How to deal with chronic fatigue: 5 doctor’s tips

There are several reasons for the “energy crisis”. At first, food in our time, although it is saturated with carbohydrates, but there is little real nutritional value from it. We consume a lot of empty calories. Secondly, the sleep time was greatly reduced: Edison’s invention became not only a blessing of civilization, but also an enemy for humans – if earlier we went to bed with the sunset, today we can sit at least all night. Thirdly, the frantic pace of life leads to stress, which, in turn, leads to hormonal disruptions and a weakening of the immune system. And finally, the scourge of the XNUMXst century is office work. We move catastrophically little and hardly see sunlight, which aggravates the already not small bouquet of energy eaters.

Fatigue is often accompanied by fibromyalgia syndrome – these are pains without a specific place. “Everything hurts!” – this is how people describe their condition. Visits to the doctor do not give anything, they just shrug their shoulders and offer to rest. But what if a vacation is not included in the immediate plans, as well as a decrease in the number of tasks and psychological stress?

1. Shorten your to-do list to find time to sleep.

Everyone knows that you need to get enough sleep. But to know and to do are two different things. It is possible to carve out an extra couple of hours for sleep only by getting rid of some of the worries. Yes, yes, we know: right now you will say that all your business is important and urgent. Not true. Use the Teitelbaum method to understand the turnover and get rid of unnecessary things. In a notebook, write down your to-do list. Those of them that need to be done quickly, mark with a color or an asterisk. The rest are optional. Once you’ve prioritized, you’ll realize that you don’t have to do everything.

And one more piece of advice. Do not rush to every task, as to the embrasure of a bunker: allow yourself not to rush. And when you slow down, a miracle will happen. It turns out that some of the tasks can wait for themselves, and some will fall off altogether – someone else will solve them. You are not a superhero. You need to give yourself some rest and be able to take a break in time.

People with chronic fatigue and fibromyalgia syndrome often have hormones out of order. The reasons lie in the wild volume of stress, which triggers the release of cortisol, the hormone of stress, which can upset the precarious balance. In addition, we consume various chemicals that are unfamiliar to our primitive organism (man has not changed for tens of thousands of years). Menopause can also cause a variety of problems, including fatigue, blurred consciousness, headaches, and insomnia. These and other factors lead to serious problems. Fatigue and pain are just the symptoms of hormonal imbalance. The same as irritability, low immunity, increased risk of allergic reactions, reduced stress resistance. Are the symptoms familiar?

If so, try hormone tests and talk to your doctor. In any case, it will be beneficial to reduce your sugar and coffee consumption, but drink plenty of water. You can also add vitamins and fish oil to your diet. Remember that hormonal disorders are increasingly common in both the general population and those diagnosed with CFS / SF in particular.

Nutrition is a separate and very important topic. All you need to do is change your eating habits a little to feel more energized and invigorated. Eat plenty of whole grains, fresh fruits (but not fruit juice), and fresh vegetables to help boost your body’s energy levels.

This does not mean that you should exclude absolutely all foods from the list of not very healthy ones or go on a diet that you cannot stand. All you have to do is eat relatively healthy foods with little sugar. And most importantly, listen to your body: it will tell you what is good for you and what is not. Mark Twain said that moderation is needed in everything – and even in moderation itself.

4. Don’t let yourself be lazy

This may sound strange: a tired person is not lazy. But we are talking about something else. The body acts on the principle of “use it or lose it”: the less we move, the … less (yes, that’s exactly how) it generates energy. And vice versa. The more often we “knead the bones”, the better we feel. During physical activity, our energy reservoirs are filled – as if the batteries are being recharged.

Of course, at first it will not be easy to force yourself to go to the gym or at least do a ten-minute exercise at home, because there is no strength. But it is worth doing this a couple of times – and the body will like the long-forgotten state of vigor and strength. In order not to abandon this useful activity, choose the exercises that you love. Yoga, aerobics with music, step, swimming, dancing, a walk in the park – if only you like it.

You can buy an inexpensive pedometer or download the program to your smartphone – this is your budget fitness trainer. You will be surprised when you know how many steps you take. Teitelbaum himself writes: “When I put on my pedometer for the first time and at the end of a typical day I was impatiently checking the result, it turned out that I had walked an unfortunate 687 steps in the whole day! This made me immediately get up from the couch and go for a walk. As a result, I walked from 3 to 5 km in half an hour at a fast pace, and this added from 4000 to 6000 steps on the pedometer display – already something. ” Doctors recommend walking 10 to 000 steps a day. But for the first time, less is possible: it depends on what level you start from. The pedometer shows you exactly how much you are moving, so with it you can constantly monitor the situation and set yourself the goal of walking more.

Modern man consumes too much sugar and is often treated with antibiotics, which undermine healthy intestinal microflora. These two terms add up to infections: the body begins to multiply yeast fungi, mainly Candida, which suppress our immune system. The fact is that the size of a fungus is incomparable with the size of a bacterium or a virus, therefore, with an increased number of fungi, the body is not able to cope without additional help. Having gained the upper hand, the mushroom starts a cycle of further weakening of the body’s defenses. And then fatigue appears on the stage, brightly illuminated by soffits (doctors prefer to call this case “immune fatigue”).