Advertising
Advertising

Last Updated on July 27, 2018

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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: Pexels via pexels.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

More by this author

Robin Williams

Business Professional, Writer and Blogger

Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy) How Much Should I Spend on Rent? Find Your Answer Here How Much Money Do I Need to Retire? Find Your Answer Here Financial Freedom is Not a Fantasy: 9 Secrets to Get You There

Trending in Restore Energy

1Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night 215 Easy Recipes for Kids That Don’t Require an Oven 3Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy) 4The Importance of Sleep Cycles on Productivity (+ Tips to Improve Yours) 55 Insomnia Causes and How to Combat Them to Crush Sleeplessness

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next