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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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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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