Chronic fatigue is a state of constant fatigue and rapid fatigue, which persists for more than 6 months. Usually the disease is accompanied by deterioration of memory, concentration, sleep quality, muscle pain, enlarged lymph nodes, elevated body temperature. Sore throat often appears. It is assumed that chronic fatigue is a disease of viral origin. In addition, fatigue can be secondary: caused by exhaustion, low mobility, nutritional deficiencies, depression, vitamin deficiencies, endocrine disorders, diseases and other factors.
How doctors treat chronic fatigue
The first thing doctors look for is the cause of secondary chronic fatigue. Therefore, patients who first seek medical help, take a lot of tests and undergo instrumental diagnostics. Possible scope of examination:
- a general blood test;
- biochemical blood test;
- immunogram;
- coagulogram;
- blood tests for hormones;
- ultrasound of the abdomen, pelvis, retroperitoneum.
If the main diseases that can cause weakness are ruled out, chronic fatigue syndrome is diagnosed. Scientists do not yet know what causes it. There are several theories: immune, infectious, endocrine, metabolic, neurogenic, but so far none of them has not received final confirmation.
Nevertheless, treatments that aim to stimulate immunity, improve metabolism and normalize brain function usually bear fruit.
The right food is an anti-fatigue remedy
If you’re familiar with feeling drowsy an hour after a bowl of pasta, foggy in the head due to insufficient fluid intake or tired to the point of depression after sweets, chips and convenience foods, here are six solutions:
- Eat breakfast every day. People who eat first thing in the morning feel better mentally and physically. Eating oatmeal for breakfast is associated with lowering levels of the stress hormone cortisol.
- Eating meals every three hours, maintaining blood sugar levels. When it drops drastically, weakness and fatigue sets in. It is necessary to choose healthy snacks – vegetables, fruits, nuts, eggs, sugar-free yogurt, cottage cheese, low-fat cheese.
- The minimum amount of fiber daily – 25-30 g. It contributes to the slow saturation of the body with energy, which allows you to get rid of constant fatigue.
- Omega-3 fatty acids for the brain, which are found in nuts, flaxseed oil, fatty fish. Acids do not allow carbohydrates to be deposited as fat, are used to replenish glycogen stores in the muscles – energy.
- Drink enough liquid to thin the blood and nourish the body. If the urine is dark, fluid intake should be increased.
- Avoiding caffeine in the afternoon and limiting its intake to 200-300 ml per day, which is equivalent to 2-3 cups of coffee. Excess caffeine reduces the quality of sleep – conditioning the cause of a constant feeling of fatigue. Drinking green tea instead of coffee increases energy levels without damaging the heart.
Treat chronic fatigue with healing sleep
The right orthopedic mattress, selected according to the age, height and weight of the person, taking into account the peculiarities of posture and health problems, will make the skeletal muscles work and relax the large muscles of the back, which are usually compressed and overloaded. Blood will run freely through the arteries and veins, the lower back will assume a neutral position, and pain will go away.
Psychological unloading
- Washing your face. Refresh yourself, wash your face – this is the advice psychologists give, recommending water therapy against brokenness and to increase energy.
- Energize with your own reflection or compliment. A fleeting glance in the mirror provides a boost of vigor, like a compliment from the opposite sex.
- Spill out emotions to keep your own stamina from being completely drained. Allow yourself to discuss fears, anger, the cause of stress and frustration.
- Turn on your favorite music, which, according to psychologists, distracts from the feeling of fatigue.
- Letting go of resentment. By holding a grudge, the body reacts with chronic stress, increases heart rate and blood pressure, suppresses immunity, and reduces strength. By practicing forgiveness of resentment, you can regain full control of your body’s reactions, keeping stress in check.
- Master abdominal breathing. In a state of stress superficial chest breathing, which reduces the supply of oxygen to the brain, causing physical and mental exhaustion. Deep, diaphragmatic breathing with rounding of the abdomen is a visual reminder that it’s time to breathe and relax.
- Get busy cleaning. Stop shifting a stack of papers and searching for things in an overflowing closet – clutter leaves you feeling like you’ve lost control of your life. Cleaning is accomplishing a small but significant goal, which is tonic.
- Doing something good. Acts of altruism channel happiness directly to the brain, increase life satisfaction, self-esteem, sense of control, physical health and mood.
Choosing a relaxation technique for yourself
If you tend to get angry, anxious, or agitated, try relaxation techniques such as meditation, deep breathing, or guided visualization, imagining yourself in a relaxing place with vivid sounds, smells, and tactile sensations. If you feel tired, withdrawn and sleepy, your body will respond to rhythmic exercise such as dancing, running or walking, as well as simple activities like using a rubber hand expander, spinning your head or playing with a tennis ball. When anxiety becomes palpable and you start to slow down, it’s worth resorting to relaxation techniques that reset your nervous system, such as walking or power yoga.
Restorative rest – a remedy against fatigue
Energy, mood, productivity, and memory depend on a good night’s rest, because almost a quarter of adults get little sleep and are unfamiliar with sleep hygiene:
- Reduce the amount of time spent on the computer or in front of the TV after 8 pm. Bright screen light can cause problems falling asleep because it suppresses the production of melatonin, the hormone that tells the brain it’s nighttime.
- Reduce the temperature. The bedroom should be comfortably cool to meet the body’s internal temperature, which decreases at night. The ideal temperature is 20-23 degrees.
- Give up alcohol, which depresses the nervous system that controls the body’s response to internal and external stimuli.
- Add physical activity. Aerobic exercises increase the duration of the deep sleep phase, reduce the amount of awakening.
- Postpone worries until tomorrow. Keep a record of all stressors throughout the day, take a minute to find explanations and solutions, and develop action plans.
