The definition of fatigue, is extreme tiredness. It is common for people to feel fatigued once in a while. You can feel fatigued after a long week at work or after a difficult day with the kids. You can also feel fatigue after eating a big meal. These reasons are very common, and nothing to worry about. If you are feeling extremely fatigued all the time for no apparent reason, there could be an underlying reason.
What Does Fatigue Mean?
When many people define fatigue, they call it a feel of sleepiness. While a feeling of sleepiness is included in the fatigue definition, there is much more to it than that. If you are asking yourself, “what is fatigue?”, the answer would be tiredness, a desire to sleep, lack of motivation, and a feeling of weariness.
There are several causes of fatigue. Some you can control, others, you may not be able to control. Fatigue can be caused by various lifestyle factors, psychological conditions, and medical conditions.
- Alcohol use
- Alcohol abuse
- Caffeine use
- Excessive physical activity
- Long periods of inactivity
- Not enough sleepiness
- Use of antihistamines
- Use of cold and cough medications
- Unhealthy eating habits
- RLS (restless legs syndrome)
- Chronic kidney disease
- Overactive thyroid (hyperthyroidism)
- Under active thyroid (hypothyroidism)
- Acute liver failure
- Heart disease
There are many symptoms of fatigue. Many of these symptoms can disrupt your daily life and routine. While it is common to experience the symptoms of fatigue occasionally, you should see a doctor if you are feeling fatigued for two or more weeks. If you have tried to reduce stress, eat a healthy diet, and have made it a point to get more rest, and you are still experiencing these symptoms, you should see a doctor. If the fatigue becomes constant, you may be suffering from chronic fatigue. The chronic fatigue symptoms are similar to those of simple fatigue, however, the chronic fatigue symptoms are much more severe.
- Muscle aches
- Extreme sleepiness
- Lack of motivation
- Inability to enjoy fun activities
- Becoming overly emotional
- A desire to lie in bed all day
Chronic Fatigue Syndrome Treatment
If you are suffering from chronic fatigue, you do not have to accept it, and live with it. There are treatments available which can help. The treatment of chronic fatigue syndrome is basically treatments to relieve the symptoms.
- Antidepressants: Many people who suffer from chronic fatigue are also suffering from depression. If you take an antidepressant to treat the depression, it may make it easier to deal with the issues associated with chronic fatigue. A mild antidepressant will also help with your sleep, and relieve any muscle pain that you are experiencing due to the chronic fatigue.
- Sleeping pills: Taking either an over the counter sleep aid, or having one prescribed by your doctor is a great way to treat chronic fatigue. In taking a sleeping pill, you will be able to fall asleep faster, and stay asleep longer. This will prevent the feeling of tiredness associated with fatigue.
- Start a bedtime routine: Going to bed at the same time every night will help with chronic fatigue. Also, you should avoid napping. While you may have the urge to nap throughout the day, it can only do you harm when it is time to go to sleep at night.
- Avoid caffeine: Caffeine is a stimulant, which can make it a powerful force behind chronic fatigue syndrome. If you cut the caffeine out of your diet, you will be more relaxed, and will be able to sleep better.
- Psychological counseling: By speaking with a counselor, you can discuss ways of coping with your chronic fatigue, so that it does not create problems in your everyday life.
- Graded exercise: Inactivity is a major cause of chronic fatigue. By exercising more often, and doing range of motion and stretching exercises, you are becoming more active. These exercises need to be done in just a few minutes a day, and can make a huge difference in your level of fatigue.
- Level out your activity: If you are having a good day, you do not want to go overboard with your level of activity. If you overdo it on a good day, you will have many more bad days.
- Reduce stress: While it may be easier said than done, reducing stress is a great way to treat chronic fatigue. If you find yourself getting overwhelmed, you should step back, calm down, and relax. There are many stress reduction techniques that you can try to keep your stress level down.
- Massage: Getting a nice massage is a great way to combat fatigue.
- Acupuncture: Acupuncture, a method of relieving the symptoms of several conditions through the use of needles, is a great way to relieve the symptoms of chronic fatigue.
- Yoga: Yoga will not only add some activity into your daily routine, it is also a very relaxing way to be more active. This can have a great impact on your level of fatigue.
- Anti fatigue mats: Anti fatigue mats are made to reduce fatigue that is used when standing or sitting on hard surfaces for long periods of time. These mats can be made of rubber, vinyl, carpeting, and wood.
Compassion fatigue is commonly seen in doctors, nurses, and teachers. This type of fatigue is a combination of emotional, spiritual, and physical exhaustion. It is caused when a person is the caretaker for patients who suffer from physical distress or serious emotional pain. While you are watching a person suffer, it can take everything out of you at the same time.
Symptoms of Compassion Fatigue
- Difficulty sleeping
- Impaired judgment
- Impaired behavior
- Loss of hope
- Lack of self worth
- Lack of morale
- A desire to isolate oneself
- Change in spiritual beliefs
Managing Compassion Fatigue
There are many things that you can do, and try not to do, to manage compassion fatigue.
- Talk to someone
- Eat properly
- Get enough sleep
- Take time off from work
- Explore interests outside of medicine
- Understand that your pain is normal
- Blame others
- Complain to coworkers
- Work harder or longer
- Self medicate
- Neglects your own needs
Muscle fatigue is the ability of a muscle to generate the necessary force. Muscle fatigue commonly occurs after exercising vigorously. Muscle fatigue can cause pain, soreness, or weakness in the muscles. In order to prevent muscle fatigue, you should avoid overdoing it during your workout.
Your body produces a variety of hormones, and each is essential to life. When your body is not properly producing a certain hormone, you can suffer from adrenal fatigue.
Adrenal Fatigue Symptoms
Doctors have differing opinions as to whether adrenal fatigue is a true condition. Many doctors, and those who suffer from this condition are sure that this condition exists. There are several symptoms of adrenal fatigue. If you are suffering from this condition, you can exhibit one, or even several of the symptoms.
- Body aches
- Unexplained weight loss
- Low blood pressure
- Loss of body hair
- Feeling lightheaded
- Skin discoloration
- Difficulty sleeping
Adrenal Fatigue Treatment
There are a few treatments available to relieve the bothersome symptoms of adrenal fatigue.
- Eat plenty of fruits
- Eat plenty of vegetables
- Eat lean meat
- Get adequate sleep
- Do not eat junk food
- See a doctor if the problem persists
Adrenal Fatigue Diet
If you are suffering from adrenal fatigue, your diet is very important. If you stick to the diet, you will notice relief from the symptoms.
When You Should Eat
- Breakfast: It is very important for someone with adrenal fatigue to eat in the morning, the sooner the better. You should never eat later than 10am. This will help replenish your blood sugar, and give you fuel that you need to start the day.
- Lunch: You should go with an earlier lunch, rather than a later one. By lunchtime, your body will have used up all of the nutrients consumed at breakfast. The ideal time to eat lunch is between 11am and 11:30am.
- Snack: You should have a small, nutritious snack between lunch and dinner. This will give you energy to sustain yourself for the cortisol dip which typically occurs between 3pm and 3:30pm.
- Dinner: The ideal time for dinner is between 5pm and 6pm.
- Bedtime snack: Having a very small snack before bed can help you with any sleep issues that you have due to the adrenal fatigue.
What You Should Eat
The best defense against adrenal fatigue is a diet complete with fat, protein, and complex carbohydrates. Each meal and snack should contain these nutrients.
- Salt: It is also a good idea to add salt to your diet. Salt contains valuable minerals needed to fight adrenal fatigue. Sea salt and Celtic salt are the best types.
- Vegetables: Eating between six to eight servings of vegetables a day is a great defense against adrenal fatigue. Brightly colored vegetables, such as green, red, orange, yellow, and purple are the best vegetables that you can eat when you are suffering from adrenal fatigue.
- Proteins: Proteins such as dairy, eggs, fish meat, and foul, are all excellent sources of protein. You want to avoid processed proteins, such as packaged lunch meats and processed cheese.
Recipe to Treat Adrenal Fatigue
This is an excellent recipe to treat the symptoms of adrenal fatigue. This recipe is rich in ingredients which are helpful in adrenal support.
- 16 ounces of green beans
- 1 cup of chopped celery
- 1 onion
- 1 zucchini
- 1 cup of spring water
- 1 cup of tomato juice
- 2 tablespoons of honey
- 1 cup of chicken broth
- 1 teaspoon of paprika
Begin by chopping the vegetables, then stir all of the ingredients into a large pan. Allow the soup to cook over medium heat for about one hour, or until the vegetables are tender.
Extreme Fatigue in Women
Women often experience extreme fatigue. It can make everyday activities difficult.
Causes of Extreme Fatigue in Women
There are several types of fatigue. Each type has similar symptoms, but different causes. If you are experiencing any type of fatigue, there are treatments available. These treatments will make everyday tasks seem much less difficult.