When do we feel tired? When we don't get enough sleep.
If you feel overly tired or low on energy, don't worry, you're not alone. In today's everyday life, it is normal to work a lot, study a lot and feel exhausted all the time.
Rest is a very important thing in our daily life. Have you ever wondered why you feel tired? What should be done to avoid this?
Fatigue - what is it?
Simply put, fatigue is the feeling of being exhausted.
It is usually distinct from feeling drowsy or psychologically apathetic, although both can describe fatigue.
Other terms that describe fatigue include:
- Little or no energy
- Physical or psychological exhaustion
- Lack of motivation
Reduced productivity and aversion to more work lead to fatigue, as does general body weakness, lack of concentration, irritability, loss of motor coordination, muscle weakness, and neurological, circulatory, digestive, and respiratory abnormalities.
What causes fatigue and lack of energy?
Tiredness is a common experience - everyone gets tired. However, this is usually not due to illness. There are many medical and non-medical causes of fatigue, including personal dietary and lifestyle habits.
The following can affect fatigue, either individually or in combination:
- Psychological and psychosocial – stress, anxiety or depression
- Physical - anemia, diabetes, viral diseases and cancer
- Physiological - pregnancy, breastfeeding, insufficient sleep and excessive physical exertion
Some types of fatigue are not usually considered a medical problem, but include fatigue caused by:
- Physical activity
- Emotional stress
- Boredom
- Lack of sleep
The Institute of Medicine provides reasons why younger people may experience fatigue or lack of sleep:
- We go to bed too late
- We drink too much alcohol
- We eat a lot of junk food
Some people suffer from fatigue more often than others. For example, women feel tired more often. People who live in poverty and have mental or physical illnesses are also more likely to experience fatigue.
We feel exhausted in the morning – why?
Most often, the main question is why is it so difficult to get up in the morning, even though it seems that you went to bed early and slept well? Here are some reasons why this happens:
- A late meal, especially if it contains grains, makes it difficult to sleep. As a result, the body produces more toxins, making the person feel weak and exhausted. The heaviness of the body and the slowing down of movements are felt.
- Also, the mentioned activity balance is reduced and drowsiness is caused by too thick blanket and soft bed, stuffy environment, sleeping with the head covered, dirty bedding and body.
- If someone is sleeping next to you, get up discreetly. If you do wake up, don't make them get up because that will make you grumpy and you won't be able to wake up early again.
- If a person follows a daily routine, he will always be healthy, lively and happy, regardless of any obstacles, even if his life is demanding, but focused on learning the rules of a happy life.
- If a person does not have the opportunity to follow a daily routine, because, for example, he works at night, he should still try to follow it as closely as possible. For example, he should try to eat lunch on time and choose the right food for the day.
In Ayurvedic philosophy "a daily routine that acts as a form of monitoring the natural cycle is undoubtedly the most important."
Medical reasons
Fatigue can be caused by physical causes, as well as psychological and physiological factors. The list of physical or medical causes is long, so it's important to see a doctor for an accurate diagnosis based on a person's personal and medical history.
List of possible medical causes of fatigue:
- Obesity
- Obstructive sleep apnea
- Sedatives and antidepressants
- Insomnia
- Anemia
- Iron deficiency
- Cancer
- Diabetes
- Infection, especially long-term
- Kidney diseases
Treatment of fatigue and lack of energy
There is no single way to treat fatigue, as the treatment method depends on the cause of the fatigue.
If the diagnostic process does not reveal an underlying medical explanation for fatigue, the following lifestyle and dietary changes may help resolve it:
- Improve sleeping habits and ensure proper sleep.
- Exercise regularly and balance rest and activity.
- Avoid caffeine and drink plenty of water.
- Eat healthy to avoid being overweight or underweight.
- Take time to relax, perhaps try meditation or yoga.
- Avoid alcohol, nicotine and illegal drugs.
For some people with fatigue, doctors may suggest a referral for counseling or talk therapy, known as cognitive behavioral therapy (CBT).
What minerals do you need to feel refreshed?
B group vitamins
Even if you get enough rest and sleep, a lack of B vitamins can leave you feeling tired all the time. The best sources of these vitamins are buckwheat and oat groats, bread products, dairy products, dried fruits and seafood.
Useful vitamin c
Vitamin C strengthens immunity, gives strength and endurance, increases efficiency. It is especially abundant in currant berries, citrus fruits, peppers.
Vitamin D – doctor of exhaustion
Energy is provided by vitamin D, which also fights fatigue and improves concentration. It is produced in the body when exposed to sunlight. It also contains a lot of fish oil.
Pantothenic acid
It regulates brain activity, improves thinking and memory mechanisms, reduces the likelihood of diseases in the small intestine. They are found in sea fish roe, herbs, yeast, eggs, and dairy products.
Iron and its benefits
Increased fatigue, decreased activity, poor health, degeneration of skin, hair and nails are symptoms of iron deficiency. It needs vitamin C to be absorbed. Nuts, apples, beets and liver contain iron.
Potassium and its lack
Potassium gives strength and endurance, helps to get rid of drowsiness and constant fatigue. It is especially abundant in sprouted grains, fruits, and legumes.
Is it possible to diagnose exhaustion?
Fatigue is a difficult problem for doctors. It may be a physical problem rather than a psychological one.
Patients who consult for fatigue are more likely to report symptoms of psychological distress and attend more often than other patients.
They tend to see the problem as physical, whereas doctors see the problem as psychological. After determining that there is no physical problem, clinicians may need to focus more on ideas and explanations when patients complain of being "tired all the time."
When patients experience fatigue, doctors will try to develop a more accurate description of the symptoms, usually by asking the following types of questions:
- Did you feel sleepy, or was the fatigue more of a feeling of weakness? - The answer may help with the diagnosis, as sleepiness may be a symptom of a sleep disorder.
- Have you often felt depressed or hopeless in the past month? - positive answers may indicate depression.
- Did your fatigue come on gradually or suddenly?
- Why are you worried about fatigue? What do you think could be the reason for this? – For example, a doctor may look for a connection to any troubling life events.
General questions are intended to obtain information about psychological or life problems. There may be questions about relationships and any recent losses or upheavals at work or at home. The doctor may also ask about the patient's diet and exercise.
A sleep story
A doctor can take a "sleep history" to find out if a sleep disorder is causing fatigue:
- Do you have trouble falling asleep or wake up at night?
- Has anyone told you that you snore?
- Has anyone noticed that you stop breathing for a while while you sleep?
These sleep history questions are intended to determine sleep quality, quantity, and sleep patterns.
Good rest is an important step towards a healthy life
In order to feel good every day, you first need to get a good night's sleep. In addition to making you feel sleepy and exhausted, not getting enough sleep can have a negative effect on your body. You might be surprised at how much a good night's sleep can heal if you're not getting enough sleep. Adequate sleep is directly related to your health.
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