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Last Updated on October 15, 2019

Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)

Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)

Adulting is hard, there’s so much to do and so little time. Juggling between work appointments and personal commitments, commuting through traffic, paying bills – our days are marked by a series of endless tasks.

Feeling tired after a hectic day is quite normal – nothing that a warm shower and a good night’s rest cannot cure.

However, if the bouts of fatigue occur more often and last longer, you might have a problem. Here are some reasons why you shouldn’t ignore fatigue as a passing phase.

Warning signs of fatigue

Feeling tired all the time? You’re not alone my friend. Scientific studies show how fatigue has affected the productivity of people irrespective of their age and gender.

You cannot just take a relaxing vacation or a couple of days off work and expect the exhaustion and restlessness to disappear.

So, the next time you find yourself wondering “why am I so tired all the time?”, don’t blow it off. Here are a few red flags that one should look out for:

  • Lack of sleep and excessive snoring
  • Sudden weight gain or weight loss
  • Irregular bowel movements
  • Yellow colored urine
  • Panic attacks, palpitations, anxiety
  • Severe headaches and body pain
  • Weak immunity
  • The onset of allergies and itchiness
  • Cracked lips, acne breakouts
  • Sudden and excessive hair loss

Note: Victoria (Australia) state government’s BetterHealth portal offers a more detailed list of symptoms related to fatigue.

[1]

Why you shouldn’t take the fatigue lying down

We’ve all had those days when you’re so weary, tiredness no longer remains just a condition, it becomes an emotion.

The reason behind this exhaustion can be both physical and psychological. Physical fatigue affects your bodily function (hand limb coordination, blinking frequently etc), psychological fatigue affects the cognitive function of your brain (i.e. feeling dizzy, “brain fog” etc).

Fatigue can be an early sign of depression or anxiety. And there’s no escape, not until you get professional help.

People who have chronic fatigue may become depressed and experience extreme bouts of sadness along with the muscle cramps, joint pain and headaches – an unfortunate combination that affects mostly young to middle-aged adults.

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Proper sleep and an orderly life might be helpful in controlling the sudden bouts of dizziness and acute fatigue you feel all day. In fact, it would come as a surprise to many that chronic fatigue actually keeps one awake at night.

There’s nothing worse than being bone-tired but unable to fall asleep. Making a few changes in your routine cannot magically cure psychological issues such as depression or physical problems like high blood pressure. You need to see a doctor for that.

Do not dismiss your exhaustion, especially if it’s affecting your daily life and productivity.

Chronic fatigue vs Feeling tired – What’s the difference?

Imagine feeling so exhausted that the simplest of tasks seem impossible. Now combine that physical exhaustion with severe headaches, joint pains and nausea. Finally, imagine telling this to a close friend only to have him/her roll their eyes in disbelief.

These hypothetical scenarios are part and parcel of someone suffering from chronic fatigue. Fatigue is a daily struggle while tiredness is just a temporary incontinence.

Chronic fatigue syndrome (CFS) or myalgic encephalomyelitis (ME) is a legit medical condition and means a lot more than just your body feeling tired.

In severe cases, the symptoms can last for up to 6 months or longer. A report by the Royal College of Psychiatrists has revealed how one in five people suffer from or show signs of chronic fatigue.[2]

Underlying medical conditions triggering your fatigue symptoms

Most people blame the hectic lifestyle for their lethargy. And while that’s true to some extent, it’s not the only reason behind your exhaustion.

Fatigue can be a sign of some serious disease or medical condition. It could be a symptom of the following kinds of ailments.

Anemia

Anemia is a condition that affects your RBC count and blood supply to the brain, the heart and tissues. Women are more susceptible to feeling weak and tired because of blood loss during menstruation, or later in their pregnancy and breastfeeding stages.

Anemia is not a disease, but rather a sign of some other unresolved issue in your body that needs thorough diagnosis and fixing. It might be because of an iron or vitamin deficiency and other conditions like kidney failure, arthritis, and even cancer.

Fatigue is a common symptom in anemic people, along with other signs like chest pains, breathing problems, insomnia and headaches.

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To combat anemia, increase your intake of Vitamin C, consume yogurt and turmeric, eat a lot of green vegetables, include sesame seeds in your salads and smoothies.

Diabetes

Many people with diabetes describe themselves as feeling unbearably tired or lethargic at times.

High sugar levels disrupt the blood circulation, the cells don’t get enough oxygen or nutrients to function properly.

The RBCs are inflated due to excessive glucose, causing an increase in the production of monocytes in the brain that make you feel inactive and lethargic.

Low blood-sugar, on the other hand, can cause fatigue among other ailments as there is not enough fuel to power the cells.

Proper medication, a balanced diet and plenty of exercises would keep diabetes and your fatigue in check. Bring home a reliable blood sugar/glucose meters.

Blood pressure issues

Given that so many signs are associated with fatigue, it is no surprise that blood pressure goes unnoticed.

Almost every adult is struggling with a high or low blood-pressure problem. There are no prominent signs of hypertension and maybe that’s why it’s so difficult to diagnose. It is only when your arteries and other organs are at significant risk that we understand that all is not well with our body.

Some uncommon symptoms include chest pains, headache, frequent bouts of dizziness, vision problems and fatigue.

The physical exhaustion can also be a side-effect of the medication prescribed for blood-pressure fluctuations.

To control your blood pressure, focus on reducing extra flab from your body, exercise regularly, quit smoking cigarettes and drinking alcohol, reduce the amount of sodium in your food, avoid caffeine, and try yoga to de-stress.

Also, use a credible blood sugar monitoring device.

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Sleeping disorders

Feeling tired and run down during the waking hours is something we all struggle with. The ever-piling work pressure jam-packed schedules and chaotic lifestyle disrupt our body’s natural clock. And as you don’t get a proper shut-eye at night, you’re disoriented, confused and cranky in the morning.

Chronic fatigue has often been associated with sleeping disorders. Sleep apnea, insomnia, narcolepsy, restless leg syndrome are a few common sleeping disorders that people with chronic fatigue are susceptible to.

Researchers from Stockholm University showcased how sleep deprivation could negatively impact your social appeal.[3] Don’t worry, some medications, sleeping aids and a good rest are all you need to overcome the exhaustion.

Adopt a regular sleeping schedule, don’t eat heavy dinners, don’t drink alcohol or coffee before sleeping, and make your room’s lighting and air quality congenial for a good sleep.

Also, as a potent short term solution, use a handy cleansing device along with your favourite cleansers to make your skin look better. Use some safe and useful skincare devices to combat the negative signs of sleep issues on your face.

Thyroid problems

Tiredness is a common sign of hormonal imbalances in the body. And when your thyroid hormones are out of whack, chances are that your body would tire easily.

The thyroid gland, located in the front of the neck, is responsible for controlling metabolic activity. An excessive production of the thyroid hormone (aka hyperthyroidism) speeds up the metabolism, while a deficiency of the hormone (aka hypothyroidism) slows the metabolic process of the body.

Hyperthyroidism causes fatigue, muscle sprains (especially around the thighs), sudden weight loss, excessive sweating and an irregular menstrual cycle in women.

Heart disease

People having cardiac problems might have trouble performing everyday tasks like climbing stairs, carrying some weight or even walking for a long time.

Fatigue, excessive sweating and intolerance to exercise are a few common symptoms of heart diseases. The arteries in the heart are blocked by cholesterol, blocking the blood flow to the other parts of the body.

As a result, you become more prone to breathing problems, high-pressure and even diabetes.

Fatigue can also occur due to dehydration – the toxic wastes aren’t flushed out, it accumulates in the organs and weakens the body from within.

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Menopause

A few symptoms of chronic fatigue also overlap with menopause.

Joint pain, headaches, anxiety, sleeping disorders, muscle cramps- they’re all part of menopause induced fatigue.

Hot flashes, excessive sweating, vaginal dryness and physical exhaustion can be your body’s way of coping with the hormonal changes when the menstrual cycle stops.

Almost every woman in her late 40s-50s has to go through this phase. However, if your symptoms are severe and extend over a long period, you should get it checked with a good gynecologist.

How to boost your energy

These days, we’re so used to luxury that even the most basic physical activity can tire us out. So, if you find yourself out of breath after climbing a few stairs, you need to stop and ask yourself – “Am I treating my body right?”.

Staying up late all night binge-watching movies and hogging on pizza is exactly the kind of lifestyle that would get your body in trouble.

Some fundamental lifestyle changes can go a long way toward increasing your life expectancy.

Here are a few easy and natural tips to boost your energy levels and stay fresh and active all day long:

  • Get more sleep. This is easier said than done, but there are sleeping aids and meds available over the counter that help you sleep better. Learn to hack your sleep cycle or try out Sleep Cycle app; it analyzes your sleep and wakes you up during the light sleep hours, ensuring you’re well rested before waking. It’s been positively reviewed by CNN, The Wall Street Journal, The New York Times, and Wired.
  • Regular exercise. Not just hitting the gym, but also yoga and meditation that keeps you mentally and physically fit. Try this guided meditation or try out Headspace, the most popular guided meditation apps of its times.
  • Avoid smoking and alcohol. Any drug addiction can cause weight gain, breathing problems, sleep apnoea and other physical problems. If you find quitting smoking a herculean task, try replacements such as V2 Standard Starter Kit and V2 Pro Series 3 e-cigarettes, that cut down significantly on the nicotine intake.
  • Stay hydrated. Drink a lot of organic fruit juices and water at regular intervals.
  • Eat healthily. Include fresh fruits, veggies and proteins in your diet, do away with the calories. Eat a nutrient-rich, balanced diet. Find a healthy eating plan that suits you.

When to make an appointment with your doctor?

Chronic fatigue has recently been recognized as a disease by the medical community. Today, doctors are acknowledging fatigue as a problem that doesn’t just imply lack of sleep, but a host of other medical issues that might be hidden underneath the apparent exhaustion.

Unfortunately, the layman still sees fatigue as a blanket term used to define lethargy, laziness, complacent behavior and a bad hangover.

Make an appointment with your doctor if your fatigue is accompanied by depression, severe anxiety, chest pains, breathing problems, dizziness, abdominal cramps, rectal bleeding, vomiting and migraines. It might lead to some fatal consequences if left unchecked for long.

Summing it up

Chronic fatigue is tough to deal with, more so when people around you aren’t aware of your daily struggles to fight the exhaustion off.

Acknowledge the problem and get help – that’s the only way to deal with it.

Featured photo credit: Doğukan Şahin via unsplash.com

Reference

[1] Victoria (Australia) state government’s BetterHealth: Fatigue
[2] Royal College of Psychiatrists: Sleep and tiredness: key facts from the Royal College of Psychiatrists
[3] Stockholm University: Negative effects of restricted sleep on facial appearance and social appeal

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Robin Williams

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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