Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels.
If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.
A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.
Read more about healthy eating.
You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy.
Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Read more about starting exercise.
Find out the physical activity guidelines for adults.
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic.
Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Read more about how to lose weight.
Many people don't get the sleep they need to stay alert through the day.
The website of the Royal College of Psychiatrists has information on sleeping well.
Tips for sleeping well include:
Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:
Whatever relaxes you will improve your energy.
Read more about how to relieve stress.
There's some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.
See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.
The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.
Caffeine is found in:
Try to stay off caffeine completely for a month to see if you feel less tired without it.
You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.
Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours.
Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy.
The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.
Try to have several alcohol-free days each week.
Read more about how to cut down on alcohol.
Sometimes you feel tired simply because you're mildly dehydrated.
A glass of water will do the trick, especially after exercise.
Read about healthy drinks.
Running on fumes? Here's how to stop feeling so tired all the time.
Written by Peter Jaret
You’re only as old as you feel, the saying goes. But what if you feel old, tired, and rundown?
Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy. Some even slow the aging process.
Here’s how to refill your tank when your energy levels sputter.
Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.
Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs.
If you begin to experience fatigue after starting a new medication, tell your doctor.
The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.
“Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”
Although almost any exercise is good, yoga may be especially effective for boosting energy. After six weeks of once-a-week yoga classes, volunteers in a British study reported improvements in clear-mindedness, energy, and confidence.
It’s never too late to try, either. University of Oregon researchers offered yoga instruction to 135 men and women ages 65 to 85. At the end of six months, participants reported an increased sense of well-being and a boost in overall energy.
Dehydration zaps energy and impairs physical performance. “Our research shows that dehydration makes it harder for athletes to complete a weight lifting workout,” says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. "It’s reasonable to think that dehydration causes fatigue even for people who are just doing chores."
Dehydration has also been shown to decrease alertness and concentration.
How to know if you’re drinking enough water?“Urine should be pale yellow or straw colored,” Judelson says. “If it’s darker than that, you need to drink water.”
Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue.
The solution: Get to bed early enough for a full night’s sleep.
When people enrolled in a 2004 Stanford University study were allowed to sleep as long as they wanted, they reported more vigor and less fatigue. Good sleep habits may also have important health benefits. Centenarians report better than average sleep.
If you do fall short on shut-eye, take a brief afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost, according to the American Academy of Sleep Medicine.
Good for your heart, omega-3 oils may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more vigorous.
Some people get a burst of energy first thing in the morning. They're often called morning larks. Night owls are people who are at their best at the end of the day.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.
Losing extra weight can provide a powerful energy boost, says Stewart, of Johns Hopkins University. Even small reductions in body fat improve mood, vigor, and quality of life.
Most weight loss experts recommend cutting back on portion sizes, eating balanced meals, and increasing physical activity.
Some people may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level.
Favor whole grains and other complex carbohydrates.
These take longer than refined carbohydrates to digest, preventing fluctuations of blood sugar.
If you start eating more often, watch your portion sizes to avoid weight gain.
As the name implies, chronic fatigue syndrome is a condition in which a person constantly feels very tired and gets tired quickly.
This condition persists for at least six months, and fatigue is not explained by any diseases.
Physical and mental stress aggravate the condition, but rest and sleep do not alleviate it.
In addition to fatigue, there may be:
Exact causes unknown. Scientists believe that some people may be born with a predisposition to this disease (we talk about risk factors below), and a number of adverse conditions can trigger the development of the syndrome.
Possible causes of chronic fatigue syndrome:
Scientists primarily "suspect" the Epstein-Barr virus and the human herpes virus type six, but a convincing link between these viruses and the syndrome has not yet been found.
The immune system of people with chronic fatigue syndrome appears to be slightly impaired. But it is not yet clear whether such a disturbance is sufficient to cause the syndrome.
Occasionally, patients diagnosed with chronic fatigue syndrome have abnormal hormone levels in the blood, but the causal relationship between these disorders and the development of the syndrome, again, is not clear.
Some people report that they have experienced trauma, surgery, or significant emotional distress shortly before the onset of symptoms.
Experts say that chronic fatigue syndrome occurs in women 2-4 times more often than in men. However, it is possible that such a “bias” arises from the fact that women, in principle, are more likely to go to the doctor with complaints of fatigue and, therefore, receive a diagnosis more often.
The disease can appear at any time in life. However, two peaks are distinguished: in adolescence (from 10 to 19 years old) and in adulthood (from 30 to 39 years old). Scientists do not undertake to carefully assess the prevalence of chronic fatigue syndrome in the world because of the difficulties in making a diagnosis.
Another possible risk factor besides sex and age is genetic predisposition. Experts have found that people with chronic fatigue syndrome have differences in the work of genes involved in the functioning of the immune system.
Genetic predisposition to chronic fatigue syndrome can be assessed with the Complete Genome test.
In the era of the COVID-19 pandemic, more and more people are experiencing the so-called post-COVID syndrome. Among its symptoms are the same as those of chronic fatigue syndrome (CFS).
Similar symptoms of CFS and COVID-19:
Despite the fact that these syndromes are so similar, and many patients claim that they developed CFS after a viral illness, scientists cannot yet say that there are causal relationships between these diseases.
Chronic fatigue syndrome is also not included in the list of diseases that increase the risk of severe COVID-19. However, scientists still recommend that patients with confirmed chronic fatigue be more careful about their health and, if possible, not expose themselves to unnecessary risk of contracting a coronavirus infection.
Chronic fatigue syndrome is difficult to diagnose because its symptoms are non-specific and can point to a wide range of other health problems.
Thus, fatigue can be caused by a lack of certain vitamins and minerals, such as vitamin D or iron, sleep problems such as insomnia, sleep apnea, restless legs syndrome, or diseases such as diabetes, hypothyroidism, depression.
Some diagnoses can be ruled out using blood, urine and stool tests. To confirm CFS, after testing, the doctor will need a lot of other data: the patient's medical history, a detailed conversation with him, dynamic observation of symptoms, tests for psychological state.
Experts agree that a diagnosis of Chronic Fatigue Syndrome is made if the patient's condition meets three criteria:
● The feeling of fatigue persists for six months or more and is so severe that it interferes with the patient's activities that were habitual before the disease;
● physical, mental or emotional stress worsens a person's condition;
● sleep and rest do not help.
In addition to the "mandatory" symptoms listed above, the patient must have at least one of the following two problems:
● difficulty concentrating and remembering;
● dizziness, which increases with a change in body position (when moving from a sitting position to a lying position and vice versa).
There are no medicines that would make it possible to get rid of chronic fatigue syndrome. However, doctors can prescribe medications to relieve the symptoms of this condition.
Drugs used to relieve CFS help :
Patients with this disease find it difficult to perform their work duties, lack the energy to engage in hobbies, and relationships with family and friends suffer.
Specialists, in addition to taking medications and constant monitoring by a doctor, recommend paying attention to lifestyle and the formation of new habits.
Changing work schedules (switching to flexible working hours with the opportunity to take a break during the day) can help, and using paper calendars or apps with a task reminder function can solve some of the problems with forgetfulness.
Doctors advise to learn how to distribute strength and energy during the day: so, if a person feels better, do not try to complete as many tasks as possible during this period, because later, after the end of the “active” period, everything can only get worse.
It is worth planning your day more carefully, setting aside time for each task.
We are talking even about everyday things, such as breakfast or taking a shower.
It is necessary to switch to a healthy and balanced diet. Many people report that the Mediterranean diet helps them. Avoid smoking, alcohol, caffeine and sweets.
Although physical activity usually worsens the condition of people with chronic fatigue syndrome, exercise is still necessary to maintain overall health of the body. Doctors advise you to contact specialists and with their help to choose the optimal schedule of training and exercises - such that they do not cause excessive fatigue. True, this task can be difficult.
● Feeling tired from time to time is normal. Normal fatigue goes away if a person gets enough sleep, eats well, and is physically active.
● If fatigue persists for several months and affects the quality of life, this is a reason to see a doctor.
● The symptoms of chronic fatigue syndrome are non-specific and may be indicative of another condition.
A comprehensive examination is necessary to make a diagnosis.
● There is no cure for Chronic Fatigue Syndrome, but different types of medicines can help manage the symptoms and improve the patient's condition.
● Just as important as medicines is lifestyle changes: careful attention to nutrition and sports, work and rest, organization of free and working time.
● Patients with chronic fatigue syndrome can successfully cope with the symptoms of the disease and lead a normal life.
Atlas Genetic Test results can help you better understand your body and how it works. This will help you choose the right nutrition and the right physical activity in order to maintain and increase your energy supply for an active life.
More articles on how to stay energetic and active on the blog:
July 26, 2021 09:07
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With the modern rhythm of life and negative information background, it is very difficult to avoid stress and emotional overwork.
Even worse, if fatigue accumulates, and then begins to occur not only at the end of the working day or week, but almost constantly. This means that it is time to finally hear the "signals for help" that the body sends.
Chronic fatigue syndrome is a disease of civilized countries. Residents of megacities are at risk, especially people whose work is associated with increased responsibility. These include teachers, doctors, firefighters, entrepreneurs, people in high positions. However, chronic fatigue syndrome can also appear in people of other professions - no one is immune from this unpleasant disease. Poor sanitary and environmental conditions, chronic diseases, viral infections and an unbalanced emotional and intellectual load - all this increases the chances of earning chronic fatigue syndrome even at a young age.
The occurrence of chronic fatigue syndrome is associated with the development of a specific neurosis of the central regulatory centers of the autonomic nervous system.
If left untreated, this syndrome can develop into depression, as well as cause infectious and allergic diseases.
Normally, any severe fatigue disappears after proper sleep and rest. If a person slept well and ate well, but continues to feel sluggish and tired, which prevents him from doing his usual things, this is rather a pathological condition. The main symptom of chronic fatigue is unreasonable constant fatigue, which reduces performance by several times. However, this is also reflected in the psycho-emotional well-being of a person: it significantly limits everyday life and interferes with communication, since moral resources are no longer enough even for loved ones. In addition, with chronic fatigue, there is a headache, memory impairment, insomnia, nausea, and much more. Due to the variety of symptoms, the disease is quite difficult to diagnose.
Chronic weakness and fatigue appear gradually, and a person may not realize for a long time how many opportunities have been lost until he tries to compare his performance in the past with what is now.
Unfortunately, people often attribute their lack of energy to age or life circumstances, thereby ignoring the symptoms and making the situation worse.
It is important to pay attention to the following signs of chronic fatigue in time:
The first of these symptoms is the key, while the rest complete the picture. In advanced cases, chronic fatigue not only reduces the quality of life, but can also provoke life-threatening situations. For example, a sharp deterioration in concentration or drowsiness is a common cause of accidents. That is why with chronic fatigue syndrome it is important to start treatment on time.
Chronic fatigue syndrome can and should be treated, but do not self-medicate. Only doctors who can prescribe outpatient treatment or send them to a health center are able to correctly determine the diagnosis.
