Fatigue after work, stress - the normal reaction of the body. However, only as long as this condition can be eliminated with a good rest. If weakness and lethargy do not leave even after a sound sleep, relaxation, it is chronic fatigue. Why does it arise, what threatens and what methods of dealing with it are most effective?
What is chronic fatigue?
Chronic fatigue is a psycho-emotional state, which is accompanied by a constant loss of strength, drowsiness, a decrease in concentration, a deterioration in memory. Also, some patients with this syndrome have:
- unreasonable headaches;
- insomnia;
- irritation, bad mood;
- reduced immunity, susceptibility to allergies;
- enlarged lymph nodes;
- muscle pain, weakness.
Depression, loss of craving for life, often fever (up to 38.5) can also be symptoms. The complexity of the diagnosis of the syndrome lies in the fact that its symptoms are similar to many other diseases. Therefore, the main sign of the disease is weakness and fatigue, which last for a long time - from a month to a year.
The most susceptible to this disease are women of 25-45 years old and teenagers.
To understand how to effectively deal with this syndrome, it is better to know why it occurs at all.
Causes of chronic fatigue
Psycho-emotional and physical stress
The intense pace of work, incessant stress, exhausting the body without proper rest take away the last strength. After the causes are eliminated, joy, lightness do not return immediately. Rehabilitation can take weeks, months. That is why many, getting rid of negative factors and not getting an instant improvement, mistakenly begin to look for other reasons. Or, even worse, they give up, and this only makes fatigue worse.
Chronic diseases and viral infections
In such cases, the disease is called asthenia. After a protracted or acute illness, the immunity is weakened more than ever. The body spends the last resources to eliminate the negative effects - to restore tissue, renew blood, remove toxin residues. It also requires energy. If, after the infection, the patient does not pay enough attention to proper nutrition, sleep, fatigue will remind of himself for a long time.
Wrong way of life
Even if a person feels healthy, but neglects the daily routine, this is a direct path to a constant feeling of exhaustion. Wrong distribution of time between work and rest, chaotic junk food, irregular sleep, bad habits aggravate well-being.
Environment
Residents of megacities suffer from chronic fatigue more often than those who settled in small towns or villages. Exhaust gases of machines, production wastes at factories, irradiation from machinery, a small number of natural areas have a negative effect on health.
What can be done to eliminate these causes and, finally, enjoy the joys of life?
How to get rid and recover from chronic fatigue
Learn to relax
If there are a couple of free hours in the evening, it is better not to rush to spend them on the gadgets. Instead, they are perfect:
- creative activities - music, dancing, drawing, etc .;
- meditation, the use of relaxation techniques;
- spa treatments and other relaxing beauty treatments;
- meetings with good friends, relatives;
- reading;
- walks in the fresh air;
- games with pets.
If the work takes all the free time, it is an alarming signal that it is time to change the workplace. It is not a pleasant prospect to spend all the money, and to spend salaries on the restoration and treatment of exhaustion. Workaholism sometimes hurts - it is better to take into account.
Visit the doctor's office
If the cause of fatigue lies in physiological problems - this is a reason to go to the therapist. How can he help?
- determine the remnants of the infection, prescribe medication to eliminate it;
- prescribe taking supplements, vitamins to strengthen the immune system;
- increase blood hemoglobin levels;
- write out the direction of physiotherapy, physiotherapy;
- open a hospital for a good rest;
- send to a medical boarding house or to a specialist in a narrow area - a nutritionist, an allergist, a rhythmologist, etc.
If stress is the basis of the syndrome, the help of a psychotherapist will be needed. He will teach:
- easier to respond to the troubles of life;
- relax quickly with the help of relaxation techniques;
- successfully deal with your own life, take control of situations;
- love yourself, take care of your body;
- identify the main psycho-emotional problem and cope with it;
- believe in yourself, get out of depression.
In general, it is always better to listen to the advice of doctors, regardless of the method chosen for dealing with fatigue.
Schedule a day
And again to the topics of nutrition, sleep and bad habits.
Night rest. In this matter, it is better to rely on personal biorhythm. How to define it? An erroneous biological rhythm is calculated from the sensation of drowsiness. When you want to sleep - then you need to go to bed. It is not right. The problem is that people with chronic fatigue often experience insomnia or, on the contrary, constant sleepiness.
The correct option would be to rely on moments of the highest physical, mental activity. Owls often work in the evening, and the larks are at the peak of intelligence just before lunch. Pigeons are usually most active in the middle of the day.
Diet The basic principles are presented in the table.
| Meals at the same time | Irregular snacks |
|---|---|
| 4-, 5 single meals | 2-, 3-time overeating |
| Hearty breakfast | Heavy dinner |
| Intake of vitamins, supplements prescribed by a doctor | Self-medication |
| Rejection of heavy meals 2-3 hours before bedtime | Lack of snacks strictly after 6 pm |
Harmful habits. It’s obvious that quitting smoking, drugs, and alcohol in large quantities is required to maintain health. The use of such substances - the choice of the person. For those who are still trying to get rid of such habits, there is a tip: you should gradually give up bad habits, replacing them with something else. Instead of cigarettes - candy, instead of alcoholic beverages - useful broths.
Add freshness and purity
In the House. Dirty, cluttered, cramped rooms cast despondency. It is not surprising that in such conditions depression and weakness occur. Let the cleaning is not the most pleasant thing, but useful. It is also best not to forget about airing.
Chlorophytum, ficus, spathiphyllum, aloe well purify the air in the room, so it would be nice to put a couple of pots with these plants on the windowsill.
In the air. This is especially true of residents of large, sultry cities. In the metropolis, oxygen is contaminated with dust, so parks and other areas of nature are the leading positions in the list of places that it is desirable to visit often. An even better option would be to leave the city - to the village, to the country, to the nature, or to the health resort. Marine or mountain resorts are recommended to visit at least once every three years.
Say “yes” to sport
Physical exercise in fresh air strengthens the body well, improves immunity, improves brain function. It is better to start with simple exercises, gradually increasing the load, the duration of classes. Leaders to get rid of fatigue are such sports:
- swimming;
- Athletics;
- gymnastics, sports aerobics;
- cycling
Dancing is another great way to trigger the production of endorphins, serotonin. These hormones increase activity, are responsible for a good mood.
Love the sea salt bath
Depending on the type of salt, such water procedures can have almost the opposite effect. Ideally - buy unpainted sea crystals. But if you want to take a flavored bath, it is better to immediately learn about the effects of different odors on the body. For example, the needles soothe the nervous system, clear the airways, and citrus fruits improve blood circulation and invigorate well.
To carry out such a procedure is recommended no more than once every two days. You can not take a salt bath immediately after a meal. It is better to arrange such a rest in the evening or at least after lunch.
No matter how paradoxical it may sound, sometimes chronic fatigue is eliminated with the help of activity. For the treatment of this syndrome will not need expensive drugs, procedures. So, the whole thing is only a sincere desire, action. And you can afford it.
