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Good afternoon, dear readers of my blog! Each of us can suddenly notice the symptoms of chronic fatigue. What to do in this case? How to deal with it? How to regain enthusiasm and ambition? Let’s find out!
The causes of chronic fatigue
A breakdown, apathy, a constant feeling of overwork — this is what a person who has undergone chronic fatigue feels. It is worth noting that it cannot be confused with ordinary overwork. In the first case, all symptoms disappear after reducing stress, sleep or rest, but in the second, the condition can last for many days or even weeks.
Causes of chronic fatigue:
- wrong lifestyle;
- adverse external factors or environment;
- violation of the diet;
- psychological disorders;
- any chronic disease.
All these factors force us to work «for wear and tear», not sparing your body, which, in turn, cannot pass without consequences. Similar symptoms can be observed in both men and women, as they are equally susceptible to certain negative influences due to a wrong lifestyle, instability to stress, overwork, etc.
Various opinions of scientists
The causes of chronic fatigue are still not fully disclosed by doctors and researchers. Many scientists are inclined to believe that it is the lack of vitamins and macronutrients in the body that can lead to this condition. Some are inclined to believe that the decisive factor is excessive mental and emotional, and sometimes physical stress on the body without proper rest and time to recuperate.
There is also an opinion that the entry of Epstein-Barr viruses into the body is the main cause of the disease. Accordingly, chronic fatigue in this case is nothing more than one of the forms of damage to the human immune system. Many studies on this subject, conducted by scientists from around the world, show that as a result of this disease, a person has functional and quantitative immunological disorders.
Some argue that neurotoxin poisoning is the real cause. These substances are produced by yeast fungi, which are found in the intestinal microflora of each of us. And all this arises due to a violation of the normal balance of bacteria within us — dysbacteriosis. This can occur with improper or unbalanced nutrition, malnutrition or overeating.
American scientists in the intestines of patients with chronic fatigue syndrome found a huge amount of yeast bacteria. The latter, when they die, produce a neurotoxin that has a detrimental effect on our central nervous system. In their opinion, this explains insomnia, apathy, headaches, decreased vitality, etc. Thus, an overstrain of the human immune system is provoked.
Symptoms of Chronic Fatigue
The US Centers for Disease Control first diagnosed chronic fatigue in 1988. The reason for this was a sharp increase in appeals from Nevada residents with symptoms of this disease and headaches. Psychological and somatic symptoms confirmed their words. As it turned out, similar manifestations of this disease have been observed in different countries of the world since the 1930s.
Modern diagnosis of chronic fatigue is reduced to determining the presence of:
- frequent headaches;
- insomnia;
- depression and irritability;
- decreased concentration and performance;
- problems with memory, memorization;
- lack of energy;
- causeless fears;
- muscle weakness, hand tremors;
- decreased immunity;
- periodic pain in different parts of the body;
- fatigue for several months or up to six months, and this fatigue does not disappear either after a long rest or after sleep;
- somatic causes of fatigue — infectious diseases, endocrine disorders, intoxication, tumor processes, etc.
- frequent colds, exacerbation of chronic diseases.
What to do?
Do you notice overwork? Already from Monday you start waiting for the weekend so as not to leave the house, not to talk to anyone, not to decide anything? Stop and think. You may be on the verge of chronic fatigue. Just do not give up and neglect the first symptoms. All in your hands. Analyze the current situation and act:
- Reduce stress. In many cases, fatigue develops when a person takes on too many responsibilities, work, worries. Delegating (offering part of the work to another person) is a great option to avoid overwork and exhaustion. Ask for help if needed. Unload yourself.
- Stop worrying about the little things or that you are unable to change. Many, succumbing to reflection, tend to worry too much about those things over which they have no influence. This may be the political situation in the country, the incompatibility of weather conditions for the coming weekend with your plans, etc. Train yourself to accept things that are beyond your control as they are and not worry about your powerlessness to change them. Take it for granted, and you will see that life has become much easier for you.
- Start allowing yourself small pleasures. Many responsibilities, the desire to do all the homework and not only “perfectly”, full dedication both at home and at work — all this will sooner or later lead to a breakdown, and therefore to chronic fatigue. This situation can be equated to a battery. After all, if you do not periodically recharge it, in the end the energy supply will run out and the forces will remain at zero. To prevent this, allow yourself small joys that will be like a charge for batteries for you. Remember what you love and do it as often as possible. For some, this is communication with friends, for someone — cycling, walking in the park, etc. There may be many options. The main thing is to remember what brings you joy and do it as often as possible.
- Change and experiment. If apathy and depression are on the threshold of your actions, preventing you from moving forward, try to take drastic measures. For example, change your image. This will give you the opportunity to look at yourself in a new way. Perhaps, after such changes, you will want to approach solving problems and obstacles in a new way, saving your energy and enthusiasm.
- Add physical activity. Going to the gym is a good treatment for chronic fatigue. After all, when it seems that there is no strength for anything, but you still break yourself and go to training, something happens that makes you abstract from worries and problems. You feel how, with the appearance of muscle fatigue from training, the moral one passes.
- Add naps to your diet. If you can’t afford to sleep for several hours during the day, at least do it on the weekends. After a few days, you will be able to feel how this pleasant activity fills you with strength and energy, drives away aggravating thoughts. Here, read the rules about healthy sleep.
- Practice breathing through your nose. Oddly enough, but improper breathing can also cause chronic fatigue. It is necessary to breathe calmly, through the nose, so that the diaphragm is involved. So we not only calm down, but also allow our body to be saturated with oxygen in full. Read more about breathing practices here.
- Be in a positive mood. Try to constantly think about the good, expect the best and make efforts for this. Know that it is a positive attitude that gives us the energy to move forward.
- Pleasant Society. Allow yourself the luxury of not interacting with people you don’t like. After all, it is such communication that burdens your emotional state and can cause a feeling of apathy. It is better to spend more time with those who inspire you, from whom you can learn the best, who are pleasant and interesting to you.
- Create your inner harmony. Meditation is the most common way to get it. Sometimes it’s good to be alone with yourself.
- Eliminate or cut down on TV time. The fuss and unstoppable flow of information that rushes straight from the blue screens also weighs down our nervous system in an appropriate amount. A more useful activity after a hard day can be reading, drawing, listening to classical music. About the dangers of TV, read here.
Additional measures
It is worth noting that an integrated approach will give a more effective result. In addition to the above, the patient also needs:
- undergo complex massage, hydroprocedures;
- deal with your psychosomatics, perhaps it is the root cause.
- normalize the regime of physical activity and rest;
- carry out unloading and therapy with a special diet;
- engage in the restoration of the psycho-emotional background with the help of autogenic training, psychotherapy;
- if necessary, take antihistamines, sedatives, vitamins;
- actively treat chronic diseases associated with insufficient oxygen supply to the body — runny nose, bronchitis, etc.
- If you have a mostly sedentary job, then be sure to read these recommendations.
Conclusion
Take care of yourself, my dear readers. Let your body get distracted and rest — and then you will not be afraid of any chronic fatigue. Remember that prevention is better than cure.
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