Fatigue – We’ve all faced it, especially people and professionals who have passed their prime age of 20s or early 30s. Chronic fatigue syndrome can be characterized as severe fatigue, profound physical or mental tiredness. Fatigue often results in one becoming less productive. Everyone from the blue-collar employee to even medical professionals have faced the negative effects i.e. mental and physical strain and have experienced their physiological and psychological processes being hampered. With longer working hours and sleeping less, today many people have seemed to be integrating the act of being tired into the acceptable norm and managing it with dependency upon caffeine in the form of coffee, energy drinks, and other stimulants. Even though 7 to 9 hours of sleep may be optimal, we know that it’s not practical for a lot of people in the workforce to get the same. We also recognize that there are people that do obtain the proper amount of sleep but still suffer from feelings of general fatigue. A recent survey found that nearly ½ of all working class complain of feeling tired most of the time. Of this percentage, 56% said that they didn’t have the energy to do what they desired, or to perform activities they derive pleasure from. Fatigue is a physical or mental weariness that results from prolonged exertion. However, for some, it has no known cause. No matter how much rest is achieved, energy seems fleeting at best.
What Does Chronic Fatigue Mean
Imagine feeling exhausted after walking just two blocks, or constantly experiencing muscle and joint pain. Imagine feeling heavy and sluggish rather than rested after a night’s sleep. And imagine these issues lasting for months/years. These are some of the symptoms of chronic fatigue syndrome, also known as chronic fatigue or immune dysfunction syndrome. Today chronic fatigue syndrome is a major public health problem. Chronic Fatigue Syndrome isone of the most common chronic illnesses of our time. It is also one of the most misunderstood ones. People often assume that somebody suffering with chronic fatigue syndrome are ‘merely tired’, perhaps from overwork or stress or are depressed and that it’s all in the head. Fact is that people suffering from Chronic Fatigue Syndrome (CFS) have a complex, multi-system illness, showing abnormalities in the immune, neurological, endocrine and other systems. The profound exhaustion of a person with chronic fatigue syndrome bears no relation to the fatigue a healthy person feels as the result of a busy life. Also somebody diagnosed with chronic fatigue syndrome may have never experienced a psychiatric illness, such as depression, before the onset of the illness.
Chronic Fatigue Symptoms
General signs and symptoms of Chronic Fatigue include:
- Lack of enthusiasm
- Lack of energy at the end, or throughout the day
- Whole body exhaustion
- Weakness or tiredness
- Diminished quality of life
- Body aches and pains
- Mental and physical weariness
- Brain fog, confusion, memory loss and difficulty processing sensory input
- Depression
Causes of Extreme Fatigue
Researchers have long suspected and searched for a virus as the cause. It is now suspected that chronic fatigue syndrome, like cancer, represents a cluster of clinically distinct diseases whose origins may lie in a combination of factors: one or more viruses, environmental toxins, stress and genetic predisposition. Doctors and experts still are uncertain as to why some people feel more fatigued than others. Individual metabolic rates, exercise, and diet are thought to be key contributing factors, but its primary cause is still not fully understood. The primary influences in many people complaining of general fatigue seem to reside within emotional or physical stressors, as well as underlying medical conditions. But again, it’s important to realize that this is not a chief determinant and can vary across geographical regions, ages, and sexes. Other recognized contributors include:
- Drug abuse: alcohol or otherwise
- Overexertion
- Worry/Anxiety/Stress
- Consumption of sugars or refined foods
- Poor or insufficient amounts of sleep
- Taking pain-killers, prescription medications or antibiotics
- Poor Dental Health (cavities, gum diseases and poor oral hygiene)
How to Combat Fatigue
Lifestyle changes can go a long way in combating fatigue. We’ve all heard it from our physicians; “Sleep and relax more, and work less.” But no matter how simple this recommendation is, with the demands of today’s time, doing so can be quite complex. Not only are we asked to be 50 – 60 hour a week professionals, we’re also asked to be great parents, citizens that give back to their society, communities, and healthy individuals. Thinking about all the things there are to accomplish in life is enough to result in exertion and exhaustion. However, there are tools that may be recommended by your general physician which includes;
Rest – Not just sleeping more, but actually pacing yourself throughout the course of the day. Many doctors feel that taking breaks and meditation can actually prevent you from becoming fatigued.
Exercise – First and foremost, exercising regularly can reduce stress. This inhibits the release of the hormone cortisol, which may be a contributor to feelings of fatigue. Being healthier also improves your overall energy levels and feelings of well-being.
Diet – Eating small, balanced meals help to regulate blood sugar levels and help to sustain your body’s production of energy. Good food sources contain many nutrients known to boost natural energy levels. This category (diet) also includes adequate hydration, as not drinking enough water can cause fatigue.
Plan Ahead – Planning will make your life less stressful. Plan when you go to bed and when you’ll arise. Also, visualize your work environment and make it as organized as possible. Doing so will make you more productive when you are working so you’ll have more energy to spend on activities that will benefit you and your family.
Treatment – Any underlying medical conditions should be treated accurately, as certain illnesses are known to produce feelings of illness and fatigue. Any changes in general health should be reported to your primary care physician for medical recommendation.
How to Prevent or Cope with Chronic Fatigue
Chronic fatigue syndrome disrupts work and family life for hundreds of thousands of people. There may be triggers which may cause flare-ups or worsen the condition. Some of the common ones being:
- Intake of deep fried food and refined items such as potato chips, crackers, cereals and more
- Excessive Sugar intake of any kind, except the natural ones
- Processed and/or packaged foods of all kinds
- A stressful day or event or a day with too much activity (even positive ones)
- Poor sleep
Other than avoiding the above triggers there are many little things can make a big difference
- Take a bath for at least 20 minutes with Dead Sea salts or Epsom salts and some lavender
- Read a favourite book or watch a favourite movie
- Listen to soothing music
- Drink some acai juice, good for pain
- Have a cup of relaxing tea or a favourite one that you enjoy for relief from stress and anxiety
- Eat a piece of dark chocolate, preferably an organic one which is low in sugar
- Getting enough Vitamin D and Magnesium could help a lot
Fatigue Treatment
Only a small percentage of those with chronic fatigue syndrome are medically diagnosed. Thus, over 90% of people with the illness silently suffer and are struggling to maintain normal lives without the benefit of medical diagnosis or treatment. New researches have also reinforces the understanding that the illness can involve significant transient (as opposed to permanent) brain impairment. Brain scans have revealed lesions in people with the illness, as well as a decreased blood flow to the cerebrum and midbrain.
Coping with chronic fatigue can entail identifying the root factors of different symptoms and planning a strategy to combat them. These various challenges are often referred to as body burdens. They are anything that reduces your overall health or drains your body’s energy reserves. The list could include hidden viruses, infections, or dental issues, including gum infections. Other possible body burdens may include:
- Frequent Colds or Flu
- Nutritional Deficiencies
- Food Allergies
- Chemical sensitivities
- Heavy Metals (such as mercury, aluminium)
Any of these conditions can create extra stress on the body. One or more of them could be the very root cause. It is important to sort through every health issue you may be dealing with for clues to discovering your own road to recovery. No two people with chronic fatigue will be exactly alike. So what may work for one person, may not work for you. Which is what makes dealing with chronic fatigue such a challenge.