Mom always made you eat breakfast. But it’s unlikely that she meant swallowing a bagel or muffin while running from home. Food rich in fast carbohydrates is very tasty, but they are fast because they burn quickly. In a couple of hours you will already be devastated.
Combinations of sugar and starch only provide a temporary energy boost due to our body's ability to process glucose. Fast carbohydrates are absorbed very quickly from the gastrointestinal tract, so blood sugar immediately rises and there is a significant release of insulin into the blood. Insulin lowers blood sugar by turning it into fat. Sometimes this leads to a drop in sugar levels below normal and the occurrence of carbohydrate hunger. If sugar levels drop too much, your mind may become foggy, causing many people to have trouble concentrating.
How to increase energy:
Start your day with grains and proteins that take longer to break down into glucose and will keep you at your energy levels longer.
For example, a plate of oatmeal or a couple of boiled or fried eggs with tomatoes and onions.
2. Lack of physical activity
Too tired to workout? Whatever you do, don't skip training. Classes will add agility to you. Even in ancient times, philosophers and doctors believed that it was impossible to be healthy without physical education. Research shows that regular exercise reduces the amount of cholesterol in the blood that contributes to the development of atherosclerosis. People who are consistently active in physical exercise have been shown to have increased mental, mental, and emotional resilience when performing strenuous mental or physical activities.
And you don't have to do marathons. Research shows that people who do low-impact exercise, such as walking, relieve fatigue faster than those who run or do aerobics with weights.
How to increase energy:
Exercise every day, even if it's just 10 minutes. If you are really short on time, walk halfway to the office. If possible, do exercises as soon as you get up. It will wake you up better than espresso.
If you're already feeling tired after lunch, take a 10-20 minute walk. Even standing for a little while while working instead of sitting at the computer is good for your muscles and blood flow.
3. Bottomless cup of coffee
Are you already drinking your fifth cup of coffee per day? Not only will caffeine keep you up all night, it also does something to your hormones. Coffee stimulates the production of adrenaline and cortisol, two hormones that increase agility. But the effect does not last long, so pretty soon you want to drink another cup for vigor. The problem is that after the third cup, the caffeine stops working. It's like squeezing out a sponge.
People who drink a lot of coffee during the day can overstimulate the production of adrenaline, which ultimately causes a deficiency of it, which leads to fatigue and exhaustion.
How to increase energy:
Reduce the amount of coffee per day - you don't have to give it up completely. 1-3 cups a day will give you tone. Research shows that coffee improves brain function in older adults. In addition, people who drink coffee half their life are less susceptible to Alzheimer's disease and dementia.
4. Sweet snacks
It's 4pm and you need to recharge. Would you like to walk to the chocolate machine? Wrong move.. Sweets actually deplete your energy reserves.
Remember what happened to your breakfast? Sweets also provoke a rapid increase in energy, which abruptly gives way to a crisis. The same thing happens with energy drinks like Red Bull. Energy drinks are especially harmful for overweight people. Obese people already produce too much insulin due to the sugar they consume in excess.
Sweets send another portion of sugar into their body. Ultimately, this can lead to insulin resistance (when insulin is not absorbed by cells and accumulates in the blood), a condition for diabetes.
Also beware of “healthy” juices, as they are also often loaded with sugar. A glass of juice can contain 8-10 teaspoons of sugar - just like a glass of Coke.
What to do:
It's better to choose coarse foods or protein snacks, such as a slice of turkey wrapped around a piece of carrot or celery, mmmm….
A refreshing, low-sugar option would be carbonated mineral water with a splash of juice.
Green soybeans are an excellent source of soy and protein, and are very beneficial for women because they contain phytoestrogens, non-steroidal plant compounds that can act not only as estrogens, but also as antiestrogens in the human body. For example, unlike real estrogens, they do not stimulate, but rather suppress the growth of hormone-dependent tumors.
Nuts, especially pistachios, almonds and walnuts, are another source of energy. They are loaded with protein, healthy fats and antioxidants. But you shouldn’t eat handfuls of them, as they are high in calories. If you are on a diet, eat no more than 300g per day.
5. You're Not Taking In Enough Magnesium
Do you fall asleep at your office desk? Drowsiness, dizziness, tearfulness and muscle weakness are symptoms of magnesium deficiency.
Magnesium is a key element that supports the functionality of the body - it is involved in more than 300 biochemical reactions. It supports muscle and nerve function, regular heartbeat, immunity, and bone strength.
Certain types of medications, such as diuretics and antibiotics, can cause magnesium deficiency.
What to do:
Eating green leafy vegetables like spinach is the best source of magnesium. Also, some types of fish, such as halibut, contain 90 mg of magnesium in one 100 g serving. Nuts, whole grains, and beans are also rich in magnesium.
Women need 310-320 mg of magnesium per day, more for pregnant women (350-400 mg) and breastfeeding (310-360 mg). You can take dietary supplements containing magnesium. but check with your doctor first.
6. Heavy menstruation
Do you fall off your feet during your period? You may have iron deficiency anemia, a syndrome characterized by impaired hemoglobin synthesis due to iron deficiency. This mineral is responsible for the production of hemoglobin, which is responsible for transporting oxygen to tissues. Women are most susceptible to iron deficiency anemia due to heavy and prolonged menstruation and uterine fibroids. Fatigue is one of the signs, others include shortness of breath, dizziness and weakness. Coffee or exercise will not help this type of fatigue. It was as if a person was experiencing a lack of oxygen.
How to increase energy:
Women need 18 mg of iron per day, less if you are over 51 (8 mg).
Contact your doctor and get a blood test for iron levels. Don't take iron yourself because iron supplements can cause stomach upset, constipation, and other digestive problems.
In addition, it is best to consume foods rich in iron, such as:
Meat products: beef, liver, kidneys, tongue,
Porridges and cereals: beans, lentils, buckwheat, peas
Vegetables and greens: potatoes (baked new with skin), tomatoes, onions, green vegetables, pumpkin, beets, watercress, spinach, parsley.
Fruits: bananas, apples, pears, plums, persimmons, pomegranates, peaches, apricots (dried apricots),
Berries: blueberries, strawberries/strawberries, black currants and cranberries (you can buy frozen ones, this also helps; you can have sugared cranberries).
Juices: carrot, beetroot, pomegranate, “Red fruit juice”; Apple juice specially designed for pregnant women with a high iron content.
Other: walnuts, black/red caviar, seafood, egg yolk, dark chocolate, dried mushrooms, dried fruits, hematogen.
7. Not getting enough sleep
Women need 7-9 hours of sleep a night. If you sleep less at night, try to nap for 10-20 minutes during the day. Even after a short nap during the day, working capacity, and therefore labor productivity, increases sharply.
Also try meditating for 10-15 minutes to increase your energy levels, clear your mind and refresh your body.
8. Stress
For the brain, there is no difference between the fear of being late for work or being in the teeth of a saber-toothed tiger. Either way, the adrenaline fight-or-flight response gives us the energy for speed or action. But unless you are really running from a huge hungry cat, hormones continue to circulate in the blood in elevated concentrations for a long time, preventing either the nervous system or internal organs from calming down. This can wear down your body and cause problems such as low energy levels, chronic pain, digestive problems, heart disease and diabetes.
How to deal with this:
There is one stress-busting tool that women can use anywhere: breathing.
— With the help of calm and deep breathing, you can prevent emotional swings.
- Increasing the length of your exhalation will help you calm down and relax.
- The slower and deeper, calmer and more rhythmic
our breathing, the sooner we get used to this method of breathing, the sooner it will become an integral part of our life.
Something even simpler? Just smile! This relaxes your facial muscles and relieves tension, helping to boost your energy levels.
How do you cope with fatigue? Do you know other ways? Share with us!
June 11, 2012 --- Anna |
There is a belief that when we feel tired (and the vacation is still far away), when we objectively don’t have enough strength to do some big (important, long) thing, then we just need to “find the right battery” . That is, recharge.
However, look at one-year-old children, a two-year-old baby. If an adult repeated all his movements, he would simply collapse from fatigue by the end of the day.
Where does the strength go if there is not enough strength? And where can I get the strength to do it, to have time, to survive, to be able to do it?
Most likely, nothing has changed for you personally since the age of two. The strength is the same, but the skills are hundreds, thousands of times greater. Intelligence, understanding, the ability to do and the ability to learn, the ability to find the necessary information and do it according to it - even overhaul an engine, even hang wallpaper. We can do everything. Just not enough strength.
In principle, there is only one objective “hole” into which our strength flows. This is the psyche.
We waste energy worrying. Especially for those situations that have not yet been lived through. Which last and do not end yet.
We spend a lot of energy creating and maintaining an “image of ourselves”—a good self, a valuable self. Which will surely be needed by others.
We spend an enormous amount of energy maintaining our world, and even... That this is right, but that is wrong. “Everyone” does this, but only those who suck do this. Should I tell that person what he is doing wrong, or should I pass by?
These are our daily sources of expenses, in addition to normal physiological procedures, work itself, close relationships and communication.
And if you notice that any of the three areas listed above takes up a lot of your time, you probably put a lot of effort into it.
At this moment it is very important to ask yourself: “Why am I doing this? What does this give me?
After all, awareness of the problem, awareness of the situation and the current state of affairs, of oneself in this situation is almost half the battle. Half of the effort through which you will get the coveted “battery” (or rather, “get it back”, return it to yourself) is to stop and ask yourself: where do I get the strength, where do I spend it, why do I not have enough strength to do ordinary things.
Not to mention unusual cases. Unprecedented.
Which, well, admit it, you at least sometimes want.
And about how to let go of a situation in which you invest strength.
We often perceive the feeling of fatigue as an integral part of the working day. However, sleep problems, apathy and lack of energy may indicate health problems. Fatigue, which is a consequence of lack of sleep or an overly stressful day at work, sooner or later everyone faces, but if such a feeling becomes constant and is not explained by obvious reasons, there is reason to think about it and consult a doctor to be checked for the health problems that the site will lead to in this article.
Exercising too intensely is a common cause of fatigue
If you start playing sports or decide to increase the intensity of your usual workouts (be it running, swimming, aerobics or another type of physical activity), but you feel tired throughout the day or have trouble falling asleep at night, you may want to reduce the intensity of your workouts.
The more you exercise, the more rest your body needs. And if you don't take care of proper rest and nutrition, your muscles don't have time to recover, which is why you feel tired.
Therefore, take care of healthy sleep, try to go to bed at the same time, and if necessary, sleep during the day for 20 minutes to give the body time to rest. Don't forget to have enough protein in your diet.
- allergies and gluten intolerance;
- anemia;
- insulin resistance;
- disorders of the thyroid gland;
- restless legs syndrome;
- depression.
Allergies and intolerance to gluten as a cause of constant fatigue
When inflammation occurs in the small intestine, nutrients cannot be properly absorbed into the bloodstream and the body lacks energy. Nasal congestion, which often accompanies allergies, interferes with normal breathing and sleep at night. Therefore, it is important to identify and eliminate contact with allergens, as well as take antihistamines in a timely manner if such contact is unavoidable.
Why is constant fatigue one of the symptoms of anemia and insulin resistance?
Anemia occurs when the body does not produce enough red blood cells or when there is not enough hemoglobin in the red blood cells. This leads to a lack of oxygen in the body, which causes fatigue and weakness. Iron deficiency is one of the most common causes of anemia, but B12 deficiency, bone marrow abnormalities, or heavy periods can also lead to anemia. Diagnosis and treatment of anemia is carried out by a qualified specialist.
Insulin resistance means that cells do not receive enough glucose. And because cells can't absorb sugar properly, they can't get enough energy. Insulin resistance also leads to weight gain, promotes inflammation, and negatively impacts energy levels. To solve this problem, try giving up sugar and doing exercise, or you can immediately consult a doctor who will advise the most appropriate solution to the problem.
Constant fatigue due to thyroid dysfunction
The thyroid gland controls the functioning of many organs in the body, including the brain, heart, liver, and skin. If the thyroid gland is not working actively enough, a person feels tired due to changes in the chemical reactions occurring in the body.
Possible causes of fatigue include anemia, depression, hypothyroidism, allergies, gluten intolerance, restless leg syndrome and insulin resistance.
To rule out or confirm this potential cause of fatigue, you need to see a doctor who will perform the necessary examination and tests. Your doctor will also choose a solution to your thyroid problem based on your case.
Modern man is forced to live in constant tension. Hard weeks of work, conflicts at home, household chores - all this causes chronic fatigue. It is expressed as a psychological illness; a person loses the desire to perform his usual actions. How to start fighting the disease correctly and how to live on if you don’t have the strength?
How to find the strength to live on?
Lack of vitality is called apathy. It is manifested by a lack of interest in life and the desire to exist further. Psychologists recommend several methods of treating this symptom:
- You need to take paper and write on it everything that is happening in your soul. Next, you need to hide or burn your note. If such an idea seems stupid, then you can speak out about everything to a stranger. After this action, slight relief should occur;
- Isolate yourself with nature, take a break from the bustle of the city. Go to the forest, breathe in the fresh air, listen to the birds singing. Such relaxation will restore vitality;
- Psychologists say: in order to get rid of negativity, you cannot keep your emotions inside yourself. If you want to cry, you need to cry, you want to scream, you need to shout out, and so on.
If you cannot overcome the problem at home, then you need to contact a specialist.
How to find the strength to live?
Apathy is a feeling that does not notice time. It can begin to torment a person from the very morning. He will wake up and be too lazy to go to work or do household chores; despite the early hour, he will feel slightly tired. How to find the strength to continue existing? Required charge your body, and you can do this in three ways:
- Proper nutrition- excellent “batteries” for the body. Studies have shown that a person who eats only healthy foods feels more energetic and less stressed. People who eat conservative, fatty and unhealthy foods always feel tired due to the heavy load on the body;
- Citrus gives vigor, improves well-being and energizes you for the day. This is much better and healthier than drinking a glass of coffee. If you are allergic to citrus, you can enjoy its aroma: add orange essential oil to your shower gel or perfume;
- Another source that gives cheerfulness is sport. Light morning exercises will allow you to wake up faster and gain strength for the whole day. If it doesn't bring you pleasure, then just turn on your favorite songs and dance, even if you don't know how to do it.
Follow these simple rules every day, in addition, work on yourself: try to suppress depression, look for positive aspects in every situation, create new goals for yourself in life.
Several main causes of fatigue and depression
Before you fight a disease, you need to know its root cause. Fatigue may appear due to:
- With constant stress and depression. First, the brain cells suffer from this, then the entire body as a whole. A person completely loses the feeling of joy, he can remain motionless for several hours and not leave the room for several days. Only a psychologist with extensive experience or medication treatment can help in such a situation;
- With vitamin deficiency. Fatigue may also occur due to a lack of B vitamins, folic acid and hemoglobin. First, a feeling of fatigue appears, then anemia develops, as a result - the body begins to work at half capacity;
- With diets. A person who is losing weight limits their intake of glucose, which causes the cells to be in a state of weakness. Fatigue appears to a greater extent after mono-diets and fasting days;
- With heavy physical activity. Intense sports activities lead to fatigue;
- With heavy mental load. Often students are in a state of stress and depression for a long time after the session.
In addition to the five main reasons, Fatigue may also be associated with taking medications, some of them put a lot of stress on the body.
What can happen if depression is left untreated?
As already mentioned: stress, depression, lack of vitality are not temporary problems, they are a disruption of the body’s functioning. This disease must be cured as soon as possible, otherwise it may worsen.
There are several negative aspects that depression can lead to:
- The cells will no longer be filled with oxygen, resulting in anemia;
- The person will withdraw into himself, stop communicating with friends, relatives, and going to work;
- The meaning of life, purpose and strength for further existence disappears;
Depression affects both the psychological and physical aspects of a person. In 3% of cases, prolonged stress leads to suicide.
Is it possible to get rid of fatigue with medications?
Exists several ways to cure chronic fatigue medications:
- Medicines containing Ginkgo Biloba leaf extract. They improve brain function, calm and normalize sleep. It is recommended to take them to improve the condition of neural connections;
- General restoration of strength is provided by unsaturated Omega-3 acid. It affects the entire body;
- If you have a feeling of irritation and anxiety, then the drug “Tenoten” or motherwort tincture will help relieve it.
Each of the above medications must be taken three times a day. It is not recommended to take the medicine at night.
What to do to prevent depression from appearing?
Depression and fatigue are unpleasant conditions. No person would want to encounter him. You can prevent its occurrence by leading a healthy lifestyle:
- Do not overload your body: alternate rest and work;
- Get enough sleep, sleep at least seven hours a day, this is enough to restore vitality;
- Give up bad habits: drinking coffee, alcohol and nicotine. They contain harmful substances that reduce the body's energy reserves;
- Do only those things that bring you pleasure. Don't force yourself to do something you don't like;
- Communicate only with pleasant and positive people.
Have you been tormented for an indefinite time by the question of how to live on if you have no strength? Don't know how to deal with this problem yourself? Do not hesitate to ask a specialist for help; this is a fairly common illness; if it is not cured in time, you can cause irreparable harm to your body.
Video: how to get an incentive to live?
Fatigue and apathy after a long day of work are normal and natural. To get back to normal, a healthy person just needs to get a good night's sleep or just survive until the weekend. But if even rest doesn’t help you get back on track, it’s time to think about visiting a doctor.
When you wake up in the morning, do you find it difficult to get dressed and feel lethargic for the rest of the day? On weekends, do you lack the strength and desire to even go for a walk, and even more so on weekdays? After walking a couple of flights of stairs, are you ready to fall down from weakness? All these signs may indicate serious health problems; Some of them, however, can be solved on your own, while others require the help of a specialist. The authors of the book “Your Body's Red Light Warning Signals,” published in America, named the 8 most common causes of constant fatigue.
1. Lack of vitamin B12
This vitamin helps your body's nerve cells and red blood cells function. The latter, in turn, are involved in transporting oxygen to the tissues, without which the body cannot process nutrients into the energy it needs. Hence the weakness due to B12 deficiency. This condition can be identified by other signs: for example, it is very often accompanied by diarrhea, and sometimes by numbness of the fingers and toes and memory problems.
What to do. Vitamin deficiency is detected by a simple blood test. If it shows a positive result, you will most likely be advised to eat more meat, fish, dairy products and eggs. The vitamin is also available in medicinal form, but is poorly absorbed and is usually prescribed only in extreme cases.
2. Vitamin D deficiency
This vitamin is unique because it is produced independently by our body. True, for this you need to spend at least 20-30 minutes in the sun every day, and the latest criticism of tanning enthusiasts does not help this at all. The press is full of warnings that sunbathing can lead to premature aging, age spots and cancer. This is partly true, of course, but excessive caution is no less dangerous to health. Vitamin D deficiency, doctors warn, can result in heart problems, high blood pressure, neurological disorders and some types of cancer.
What to do. Vitamin D levels are also checked with a blood test. You can replenish it with a fish diet, eggs and liver. But sunbathing is also necessary. 10 minutes in the fresh air a day will be enough to get rid of fatigue.
3. Taking medications
Read the package insert for the medicine you are taking. Possibly side effects include fatigue, apathy, and weakness. However, some manufacturers may “hide” this information from you. For example, antihistamines (used for allergies) can literally drain your energy, although you won't read it on the label. Many antidepressants and beta blockers (hypertension medications) have a similar effect.
What to do. Each person reacts to medications differently. The form and even the brand of the drug may matter. Ask your doctor to find another one for you - maybe changing pills will get you back into shape.
4. Malfunction of the thyroid gland
Thyroid problems can also include changes in weight (especially difficulty losing weight), dry skin, chills, and menstrual irregularities. These are typical signs of hypothyroidism - an underactive thyroid gland, due to which the body lacks metabolism-regulating hormones. In an advanced state, the disease can lead to joint diseases, heart disease and infertility. 80% of patients are women.
What to do. Go to an endocrinologist and decide how intensive treatment you need. As a rule, patients have to remain on hormone replacement therapy for the rest of their lives, although the results justify the costs.
5. Depression
Weakness is one of the most common companions of depression. On average, about 20% of the world's population suffers from this scourge.
What to do. If you don't want to take pills and go to a psychologist, try playing sports. Physical activity is a natural antidepressant, promoting the production of the “happy” hormone serotonin.
6. Intestinal problems
Celiac disease, or celiac disease, affects approximately 1 in 133 people. It lies in the inability of the intestines to digest the gluten of cereals, that is, as soon as you sit on pizza, cookies, pasta or bread for a week, bloating, diarrhea, discomfort in the joints and constant fatigue begin. The body reacts to a lack of nutrients that it cannot receive due to the intestines’ inability to absorb them.
What to do. First, undergo several tests to make sure that the problem is really in the intestines. In some cases, endoscopic examination is required to confirm the diagnosis. If the answer is yes, you will have to seriously reconsider your diet.
7. Heart problems
About 70% of women who have had a heart attack complain of sudden and prolonged attacks of weakness and constant fatigue that precede the heart attack. And although the heart attack itself is not so painful for the fair half of humanity, the percentage of deaths among women is constantly growing.
What to do. If you have other symptoms of heart problems - loss of appetite, difficulty breathing, rare but sharp chest pain - it is better to consult a cardiologist. You may need an electrocardiogram (ECG), echocardiogram, or ultrasound examination of the heart. Treatment depends on the results. To prevent heart disease, you can change your diet to a low-fat diet and do light exercise.
8. Diabetes
This insidious disease has two ways of wearing you down. First: when a patient's blood sugar level is too high, glucose (that is, potential energy) is literally washed out of the body and goes to waste. It turns out that the more you eat, the worse you will feel. By the way, the state of constantly elevated blood sugar has its own name - potential diabetes or prediabetes. This is not yet a disease, but it manifests itself in the same way in persistent fatigue.
The second problem is strong thirst: the patient drinks a lot, and because of this he gets up several times a night “out of need” - what kind of healthy sleep is that?
What to do. Other symptoms of diabetes include increased urination, increased appetite and weight loss. If you suspect you have this disease, the best way to check your suspicions is to get your blood tested. If you have diabetes, you will have to follow a diet, regularly check your blood sugar, take medications, and possibly exercise. If you are diagnosed with prediabetes, losing weight and increasing physical activity can prevent the condition from getting worse.