Fatigue or lethargy is a common condition where a person feels exhausted or lacking energy, and it can occur due to a variety of reasons, some of which may be medical, while others are related to psychological issues. Either way, overcoming fatigue is essential because it is unhealthy and can harm both the body and brain.
Sometimes, fatigue is mistaken for chronic tiredness, which is more than just regular tiredness. Chronic fatigue often persists and can make you feel like you haven't rested enough, even after a full night’s sleep. If you're constantly exhausted to the point that it interferes with your daily activities, this could be a sign of underlying health issues.
To understand the causes, symptoms, and remedies for fatigue, we spoke with Dr. Nevin Bashir, a professor of nutrition and a specialist in organic chemistry, who provided the following insights.
Causes of Fatigue:
Fatigue can have several underlying causes, including:
Stress and Psychological Pressure:
Modern life comes with its fair share of stress and psychological challenges, which affect the brain and, consequently, other parts of the body, leading to feelings of fatigue and laziness.
Poor Nutrition:
A lack of a balanced, healthy diet that is rich in essential vitamins, minerals, and antioxidants can also lead to feelings of tiredness. The body needs these nutrients to function properly and stay energized.
Underlying Medical Conditions:
Sleep Apnea: Symptoms include feeling tired during the day, loud snoring, or gasping for air while sleeping.
Iron Deficiency: This can cause tiredness, palpitations, shortness of breath, and pale skin.
Diabetes: Fatigue is a common symptom of diabetes, along with excessive thirst, frequent urination, and unexplained weight loss.
Hyperthyroidism (Overactive Thyroid): Symptoms include continuous fatigue, difficulty staying calm, anxiety, and muscle weakness.
Chronic Fatigue Syndrome: This is characterized by extreme tiredness for over three months, making it difficult to perform daily activities. Cognitive problems such as memory issues and flu-like symptoms are also common.
Symptoms of Fatigue:
Fatigue can manifest in various ways, including:
Persistent exhaustion and tiredness
Excessive sweating
Pale skin
Excessive sleep
Poor mood or irritability
Palpitations or rapid heartbeat
Shortness of breath
Ways to Overcome Fatigue:
There are several methods to help reduce feelings of fatigue and regain energy:
Reduce Stress:
High levels of the stress hormone cortisol can disrupt the body’s hormonal balance. Managing stress effectively is crucial for overall health and well-being.
Exercise Regularly:
Activities like swimming, yoga, or walking outdoors can help reduce stress levels, improve circulation, and promote energy.
Healthy, Balanced Diet:
Focus on eating a well-balanced diet under the guidance of a nutritionist to ensure your body is getting all the necessary nutrients to function optimally.
Stay Hydrated:
Dehydration can cause fatigue. Make sure you drink plenty of water throughout the day to maintain your body's metabolism and energy levels.
Optimize Sleep:
Sleep has a significant impact on how energized you feel. Aim for 6-9 hours of sleep each night. Establish a regular sleep schedule and create a comfortable sleep environment (cool, dark, and quiet).
Relaxation Before Bed:
Engage in calming activities, such as reading a book, listening to soft music, or meditating, about two hours before sleep to help unwind and prepare your body for restful sleep.
Exercise for Better Health:
Regular physical activity helps improve blood circulation and boosts mental health, reducing fatigue.
Maintain Healthy Weight:
If you're overweight, a healthy diet combined with increased physical activity can help you shed excess pounds, reducing fatigue and improving energy levels.
Treatment for Fatigue:
The treatment for fatigue depends on its underlying cause. Here are some common treatments:
Cognitive Behavioral Therapy (CBT): This can help address underlying psychological causes of fatigue, such as anxiety or stress.
Sleep Disorder Management: A sleep specialist can provide advice on improving sleep quality and managing conditions like sleep apnea.
Lifestyle Adjustments: A nutritionist or lifestyle coach can help you adopt healthier habits that support better energy levels.
Medical Tests: If the cause of fatigue is unclear, your doctor may recommend blood tests to check for conditions such as anemia, diabetes, thyroid issues, or other medical conditions.
In summary, fatigue can be caused by various factors, including stress, poor diet, and underlying medical conditions. Managing stress, eating a balanced diet, staying hydrated, and getting regular exercise are key steps to overcoming fatigue. If the fatigue persists, it is important to consult with a healthcare professional for further evaluation and treatment.
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