How to overcome chronic fatigue
Causes of chronic fatigue include 30 to 45% of physical fatigue symptoms. Other causes include mental stress, brain nervous system depression, adrenal insufficiency, kidney weakness, and poor liver function. It is important to identify the cause first because it is a vicious cycle that harms your health if the exact cause is not identified and removed. First, let's see how chronic fatigue syndrome differs from normal fatigue.
1. More than just feeling tired
People with chronic fatigue syndrome are more likely to have bed dependence when these symptoms occur. Even if I wake up all night, I can not get up like the odor of the next day. I do not have the power to go to the toilet, I do the taxiing, and I get extremely tired, and I end up lying in bed again. Muscular pain, arthralgia, headache, sore throat, etc. are also accompanied. It can be felt as if you were hit with a hammer by your whole body, or you may feel pain just by waking up in bed.
2. If you are a worker, you need to work flexibly
People suffering from chronic fatigue syndrome are more comfortable with flexible work arrangements than those who have to observe commute times. You have to be able to adjust your commute time so that you do not have the most time to feel exhausted. However, few people can actually benefit from the flexible working system. In this case, it is important that you coordinate your work so that you can do it in the clearest time of day, even when you have an appointment or a meeting appointment.
3. Conditions that can not be caught
There is a day when fatigue comes to the extreme, and there is also a day when it comes to lightly. It is hard to carry out all the work as planned because you can not catch it yourself. Because of the weather, the condition is getting worse and the stress can cause fatigue.
4. Mist-like mind
One of the worst symptoms of chronic fatigue syndrome is cognitive impairment. I do not remember why I came to a place where I arrived with a specific purpose, I have difficulty concentrating, or I have trouble calculating my money.
5. Symptoms to be kept secret
There are people who say that people who are lacking sleep increase and become tired as they are. However, those who suffer from chronic fatigue syndrome often hide it. Repeated daily fatigue can be a lazy, helpless headache for the boss and a colleague who does not want to team with peers. Even if you want to appeal to your suffering, you can not help but hide it.
Most people with normal fatigue experience a temporary symptom that will disappear if you take a break, but if you continue and repeat for more than 6 months, you can be said to have chronic fatigue. It is important to take enough rest to recover from fatigue, It is also helpful to take foods such as banana, plum, tangerine, milk, and cherries, which usually help with chronic fatigue.
Be cautious because if you overcome fatigue and eat caffeinated foods habitually, you may get worse.
How to Overcome Chronic Fatigue
1. Reduce the intake of caffeinated foods
What is important is a change in lifestyle. First, it is best to reduce the intake of caffeinated foods (coffee, chocolate, tea, cocoa, etc.) as much as possible. Excessive intake of sugars and monosaccharides (including honey, potatoes, corn, and alcohol) can also cause fatigue and pain. Usually, when you are tired, you find a lot of these foods, but you can strengthen your fatigue. Let's eat fiber-rich foods with low-fat, high-protein foods.
2. Light exercise
Exercise may not be good when tired, but light exercise is helpful. Studies have shown that aerobic exercise, including walking, cycling and swimming, has less fatigue than flexion, stretching, and relaxation therapy alone.
3. Take Vitamin B
The vitamin B group was composed of B1, B2, B3, B5, B6, B7, B9, B12, choline and inositol as water soluble vitamins which play an important role in cell metabolism. It plays a role in converting basic nutrients into energy in our body, and it contributes to the restoration and prevention of fatigue by participating in the formation of antibody that increases immunity. However, the vitamin B group is not produced in our body and should be taken separately as food or supplement. Foods rich in vitamin B include spinach, tofu, broccoli, blueberries, salmon, zucchini, eggs, oranges, bananas, cereals, mushrooms, tuna and dairy products.
4. Constant rhythm of relaxation with regular life in mind
Enough rest is a source of activity. One day of your weekly schedule must take a complete rest day. There are ways to relax completely by not doing body movement (sleeping and reading) and light walking and bicycle riding exercise not to accompany physical fatigue. Ideally, this is a regular take-off during a week, but it is not easy to schedule a race around a runner. Those who train on weekdays can take Sunday as a rest day, take a rest at home during the day and take a walk in the evening.
It is important not to break this recreation rhythm as much as possible. It is also good to relax when you feel tired, but there is less risk of resting with a constant rhythm.
In addition, it is training in a broad sense to be able to live a regular life without changing the time zone of the running time, the cycle of the rest day, the sleep time and the like as much as possible.
5. Change sleeping habits.
Sleep is the key to a regular life. Although there may be individual differences, the optimal sleeping time for fatigue recovery is 7-8 hours. Sleep over 8 hours rather than "sleep fatigue" due to fatigue remained rather. "Today is a perfect rest day, so sleeping in the middle of the day" is only a rhythm break. A sleeping person who sleeps late on a holiday will not be able to sleep in the morning because it will delay bedtime in the end. It is experimentally demonstrated that daytime muscle activity induces deep sleep. I do not need to be forced to sleep, but I do not need to force it, but when I go to bed at 12 o'clock, it interferes with the natural sleep pattern of the human, so it is better to go to sleep between 11 and 12 o'clock at the latest.