Balancing the hectic workweek schedule with the demands of family life can be quite taxing. In such scenarios, we feel stressed, which can lead to fatigue and weakness. Timely management of fatigue and weakness is important to prevent health problems.
What is fatigue?
Fatigue, in simple terms, is a feeling of extreme weariness (tiredness) and lack of energy that does not easily disappear when we rest. Fatigue could be a normal response to physical exertion, poor eating habits, boredom, and emotional stress. In some cases, fatigue can be a sign of an underlying medical problem, and if it is not relieved by enough sleep, seeking medical help is recommended.
What causes fatigue?
Chronic fatigue syndrome – This is a complicated disorder characterized by fatigue. Another name is myalgic encephalomyelitis (ME). It is a severe and disabling tiredness which could go on for at least six months. Other symptoms include sore throat, muscle or joint pain and headache.
Lack of sleep – The most common cause of fatigue is when we do not get enough sleep. Studies state a baby needs 16 hours of sleep a day, teenagers need nine hours, adults need 7-8 hours at night, and others need as little as five to ten hours of sleep. The older we get, the less sleep we need. Sleep apnea is another cause of fatigue. In this disorder, a person frequently experiences breathing problems during the night. So obviously, each interruption disrupts sleep, making the person sleep-deprived. Being sleep-deprived makes us tired, and eventually, fatigue sets in.
Eating – Our eating habits can also contribute to fatigue. Not eating much or eating the wrong foods can be problematic. One should follow a fatigue diet, as explained later in this write-up.
Urinary tract infections – Urinary tract infections can cause burning pain and frequent urination, but the infection does not always cause such obvious symptoms. Fatigue can only be a sign. Antibiotics can be given to cure UTI, and tiredness and fatigue will subside.
Underactive thyroid – Having an underactive thyroid gland is a sign of a deficiency of the thyroid hormone in the body. This is the reason we often feel tired. It’s more common in women than in men. This condition can slightly increase one’s weight and cause aching in the muscles.
Diabetes – Feeling tired is a telling sign of diabetes. Other symptoms include feeling very thirsty, weight loss and frequent urination.
Can a sedentary lifestyle cause fatigue?
Yes, experts suggest that a sedentary lifestyle contributes significantly to fatigue.
Other medical conditions that may cause fatigue are anaemia, glandular fever, depression, restless legs and anxiety. It is really important to understand the reason behind fatigue. Once you are aware of the factors that contribute to fatigue, the next step is to address the underlying reason to get your life back on track.
Seek medical assistance as soon as possible and take the best medication for fatigue as prescribed by the physician. Apart from that, studies show that dietary habits also play a vital role in a healthy life. Managing your diet is all you need for a smooth, easygoing life.
How to combat fatigue or how to feel less fatigued?
Certain dietary and lifestyle modifications can help eliminate fatigue. Sleep and diet mismanagement can convert into a chronic fatigue syndrome lifestyle.
Dietary tips for fighting fatigue:
• What’s most important is to stay hydrated, as a dehydrated body functions less efficiently. Drink plenty of water in a day to fight fatigue.
• Foods tend to boost metabolism and provide the body with energy to function. Our brain depends on glucose for fuel, so those who feel fatigued should choose carbohydrate-rich foods for breakfast, such as cereals or whole-grain bread.
• Avoid overeating, as large meals can sometimes drain energy levels. What you can do is to eat six mini meals instead of three big meals, as this will spread the kilojoule intake more evenly. Also, it will result in more constant blood sugar and insulin levels. You can also shed excess body fat by eating this way.
Here is a list of foods that help significantly in the fight against fatigue. Fatigue diet, to be added to the daily plan, includes:
Oatmeal – Oatmeal is not low on the glycemic index, but it is regarded as a superfood that supports our digestive health. They tend to maintain normal blood sugar levels, which is why many nutritionists encourage diabetic patients to eat oatmeal. We know that carbohydrates spend the least time in our stomachs, giving us a quick energy boost. But unlike processed sugary cereals, oats do not lead to a glucose crash. The fibre in oatmeal keeps our tummies fuller longer, preventing overeating, which is responsible for weight gain and fatigue. Fiber is also beneficial for healthy digestion because the soluble fiber in oatmeal feeds beneficial bacteria in the digestive tract, thereby preventing energy-draining constipation.
Yoghurt – Another health food, yogurt contains protein and gut-healthy probiotics, both of which are beneficial for health. Yogurt is a great source of quick energy because our bodies process it more quickly than other solid foods. Probiotics are beneficial bacteria that help maintain a healthy gut ecosystem and protect against pathogens. This helps the body eliminate harmful bacteria. Studies show that probiotics are highly effective at easing symptoms of chronic fatigue syndrome. Yoghurt is versatile and makes a good afternoon or pre-workout snack, providing quick energy.
Nuts and seeds – These are great health foods that are high in protein and omega-3 fats. Depending on the types of nuts and seeds, you can get a decent amount of minerals like manganese, magnesium, iron, and copper, as well as vitamins such as B1, B2, B5, B6, and tryptophan. Pumpkin seeds, almonds, cashews and hazelnuts are all good sources of magnesium that fight muscle fatigue. Eating nuts and seeds daily provides numerous health benefits.
Beetroot – Beetroot is another good food for health because its compounds help dilate blood vessels, bringing more oxygen to the muscles. This way, body stamina improves, and you can work out for longer. Drinking beetroot juice benefits as much as eating healthy vegetables does.
Chestnuts – Chestnuts are rich in fiber and starchy carbohydrates, providing the body with a good source of energy. They are low in fat and lower in calories than other nuts like almonds and cashews. Try roasting chestnuts with a coating of honey, or use them with stuffing for great flavour.
Matcha – Instead of drinking coffee, try matcha, which is made from tea grown in the shade, dried and then finally powdered. It helps calm the central nervous system due to its antioxidant and l-thiamine (an amino acid) content. To help fight stress and anxiety throughout the day, add powdered matcha to a smoothie.
Tips for fighting fatigue:
Get enough sleep – Watching television late at night means fewer hours of sleep. The human body needs about 7-8 hours of sleep to remain energized throughout the day.
Limit caffeine – Drinking too much caffeine during the evening can cause insomnia. It is recommended to limit caffeinated drinks to the bare minimum for better sleep at night.
Learn to relax – When it’s time to sleep, stop thinking about things that could bother you. Learn to stay relaxed. Try some low chanting or focus on breathing for better sleep.
What is lifestyle fatigue?
Fatigue occurs due to lifestyle factors known as lifestyle fatigue. Things or actions that cause lifestyle fatigue include smoking, lack of physical activity, excessive alcohol consumption and workplace issues. The following tips can help eliminate lifestyle fatigue.
Do not smoke – Cigarettes contain harmful substances. This is why smokers have low energy levels. Avoid smoking to live a healthier life.
Physical activity – Physical activities boost energy levels, whereas a sedentary lifestyle tends to cause fatigue. Regular physical activity keeps both the body and the mind in good shape.
Limit alcohol consumption – Those who drink alcohol in excess or use drugs live an unhealthy life. This is also a cause of fatigue.
Workplace problems – The daily workload, pressure, demanding deadlines, and workplace conflicts contribute to fatigue. One should not dwell too much on these factors and should try to focus on other things, such as reading or listening to music.
Also read: Rejuvenate Your Body through Yoga
