Fatigue Fatigue may be defined in a vague way, and we all feel tired from time to time. But if you're here, you're probably dealing with chronic fatigue. Here's Overcoming Fatigue due to work.
Easy Ways to Cope with Chronic
Chronic fatigue is a persistent feeling of weakness without energy or motivation.
Incessant fatigue like this is a near-constant state of exhaustion that reduces energy and motivation, even weakening your ability to concentrate.
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Fatigue with this consistency has an impact on your psychological and emotional well-being.
Unlike fatigue that is temporary or indirect, what makes chronic fatigue so difficult is that this feeling doesn't usually go away with sleep and rest.
It is unclear how many people experience chronic fatigue in Indonesia given the many definitions and symptoms. Researchers estimate that between seven and 45 percent of adults feel tired frequently .
Fatigue is important to learn because most people don't even know something is "wrong".
Getting older means your body is changing, work or family stress means less sleep, and many people just assume that feeling tired is a part of life.
But chronic fatigue is not normal and can signal a much bigger problem.
What Causes Fatigue?
You can usually detect fatigue due to bad habits and an unhealthy lifestyle; however, it can also result from mental illness or an underlying medical condition. Here are some of the most common causes of fatigue.
Lifestyle Factors
Various lifestyle factors can contribute to reduced energy levels. Making the right changes and reversing bad habits can help you regain your energy.
Lifestyle factors that promote low energy can include:
- Frequent consumption of alcohol, caffeine, or drug use.
- Too much or not enough physical activity.
- Poor sleep habits, poor sleep quality, or sleep disorders such as insomnia.
- Poor diet.
- Overweight or obesity.
Mental Health Problems
Mental health problems can have a negative impact on your physical and mental well-being, it can also affect your energy levels as well. Some examples include:
- Depression
- Anxiety
- Stress
- Bipolar
- disorder Inattention/hyperactivity disorder
Medical conditions
Sometimes, chronic fatigue can indicate an underlying health condition, and some medications can cause fatigue as a side effect.
Some of the medical conditions that can cause fatigue and low energy are:
- Diabetes
- Lupus
- Heart disease
- Emphysema
- Overactive/underactive thyroid
- Anemia
- Cancer
- Kidney disease
- concussion
- virus
- Sleep apnea and other sleep disorders
- Multiple sclerosis
How Can You Increase Your Energy Levels?
The best way to deal with chronic fatigue is to treat the underlying cause.
However, it can be difficult to pinpoint exactly why you're experiencing fatigue—in which case, making the following lifestyle changes is a good first step towards boosting your energy levels and starting to rule out other causes.
Healthier Foods
Overcome fatigue with a healthy diet. Food = energy. If you're always feeling tired, one of the first places you should check is your fridge.
A diet high in salty, sweet, fatty, high-carbohydrate, processed foods can drain your energy and leave you feeling less than 100% .
Replacing them with nutrient-rich foods such as vegetables, fruits, whole grains and complex carbohydrates, nuts, and lean protein is generally healthier and can naturally increase your energy levels.
To be clear, consider including more iron in your diet, as iron deficiency is usually associated with fatigue.
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The Mediterranean diet provides plenty of iron and other essential nutrients, and is rich in fatty acids like omega-3 and omega-6 to combat inflammation, which is another cause of fatigue.
Following a Mediterranean diet can help support energy levels, combat symptoms of fatigue, lower your risk of heart disease, improve sleep, support healthier blood sugar and metabolism levels, and even help you lose weight.
Incorporating healthier snacks full of complex carbohydrates, fiber, and vitamins can help support your energy as well.
Doing more physical activity
Overcoming muscle or physical fatigue can be by exercising. Regularexercise is the best way to increase energy levels. Physical activity can help increase energy levels in just six weeks.
Exercising regularly will increase heart and cardiovascular strength and pump blood throughout your body.
When this happens, your blood transports more oxygen to peripheral tissues and muscles, allowing cells in these tissues to function more efficiently and increasing energy production, according to research.
Another benefit of exercise is that your brain releases endorphins. It is a natural mood enhancer that can physically increase feelings of energy and improve mental health.
The benefits of exercise are both short term and long term.
Drink more water
Drinking water is suitable for those of you who experience fatigue due to staying up late. Water is a basic need of life, yet many people do not drink enough.
Nearly 60 percent of your body is water. Your brain and heart are 73 percent water; your muscles and kidneys are made up of 79 percent water; and the lungs are 83 percent water.
We all need water!
Even a little dehydration can seriously affect these organs. To aid this important function, you should drink at least 100 ounces of water daily, or about 1.5 gallons (think jug of milk) daily.
Reduce Caffeine
The next way to overcome body fatigue is to reduce caffeine. Caffeine can give you a temporary energy boost, help reduce feelings of tiredness, and be a little more literate.
The problem is that caffeine can actually disrupt your sleep-wake cycle by blocking adenosine receptors. Your body uses adenosine to signal that it's time to sleep.
When caffeine blocks these receptors, your body cannot sleep. Even if you fall asleep, you may not enter the main deep sleep cycle, and you may wake up throughout the night.
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Limit caffeine intake to less than 400 milligrams a day (about 2-3 cups of brewed coffee), try to avoid caffeine later in life, and be careful with added sugar or other sweeteners which are generally very bad for your health.
Get Rid of Bad Habits
Alcohol and tobacco are two things in life that many people enjoy. But as you probably know, this substance is not good for your health and energy.
Alcohol is a drink that affects your body similar to a sedative. After a few drinks, your brain begins to lose its ability to communicate properly, and your muscles begin to relax.
You feel sleepy and may fall asleep quickly. While that may sound like a good thing for dealing with fatigue, alcohol can disrupt sleep cycles, result in poor sleep quality and significantly reduce the total time you spend in the important rapid eye movement (REM) stage of sleep.
Smoking is bad for you in many ways. Chemicals from tobacco are very dangerous, including carbon monoxide, and reduce the amount of oxygen available.
A limited supply of oxygen means your organs won't get enough to function properly. With your organs weakened and only doing essential tasks, you may feel sluggish and tired more quickly.
Lower Stress Levels
Tips to overcome chronic fatigue last is to reduce stress. Stress has severe and far-reaching consequences on your overall health.
Cortisol is the main stress hormone in the body. You naturally let go when you start to feel anxious or stressed. As your cortisol levels rise, so does inflammation throughout your body.
Your immune system uses inflammation as a weapon against external threats such as viruses or bacteria. When your organs detect inflammation, they also only work on important functions.
The oxygen and energy that the body should use to create energy is now being refocused to ward off threats.
Cardio exercise is an effective method for lowering cortisol levels.
Using relaxation techniques such as yoga or meditation is another option that can help you control stress and limit inflammation or swelling.
Certain foods like ginger, garlic, and honey are high in antioxidants that can limit damage from inflammation as well. This mix of three ingredients may be the morning drink you never knew you needed.
Conclusion
Identifying bad decisions and making some lifestyle changes should be the first steps in restoring your energy levels and fighting fatigue.
If lifestyle improvements don't have an impact on chronic fatigue, it may be time to talk to a doctor to assess any underlying medical conditions.
The most important thing you can do to combat chronic fatigue is to focus on improving the quality of your sleep. Each of the lifestyle changes above will help improve your sleep and health.
