause chronic fatigue syndrome. This is due to the accumulation of lactic acid in the muscles and the inability to perform active movements.
Other suspected physiological causes of CFS are known:
- disturbance of intestinal microflora;
- decreased L-carnitine levels;
- poor nutrition, causing vitamin deficiency, mineral deficiency;
- intoxication.
Among the psychological risk factors are those that deplete the nervous system. First of all, these are chronic stresses that act systematically, monotonously, but significantly undermine the psycho-emotional state of a person.
This group also includes lack of sleep, improper daily routine, mental overstrain, and a sedentary lifestyle.
The girl worked at a fast and intense pace for several years. Constant flights, nervous and physical stress led to the fact that one day, after suffering from a cold, she suddenly felt very unwell.
The disease had long ago receded, but the girl’s strength never came. Gradually the fatigue increased. It got to the point that she could only wash herself while sitting. Physical activity did not bring the desired result. One day, after doing her morning exercises and getting to the subway, she cried from exhaustion. Pain appeared in the eyes, attention decreased significantly, arms and legs felt excessively heavy. My head and my whole body ached.
Problems with sleep, depression, giving up usual hobbies - this is an incomplete list of the torments that the girl had to face. As a result, the diagnosis of chronic fatigue syndrome became the basis for her condition.
Take breaks from work
When there are so many things to do that it is impossible to sort them out, stop! Understand that Bolivar will not endure so much, decide which tasks must be done without fail, and what can wait. On the list of the most important tasks of the day, the first item should be “Rest.”
Do those things that absolutely need to be done, and if after that you have no strength left, rest. The most important things will be completed, and you will be able to switch gears and gather energy without feeling remorse.
Plan your day in the evening, but adjust your plans in the morning. We wake up with different amounts of energy, and if you feel like you’re falling down after barely brushing your teeth, then it’s better to reschedule your plans: leave the most important things in order to devote more time to rest.
Symptoms of fatigue in adults
The main complaint is, of course, constant fatigue, feeling tired in the morning, lethargy, and weakness. But there may be other complaints. There are a number of symptoms that may indicate that your fatigue may be caused by an underlying problem:
- you wake up exhausted and unrested, even after a good night's sleep;
- constant lack of motivation to start the day;
- inability to do things you enjoy;
- sudden attacks of exhaustion that go away and then return;
- shortness of breath, strange pain, muscle weakness and any other complaints.
To the point
Drowsiness: when the desire to sleep becomes alarming
Overall, fatigue and tiredness can affect you in different ways. The person may have less strength, energy and desire to exercise regularly, become angry easily, or begin to isolate themselves from friends and society. There may be problems with concentration, attention and memory.
Learn to move
Movement and physical activity are the last things you want to do when you're tired. What kind of gym can we talk about if there is no strength for anything at all? But we are created to be on the moveRev Up Your Energy.. When we move little, all processes in the body are automatically suspended: the body slowly processes food, slowly gets into work and slowly adjusts to rest. It turns out to be a vicious circle: we get tired and therefore move little, but as a result, the body reserves less energy for movement and reduces its production.
There is a way out: when tiredness haunts you, you need to start with walks.
And nothing else. Put on something very comfortable, go outside, not somewhere, but just like that, without a purpose. You can’t: sit, wander around the shops, go to the nearest kiosk for fast food. You can: walk.
How to warm up when you need to go outside but don’t want to? Start breathing. Take a deep breath and exhale sharply until you feel you are ready to stretch your neck and do at least 10 squats.
How can CFS be cured?
The quality of treatment for the syndrome is influenced by the patient’s awareness that his condition is a consequence of a real disease, and not just overwork, and it requires adequate therapy.
First of all, it is necessary
to relieve the human nervous system and reduce psycho-emotional stress .
Eliminate activities that cause a lot of stress and try not to overload your day with too many things to do. In some cases, when it is difficult for the patient to understand the state of affairs, psychotherapy comes to the rescue. It is aimed at developing in the patient an adequate perception of reality and assessment of his situation, helps him understand how to correctly and rationally distribute the load during the day in order to avoid overwork, teaches stress tolerance and methods of proper rest.
Auto-training and relaxation help you relax and redirect your attention. They also instill in the patient behavioral programs designed to harmonize his internal state, relieve tension, and tune into a positive mood.
Medications can also be used to treat CFS :
- antidepressants and tranquilizers;
- antiallergic drugs;
- enterosorbents;
- mineral complexes. Particular attention is paid to magnesium preparations. It is believed that it regulates energy metabolism in the body. It is its deficiency that causes loss of strength and rapid fatigue;
- L-carnitine preparations;
- vitamins, especially group B.
Among the physical procedures , massage, physical therapy, water procedures, including contrast showers, are very useful.
Special training programs are now gradually spreading , for example, Lightning Process, The Gupta Program. According to the developers of these programs, chronic fatigue syndrome appears against the background of brain dysfunction. If you return him to normal activity, this will help get rid of a number of problems.
The trainings are based on the neuroplasticity of the brain, that is, its ability to restructure itself. The brain seems to reboot and begins to work according to new rules.
Changes occur when a person begins to work on himself. An individual set of exercises is selected for him, adapted to his level of development. As work progresses, they become more complex. Exercises must be done systematically.
This program of techniques makes the brain work more productively, strengthens it and improves it. It makes it more adaptive, allowing it to adapt faster and better to changing environmental conditions, and also improves mental activity and memory.
At the moment, there are a sufficient number of such systems. Each of them works according to its own scheme, and has in its arsenal a variety of techniques and collections of exercises and auto-trainings. They help fight not only CFS, but also other mental disorders such as depression, anxiety, phobias, etc.
One woman suffered from CFS for 20 years and did not leave the house. But three days of training in one of these programs changed her enough that she was able to run a marathon.
Many of the authors of such programs themselves once suffered from various disorders. But they were able to get rid of them by retraining their brain and are now in a hurry to share their experience for the benefit of others.
Get a massage
At home after a hard day, try massage Chronic Fatigue Syndrome - Other Treatment. stop, hands, stretch your neck and face. Of course, it’s great if someone gives you a massage, but if there is no one willing, buy a gymnastic roller or take a tennis ball to stretch the most tense areas of the body: neck, back, feet.
If you are so tired that you suffer from insomnia, cannot concentrate on work and lose your appetite, sign up for a course of therapeutic or relaxing massage. It becomes easier under the hands of professionals.
Feeling weak after eating
Food is a source of energy and it is logical that after eating we should feel full of energy and strength. However, weakness after eating is not uncommon. Why is this happening?
Most often, weakness after lunch is manifested by the desire to take a nap for about 20 minutes. Do you agree that this feeling is familiar to many?
Causes of afternoon fatigue
- heavy food and overeating,
- increased blood glucose,
- gastrointestinal diseases,
- diabetes,
- pregnancy,
- wrong diet
- unhealthy food,
- violation of the daily routine.
Some experts believe that sleepiness after eating is nothing more than a natural manifestation that depends on our circadian rhythms. However, there is no scientific confirmation of this fact.
Learn to switch from work to rest
You need to leave your work at work, don’t take it home even in your thoughts. At home, don’t check work email, don’t write to colleagues about unfinished business or questions that can wait until tomorrow (in fact, most questions are just like that), don’t go into the corporate chat if you have one. If an extremely important event is planned at work tomorrow, then worrying about it is appropriate, but such events happen no more than two or three times a year. And the rest of the time - no “overtime” thoughts. Switching things up will also help you relax.
The best way to take your mind off work is to communicate with loved ones. Talk to your family, play with your pets, call your friends, or text someone you haven't seen in years and ask how they're doing. The energy of loved ones will help you feel better.
What are the dangers of ignoring CFS?
The problem with the disease is that many domestic doctors do not recognize its official existence. Accordingly, such a diagnosis is not made in all cases that require it. At the same time, the malaise of such people is attributed to the presence of chronic diseases and they are sent to all possible doctors.
In other cases, they consider it a manifestation of laziness. At the same time, the patient not only does not receive sympathy and understanding, but is also subjected to ridicule, reproaches and ignorance of his condition.
Meanwhile, the disease poses a serious threat to both the physical and psychological state of a person . Its second name is myalgic encephalomyelitis. The term symbolizes that the pathological process covers not only the mental sphere, but also affects physical well-being. In particular, as the concept suggests, on the muscles and brain.
Constant inactivity, atony, and lack of physical activity in chronic fatigue syndrome lead to muscle weakness, and in severe cases, muscle atrophy. They lose their volume, and, accordingly, the ability to fully carry out movement. The enrichment of body tissues with oxygen decreases, bones become brittle and brittle.
Problems with blood pressure appear. Vessels lose their tone. Moreover, if a person tries to get out of bed, there may be a disruption in blood circulation, resulting in its outflow from the head. Simply put, fainting is likely.
Physical inactivity also leads to fibromyalgia – muscle pain of varying severity. They can be so strong that a person cannot move and loses his ability to work. But he is not entitled to disability, as well as the benefits associated with it, because chronic fatigue syndrome, even if it is officially established, does not provide such powers.
Apathy and reluctance to gain new knowledge, grow and develop cause a decrease in mental activity. Partial amnesia occurs, and it becomes more difficult to establish logical connections. There are times when it is simply difficult for a person to speak or even think. Such a gradual extinction of thought processes, if not stopped in time, leads to degradation.
The lack of strength and vitality leads to the fact that people with CFS are less and less likely to leave the house. This lifestyle gradually leads to social isolation. Severing contacts with acquaintances and friends smoothly develops into a situation where a person is left alone, alone with his thoughts and problems. Together with concerns about one’s health, this often becomes a cause of suicide.
Of course, extreme illness does not happen very often. But it is worth noting that in quite a large number of cases, patients themselves find the problem of their ailment thanks to the Internet, studying information and looking for an explanation for their condition. As a rule, this happens after long, unproductive wanderings to doctors.
