Fatigue is a constant feeling of tiredness and weakness. Fatigue, which is a risk factor in traffic and workplace accidents, can be caused by factors such as medical conditions, lifestyle, mental problems, and stress. Anemia, diabetes, thyroid disorders, infections, hormonal problems, liver or kidney problems, depression, chronic fatigue syndrome, or sleep apnea are all associated with fatigue.
Extreme fatigue often develops with symptoms such as depression, anxiety, trouble focusing, lack of motivation, drowsiness, muscle weakness, and pain. Fatigue that does not resolve with simple changes such as rest, regular exercise, and a healthy diet may be due to an underlying physical or mental health problem. Chronic fatigue, especially lasting longer than six months, should be evaluated by a doctor. Depending on your condition, the treatment plan may include medication.
What is fatigue?
It is different from being or feeling sleepy; A person who has an overwhelming urge to sleep does not feel fit even after resting. The feeling of exhaustion can make it difficult to get out of bed in the morning, do daily chores, go to work. You can ease your symptoms by changing your diet, exercise, or sleep habits.
What is Chronic Fatigue Syndrome?
Chronic Fatigue Syndrome (CFS) is a complex disease characterized by extreme fatigue lasting at least six months that cannot be fully explained by an underlying medical condition. It is also known as Myalgic Encephalomyelitis or Systemic Stress Intolerance Disease. The feeling of extreme fatigue worsens with physical or mental activity and does not improve with rest. It can affect anyone, including children, and is common in women.
Causes of Chronic Fatigue Syndrome
- Viral infections such as glandular fever, human herpesvirus 6, Epstein-Barr virus,
- Bacterial infections such as pneumonia
- Immune system problems
- Hormonal imbalances
- Injury, surgery, or psychological stress can all result in physical or emotional trauma.
- Genetic factors
Symptoms of Chronic Fatigue Syndrome
The severity of symptoms may differ from day to day. Typical symptoms include:
- Overstrain
- Sleep problems
- Muscle, joint, or headache pain
- flu-like symptoms
- dizziness, palpitations of the heart
- Memory, focus, and concentration problems
- Enlarged lymph nodes in the neck or armpit
Treatment of Chronic Fatigue Syndrome
- Cognitive behavioral therapy
- A structured exercise program called incremental exercise therapy
- Medication for pain, nausea, sleep problems
What causes fatigue?
Lifestyle factors
- Excessive physical exertion or lack of physical activity
- Being overweight or underweight
- Insufficient or too much sleep
- malnutrition
- Alcohol, drugs, cigarettes, caffeine
- Workplace-related causes such as unemployment or heavy physical work, stressful work environment, long and irregular working hours
Medical conditions
- Anemia, excessive blood loss
- Chronic Fatigue Syndrome (CFS)
- Infections such as colds, flu, malaria, tuberculosis, infectious mononucleosis, Cytomegalovirus, HIV, hepatitis
- Hormonal disorders, thyroid diseases
- Sleep apnea, narcolepsy, and insomnia are all examples of sleep disorders.
- Weight problems and eating disorders such as anorexia, bulimia, obesity
- Diabetes, high blood pressure, and heart and lung disease
- Kidney and liver diseases
- Autoimmune disorders such as systemic lupus, arthritis, fibromyalgia,
- IBD (Irritable Bowel Disease)
- Chemotherapy and radiotherapy are two cancer treatments.
- Vitamin, mineral deficiencies, poisoning
- dehydration
- Pregnancy
psychological reasons
- Anxiety, stress
- Depression
- seasonal affective disorder.
- grief, mourning
- burnout
Medicines:
- Some antidepressants, anxiety medications, and tranquilizers
- Antihypertensives, statins, steroids, antihistamines, diuretics
signs of fatigue.
- Persistent fatigue, drowsiness
- headache, dizziness
- Pain, soreness, weakness in the muscles
- slow reflexes
- Impairment of judgment and judgment
- Nervousness, anxiety, restlessness
What is good for fatigue?
quality sleep
Quality sleep is an important part of managing fatigue. For a good sleep:
- Go to bed early for a full night’s sleep.
- Every day, try to go to bed and wake up at the same time.
- Make sure the bedroom is dark and quiet.
- Turn off the devices one hour before going to sleep, as television, computer, and phone screen lights can stimulate brain activity and affect sleep quality.
- Eat nothing before going to bed, don’t drink anything with caffeine, and don’t exercise.
- Taking a warm bath before going to bed and listening to relaxing music helps to clear the mind of stressful thoughts.
Eating and drinking habits
- Eating small, frequent meals throughout the day helps stabilize blood sugar levels.
- Avoid junk food.
- Choose whole grains and complex carbohydrates.
- Consume plenty of fresh fruits and vegetables.
- Deficiencies of calcium, magnesium, potassium, iron, vitamin D, and vitamin B12 can cause fatigue. In addition to foods, you can take supplements under the supervision of a doctor.
- Bananas, lean proteins (turkey, chicken, fish), nuts (walnut, almond, cashew), eggs, and apples are energy-source foods.
Physical activity
Medicinal plants that are good for fatigue
Green tea
Green tea, which accelerates metabolism and strengthens the immune system, is also perfect for fatigue. While relaxing the body, it gives energy all day long thanks to the caffeine it contains. It contains natural antioxidants, polyphenols, and protective compounds that help prevent cell damage. (5) formalized paraphrase
To brew green tea, boil a cup of water, wait a few minutes. Infuse 1 teaspoon of green tea into it, infuse for 5 minutes, then strain. If you wish, you can add a lemon, a cinnamon stick, and honey and consume it hot or cold.
Black Seeds
Black cumin seeds and oil can be used against fatigue. On an empty stomach, approximately 1 teaspoon of black cumin with salad, yogurt, or omelet varieties; black cumin oil can also be consumed on an empty stomach, 1-2 teaspoons a day.
Hibiscus
Caffeine-free hibiscus is rich in antioxidants. It strengthens the immune system, prevents cell damage, and is an important source of vitamin C. Hibiskus tea, which can be drunk hot or cold, is a powerful energy store against chronic fatigue.
Ginseng
Ginseng, which has antioxidant properties, is widely used for stress-induced fatigue. It increases energy, revitalizes the body and strengthens the immune system.
Rosemary
Rosemary, which contains many vitamins and minerals, is a very powerful antioxidant. Rosemary oil and tea, which is mostly used as a spice, are also consumed. Rosemary tea supports the body against chronic fatigue, weakness, and depression, gives vitality, relieves pain, and is anti-inflammatory.
1 branch of fresh or 1 teaspoon of dried rosemary is ready to drink after infusing in 1 cup of hot water for 10 minutes. You can add lemon, ginger, or honey if you wish.
Advice for those suffering from fatigue
Unless the cause of fatigue is a medical condition, there are many simple ways to increase energy, some even slowing the aging process.
- Consult a doctor if fatigue lasts more than 2 weeks, is not relieved by simple lifestyle changes, and is accompanied by any of the following: Rectal bleeding, vomiting blood, severe headache and chest pain, feeling faint, irregular heartbeat, shortness of breath, severe abdominal, back, or pelvic region pain.
- Avoid toxins such as alcohol, tobacco, and drugs.
- Help manage stress and stay fit with yoga, mindfulness meditation, and regular exercise.
- Maintain a healthy weight by trying to lose excess weight. Even minor weight loss provides a significant energy boost, improving mood, vitality, and quality of life.
- Some people have a burst of energy in the morning, some at night. These individual differences in daily energy patterns are determined by brain structure and genetics. By becoming aware of your own circadian rhythms, you can plan strenuous activities according to your body clock when your energy levels are at their peak.
- Dehydration consumes energy, impairs physical performance, and reduces alertness and concentration. Drinking plenty of water nourishes and moisturizes the body. If your urine is pale yellow or straw-colored, you are not drinking enough water.
