HEALTH MATTERS
Is Chronic Fatigue Affecting Quality Of Your Life ?
By Kepha Nyanumba
Waking up feeling low in energy , after a seemingly good sleep , is the worst . The whole day ahead is a struggle , you reach for more coffee than you would like , and falling asleep in the office is an embarrassing reality . Fatigue is defined as a feeling of lack of energy and motivation that can be physical , mental or both . Tiredness differs from fatigue in that although you may not feel it , the body still has some energy in reserve which it can tap into in the case of an emergency .
The symptoms of tiredness include weakness of the muscles , heaviness , forgetfulness , impatience often leading to irritability . Tiredness is very common especially if you have had a hard day at work , or if you are simply feeling a bit under the weather and have not had the time to relax and recuperate . Most of the time , this can be addressed by resting for a few hours allowing the body to recover .
Fatigue is completely different . Someone suffering from fatigue will not be able to concentrate , have low stamina levels and a decrease in physical ability and may have difficulties in sleeping . Often , they will simply not partake in social activities that they once enjoyed . Fatigue , unlike tiredness , cannot be cleared up with a rest . There are many causal factors for this including depression , hormonal imbalances and poor nutritional intake and these must be identified in order to alleviate fatigue .
Depression and chronic Fatigue
Depression is a common and serious medical illness that negatively affects how you feel , the way you think , and how you act . Depression is much more than a psychological disorder and can present itself with many other concerns including impaired concentration , fatigue , headaches , loss of appetite and headaches . People with depression often feel very tired and are not interested in doing any activity , regardless of the task or the required amount of effort . Potential causes of depression fatigue include : sleep problems , diet , stress and medications including some for treating depression . Sleep is essential for regenerating the body and replenishing energy . Lack of sleep alone may not cause depression , but it increases the risk of depression and can make symptoms worse . Even if a person with depression is getting enough sleep , they may not wake up feeling refreshed . People with depression often have a lower quality of sleep than those without this condition .
Hypothyroidism
Hypothyroidism occurs when the thyroid gland does not produce enough thyroid hormones to meet the needs of the body . The thyroid is a gland that regulates the metabolism , or how fast the body converts fuel into energy for your body ’ s functions . An underactive thyroid ( hypothyroidism ) causes fatigue , depression , and weight gain . Thyroid-related fatigue begins to appear when you cannot sustain energy long enough , especially when compared to a past level of fitness or ability . If your thyroid foundation is weak , sustaining energy output is difficult . You will notice you just do not seem to have the energy to do the things you used to do . If you wake up energized , maintain decent energy throughout the day , are able to maintain mental alertness , have energy as needed to meet demands , and your muscles feel fit , you do not have thyroid-related fatigue .
Lifestyle adjustments For Chronic Fatigue
Taking an honest inventory of things that might be responsible for your fatigue is often the first step in fighting fatigue . Poor diet contributes to low energy levels since junk foods are mostly void of the important vitamins and minerals found in fresh whole foods . You need to consider the kinds of foods that you are eating to ensure that they are well balanced and healthy . A wellbalanced diet consisting of proteins , carbohydrates , fruits , vegetables and healthy fats will ensure that the body functions at an optimal level .
Fatigue as a result of over-exertion physically , emotionally or mentally does not allow sufficient time to recover . The best way to reduce over-exertion is to maintain reasonable work and personal schedules .
Reduce alcohol consumption . When alcohol is consumed regularly , poor sleep accumulates and makes you more tired . If you would like to have a drink once in a while , it ’ s best to do it sparingly and to avoid having it straight before bed .
Science has shown time and time again that stress , through its activating of the parasympathetic response , has negative effects on multiple organ systems , from digestion , sleep to mood , and ability to fight infection . If you want to increase your energy levels , you must find ways of managing stress . There are many ways to manage stress including deep breathing that promotes relaxation and therefore improving mood and energy . The more you do it , the better you become at reacting to stressful situations and preventing associated fatigue . ■
Kepha Nyanumba is a seasoned Marketing Africa Columnist working as a Consultant Nutritionist at Crystal Health Consultants Limited . You can engage him via mail :
knyanumba @ chc . co . ke or follow him on twitter :
@ knyanumba
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