Monday. The alarm clock sounds exactly at 6 am. Eyes open painfully, because the breakdown once again poisons the morning. For the day you need to go to work, to cope with the responsibilities of the house, while not forgetting about the family, the promised friend meeting. The dog nearby whines plaintively, asking for food, attention, walking. And all this idyllic picture is broken on the already tired fatigue.
There is a way out, of course - you can begin to struggle with exhaustion. It will take a little for this - just a desire and ... forces that are just not there. How to get out of this vicious circle?
What is a breakdown
A breakdown is a temporary state of weakness. Such fatigue is rarely long, sometimes disappears by itself after a good rest, but the discomfort from it does not become less. In addition, fatigue can quickly return. If you ignore it, the symptoms will worsen, become more protracted, frequent.
Signs of fatigue:
- low temperature and blood pressure;
- pallor, oily or dry skin, brittle nails, hair;
- lethargy, daytime sleepiness, sleeplessness at night;
- dizziness, migraine;
- lack of appetite, nausea;
- apathy or, on the contrary, anxiety, nervousness;
- muscle weakness;
- weak, slightly slow pulse.
Signs are individual for each person. In some, only a couple of symptoms appear, in others - all of the above and even more. People of all ages, professions, both sexes can suffer from exhaustion. The main causes of this condition are considered stress, poor lifestyle, vitamin deficiency, hard work and ... laziness.
How to get rid of such fatigue?
No power - what to do?
Pick up vitamins
It is better to use them in natural form, that is, in natural products. Read more in the table.
| Vitamin | Products that contain | Signs of hypovitaminosis |
|---|---|---|
| A | Cod liver, carrots, pumpkin, paprika | Dry, scaly or rough skin, blurred vision |
| C | Greens, sweet pepper, cauliflower, citrus | Increased fatigue, drowsiness, frequent colds |
| K | Green vegetables, any cabbage, vegetable oils | Unreasonable bruises, tired look, poor blood clotting |
| D | Fish oil, milk, caviar, butter | Brittleness of bones, nails, hair, caries, muscle pain |
| PP | Champignons, white mushrooms, peas, hare | Lips cracked, gums bleeding, dry skin, hair loss |
| H | Beef liver, yeast, beans, egg yolk | Dermatitis, drowsiness, dry eyeballs, insomnia |
We should also mention the vitamins of group B. Practically all people with chronic fatigue have a shortage of them. They are contained in the liver, meat, dairy products.
You can also take vitamin preparations, but for this it is better to find out exactly which substances in the body are not enough and how much. The same symptom can appear for different reasons. Therefore, consultation of the therapist, prescribed tests will be the first necessity.
Customize sleep schedule
The statement that it is necessary to sleep exactly 8 hours a day is a myth. This is only an approximate average figure. The fact is that some people need a good rest for 6 hours, another for 10, and for the third 7 at night and 1-2 during the day. The schedule is made individually. However, there are some general guidelines for sleeping:
- try to get up and go to bed at the same time, even on weekends;
- regularly air the bedroom;
- not eating heavy food for 2-3 hours before bedtime;
- shortly before the night rest, put all gadgets away;
- it is desirable to buy an orthopedic mattress, several small pillows;
- choose bedding from natural fabrics.
Organization of work taking into account personal biorhythm will be useful. This will help to be concentrated, fresh, vigorous during working hours.
Spending time outdoors
Why do villagers, small greenhouses suffer from power loss much less often? Because clean air is a guarantee of health. Uncontaminated oxygen has a positive effect not only on the lungs, the respiratory system as a whole, but also on the blood that feeds all the cells in the body.
If a person lives in the city or just a stuffy village, simple walks around the city will not help. A good alternative would be to visit:
- natural parks, reserves;
- sea or mountain resorts;
- natural areas of nature - forests, steppes, fields;
- therapeutic recreational resorts, boarding houses;
- rivers with running water.
Inhalation on the recommendations of doctors, as well as the cultivation of plants at home will also have a positive effect on health and mood.
Move more
Sport - is life. And he brings happiness. During active occupations, serotonin is produced in the body, and endorphins are hormones responsible for good mood, joy, and euphoria. Sometimes you do not want to do exercises, but you can cope with it:
- registering for any type of dance is also a kind of sport;
- ask friends to support healthy lifestyles, strive for recovery together;
- learn to run or walk in the morning, having gotten a dog;
- set a clear goal, for example - lose 3 kg per month. It is advisable to come up with a good reward for completing the task;
- include energetic music during class;
- look at the photos of people who previously had health problems or overweight, but they coped with the problem. If someone else could, why not try?
It is not necessary to immediately go to the gym or work on yourself at an intense pace. It is even harmful. You can start with simple walks, fast walking, increasing their duration, frequency. The main thing is to develop the habit of regularly allocating time to exercise. Then it will be much easier.
Drink clean water
Another problem of large cities. Water pipes do not change so often, dirty microparticles get into the water. In villages, towns, the liquid is not always disinfected at a sufficient level. To minimize damage, it is best to purchase a cleaning filter. Why him?
Many use other cleaning methods, but they are ineffective. For example, filtering through dense gauze or cotton wool eliminates large pieces of rust, but does not protect against small particles. Boiled water is free from dirt, but nutrients from it also disappear. That is why buying a filter - a separate or nozzle for the crane - would be the right decision.
Now about the quantity.
The statement that it is necessary to drink 2 liters of water a day is a myth. Focus better on two indicators - the feeling of thirst and weight. As for the latter, the daily rate is 30 milliliters per 1 kilogram.
Add more positive
Good events, good, even small daily joys are a positive charge. They force to look at everything with optimism, fill with vigorous energy, forces. What is meant by positive:
- chat with nice people;
- time spent with children, pets;
- caring for your body, soul, emotions;
- relaxation training;
- hobby or self-realization;
- volunteering, other good deeds;
- the realization of their own or others' dreams.
Laziness is a negative quality that in itself takes away strength. A lazy person suffers not from lack of energy, but from unwillingness to do anything. So how to win laziness? To the breakdown did not begin at all, it is desirable to apply all the listed tips regularly. This will serve as a good prevention not only fatigue, but also more serious diseases.
