HEALTH AND SAFETY 31
○ Aching or sore muscles
○ Painful lymph nodes
○ Apathy , lack of motivation
○ Chronic ( long-term ) tiredness
○ Difficulty in concentrating
○ Dizziness
○ Hallucinations
○ Hand-to-eye coordination may be impaired
○ Headache
○ Impaired judgment
○ Indecisiveness
○ Irritability
○ Loss of appetite
○ Moodiness
○ Poor immune system function
○ Short-term memory impairment - there may be problems organising thoughts and finding the right words to say ( brain fog )
○ Sleepiness , drowsiness
○ Slow responses to stimuli
○ Slower-than-normal reflexes
○ Some vision problems , such as blurriness
Fatigue – The Cause The possible causes of fatigue are virtually endless . Most diseases listed in medical literature include malaise or fatigue as one of the potential symptoms . Causes are sometimes classified under several lifestyle problems and / or some broad disease entities . Below are some ( by no means all ) possible causes of fatigue :
• Mental health ( psychiatric )
• Grief ( bereavement )
• Eating disorders
• Alcohol abuse
• Drug abuse
• Anxiety
• Moving home
• Boredom
• Divorce
A certain amount of stress can invigorate us . In fact , most of us need some kind of mental pressure to get going . When performing any type of plumbing task , lifting and loading , working at heights , be mindful of the potential to feel stressed out or overly stressed about the workload . When stress levels become excessive , it can easily cause fatigue .
Stress and worry are two emotions that commonly cause tiredness . Stress can reach a point in which you flounder and become unable to see the light at the end of the tunnel , which leads you towards despair . Despair is draining and will eventually cause fatigue if it is present for long enough . Not being in control over a situation can be frustrating , annoying and tiring .
Clinical depression can cause tiredness for several reasons . Fatigue may be caused by the depression itself , or one of the problems associated with depression , such as insomnia and some medications - some antidepressants , antihypertensives , steroids , antihistamines , medication withdrawal , sedatives , and anti-anxiety drugs – can have fatigue as a side effect .
When going for your a medical , ensure that you notify the medical practitioner of your conditions or medication when you are getting a medical examination – Annexure 3 for construction - to establish if any conditions or medications will hinder or inhibit your abilities to work at heights or perform other functions of your daily tasks .
Chronic pain Those with chronic pain typically wake up tired , even after having slept for a long time . For many , pain disrupts their sleep , which also leaves them tired . The combination of disturbed sleep and having to endure persistent pain can be extremely draining , leaving you exhausted for much of the time . Some diseases and conditions where pain is the main symptom , such as fibromyalgia , are also linked to other conditions - such as sleep apnoea or restless leg syndrome - which further worsen symptoms of fatigue .
Tips to Preventing Fatigue Step 1 Eat a healthy and balanced diet . Most of your calories should come from nutrient-dense foods , which provide steady energy , including whole grains , fruits , vegetables , as well as lean sources of protein , low-fat dairy and unsaturated fats . Try to drink six to eight glasses of water every day . Finally , limit consumption of sugary , fatty , fried or processed foods to occasional treats ; these foods are low in nutrients and tend to provide a quick energy fix that just as quickly leaves you feeling fatigued and sluggish .
Step 2 Eat frequently throughout the day . Eating six small meals rather than three large ones can help regulate your blood sugar and in turn , regulate your energy supply . Avoid skipping meals and keep convenient snacks , including nuts , whole-grain crackers or apples , at work and in your car to satisfy hunger .
Step 3 Exercise every day . Even if you can ' t commit to a full hour at the gym every day , find a way to work exercise into your daily routine . Regular exercise can help decrease fatigue and even help you sleep better , according to the National Centre on Physical Activity and Disability . Exercising doesn ' t have to mean running 5km or lifting weights ; getting active can be as simple as taking a walk around the block during your lunch hour , gardening or even housekeeping .
Step 4 Maintain a consistent sleep schedule . Getting adequate and regular sleep is one of the most important steps you can take to prevent fatigue so try to go to bed and wake up at the same time each day , even on weekends , and avoid oversleeping . Eliminate sleep disturbances , including outside noise , by running a fan or a white noise machine and avoid caffeine in the afternoon and evening . If you experience frequent waking or have trouble falling asleep on a regular basis , speak to your doctor about possible solutions .
Step 5 Identify sources of stress and take steps to cope with them . The body ' s emotional response to stress uses a tremendous amount of energy , leading to persistent fatigue . It may be impossible to live a
January 2025 Volume 30 I Number 11 www . plumbingafrica . co . za