Fatigue – Tiredness
We all feel tired sometimes. Often we can even identify the cause of that tiredness. We rest and the fatigue goes away. But for some people, fatigue becomes a serious problem. Due to being tired for a long time or being very tired, we are not able to do anything else. Fatigue does not allow us to enjoy life.
This type of fatigue is a common problem, one out of every 5 people feel very tired, and 1 in 10 people feel tired for a long time. This complaint is found in women more than men. Fatigue can occur at any age but is more visible in childhood and old age.
To know the reason for tiredness, consider these things:
- The things that make your life tired
- how did the fatigue start
- what are the things that are keeping the fatigue
The causes of fatigue can be physical or mental.
Body reason :
Obesity: If you are overweight, then the body has to work harder even to do daily work.
Too little weight: If you are underweight, you may have the low muscle strength and you may not be able to perform daily tasks without getting tired.
Serious illnesses, such as glomerular fever or any other painful condition, can cause exhaustion.
Treatment: Many remedies also cause exhaustion:-
- abdominal or chest surgery
- Some medicines like blockers, some analgesics.
- Cancer treatments such as radiotherapy and chemotherapy
If you’re tired, you’ll always do less work. Lack of work makes your body unhealthy. With just one week of bed rest, your nerve function decreases by 10%.
Both pregnancy and breastfeeding can cause fatigue.
Lack of sleep can make you tired and affect your concentration. Read Also: Stress symptoms management prevention
- Anxiety and stress can lead to fatigue, especially if you can’t seem to find a solution to your problems.
Depression can cause fatigue. If you wake up early in the morning due to depression, you will feel more tired.
- Everyday Problems: We all know that there can be stress and fatigue during difficult times, but happy events like getting married, moving house, can also cause exhaustion. Difficult decisions, especially those with no answers, can cause fatigue.
- A mental shock like the death of someone, the stress in relationships etc. cause fatigue.
- Expecting too much of ourselves: We all set up some evidence for ourselves and aim to get them. This gives direction to our life. If we expect too much of ourselves, we become the cause of our failure.
Sleep: If you sleep during the day when you are tired, you may have trouble falling asleep at night.
If sleeping too much becomes a habit, then it also causes fatigue.
If you work too much one day, you will be more tired the next day. Read Also: best healthy diet food plate ever
Work and family life:
- Constant Problems: There are some things in life that we cannot change even if we want to. When there is a feeling of loss of control over our lives, we feel hopeless and exhausted.
- Taking care of young children: If your baby doesn’t sleep through the night, you can’t sleep either. In such a situation, it becomes very difficult to do daily work.
- Night work: A person working the night shift gets tired more easily. The person who’s working time changes frequently, this problem is more for him.
- Stress at work.
- If we drink six cups of coffee or ten cups of tea a day, it can have a bad effect on our sleep. Lack of sleep can lead to irritability and fatigue.
- Drinking alcohol in the evening can wake you up in the middle of the night. If you drink alcohol regularly, it can make you feel drowsy and can affect your sleep.
If any problems come together then it can lead to fatigue. For example, as if you are stressed due to some reason, you are not able to sleep properly, and in this case, you get the flu. You will feel like you can’t recover without rest. Moreover, You get well soon by taking a rest. As well as You can hardly do even daily chores. The more anxious and depressed you become, the worse your sleep is affected. You get caught in this maze of fatigue and worry.
What to do if tired?
For good sleep:
- Go to bed and wake up at a regular time every day, no matter how you feel.
- The temperature of the sleeping room should be comfortable – neither too hot nor too cold.
- Do not eat too much food late at night. If possible, eat early in the evening.
- Gradually reduce sleeping during the day.
- If you can’t sleep, don’t worry about lying on the bed. Get up and do some calming work. When you sleep, go to sleep.
- For relaxation, light music, reading books, bathing with hot water helps.
- If you are worried about something, write it down on paper and decide to deal with it the next day.
If nothing works, contact your doctor.
- Many times people do not start exercising due to fatigue, but regular exercise reduces fatigue and increases work power.
- Start by exercising for a short period. Gradually you can increase the time of exercise. Aim for half an hour of exercise every day (even if it is in small instalments)
- Walking is the easiest exercise, but do exercises that give you pleasure, such as swimming, cycling.
- When you can do half an hour, increase the intensity of the exercise so that your breath becomes a little short.
- If you feel more tired, do not stop the exercise, reduce it.
Reduce caffeine intake:
- Everyone knows that tea and coffee contain caffeine. Other things like colas, analgesics, sedatives also contain caffeine. Reduce caffeine intake gradually and stopover three weeks.
- Stay away from caffeine for a month and see if you get any benefit. Stopping caffeine can cause headaches. If this happens, gradually reduce the amount of caffeine.
- If you eat chocolate every day, then stop that too. Chocolate contains stimulants.
Solve Your Weight Problems:
- If you are overweight, then you will feel better by reducing the weight gradually. Don’t go on a weight loss (crush) diet. This can increase fatigue. Apart from diet, the best way to lose weight is to exercise.
- If you are very thin, you will not be strong until your weight is normal. The strength of your nerves will increase as the weight is recovered.
- Organize your day/week in such a way that you can do a little work every day.
- Set goals like being fulfilled in reality. If you’ve been feeling tired for a long time, don’t expect to be fully recovered in a day. Remember – progress, no matter how small, is a good thing.
- Learn From Your Fatigue – Are You Expecting Too Much Of Yourself? Is your life the right mix of work and leisure? Should you reconsider your life goal?
What doesn’t work?
We all want some miracle to happen and our tiredness goes away. But there is no such miracle. There are many remedies in the market that claim to get rid of fatigue. There is no scientific proof that any of these work, whether it is vitamins, mineral pills, stimulants or special diets.
If it still doesn’t feel right then…
There must be some reason. You may have an undiagnosed condition, such as anaemia, thyroid problems, sleep apnea (short-term breathing during sleep), restless legs, anxiety, or depression.
You should consult your doctor.
ME and chronic fatigue syndrome
Some people are very tired for a long time. This is called ME or chronic syndrome. Doctors now believe that it is a disease, but not much is known about its causes.
We do know that certain bacterial (virus) diseases can trigger the onset of ME or chronic photic syndrome. We also know that the virus is not found in the body of some ME or chronic photic syndrome patients. It may be that there is something other than the virus that is causing the chronic phatic syndrome. We call these maintenance factors. It prevents you from recovering quickly.
Maintenance factors can be of many types, such as sleep problems, anxiety or depression. Sometimes even trying to be okay makes the problem worse. For example, if you take too much rest, you become weak. Then the more you try to do something, the more tired you get.
To treat ME or chronic phatic syndrome, it is important to identify what factors are maintaining it. Treating these factors brings relief to many patients. Often these are the same factors that we have mentioned above in the factors of exhaustion.
There is a treatment for ME or chronic phatic syndrome now. It must be adapted to the need of that person.
- Slowly increasing exercises under the supervision of a professional.
- Cognitive Behavior Therapy (CBT) In this, you increase your ability to cope with the disease by recognizing and changing your thoughts that do not help.
If you want this treatment, you will need to consult a specialist or rehabilitation therapist. But most patients will find great relief from the remedies described in this booklet.