How to Overcome Chronic Fatigue

Tiredness has many faces. The main ones are two: may be chronic or transientChronic fatigue, the causes of which are not easy to identify, produces a feeling of exhaustion and weakness that doesn't go away. It can be associated with muscle pain and irregular sleep. Seasonal fatigue, which in scientific terms is called SAD (Seasonal Affective Disorder), is a syndrome linked precisely to "seasonal mood swings." In any case, both for chronic fatigue and seasonal fatigue The best defenses lie in active prevention. To avoid chronic fatigue, we must leverage two factors: healthy lifestyle choices and respect for the biological cycle and its associated schedules. But let's proceed in order. Regarding the first aspect, it's important to:

Have a healthy and balanced diet. Mediterranean diet It's the best compass on the subject.
Don't overdo the consumption of alcohol and spirits.
Don't eat at night, when your metabolism isn't active enough to dispose of what we have
Lead a regular lifestyle in waking up, going to sleep and eating.
Playing sports, or doing physical activity. Even just walk, for about half an hour a day, can do us a lot of good and allows us to prevent chronic fatigue.
In the evening, avoid exposure to blue light, such as that from electronic devices such as smartphones and PCs. The artificial light from these devices can interfere with the production of melatonin and thus disturb our sleep.

Index of topics

Biological rhythms

Everything has its time. Each time of day, according to a natural and physiological pattern, corresponds to the most appropriate things to do. Chronic fatigue it can arise from a forcing of biological rhythms.

MorningThe body gets back on track at 6am and the peak of cortisol It occurs between 7 and 9 a.m. After 10 a.m. and until 12 p.m., we're in perfect shape, fully awake and with excellent brain function, which means peak memory and accuracy. All that's left to do is take advantage of it.
AfternoonA drop in performance is felt between 13pm and 14pm, when it is necessary to at least take a break if not do the classic napThen the body has a new cerebral surge between 15 and 16 pm and in the following two hours (17 and 18 pm) the peak of body temperature, concentration and physical strength is reached.
SeraA relaxation phase begins after 6:00 PM and continues until 9:00 PM, the best time to have dinner. Food eaten after 8:00 PM, especially high-calorie foods, is more easily stored as fat. After 22pm the body needs rest and sleep and from 3 am the deep sleep phase begins.

Feeling tired and fatigued is a common ailment, also linked to the rhythms of contemporary society: we always live in a hurry and overwhelmed by commitments that require us to be multitasking Both at work and in our private lives. Not to mention that, sometimes, precisely because of this constant rush to meet commitments, we neglect physical activity or grab a quick sandwich at the bar or, even worse, skip breakfast in the morning. And these are just some of the errors that we commit in our daily routine which, sometimes, we don't even realize, but which prevent us from facing the day with the right energy. Skipping the gym to conserve energy after a day at work, for example, is a bad habit since exercise and movement deliver oxygen to the tissues, improve circulation, and increase our body's resistance. fatigue It's not necessarily related to too little sleep. In fact, staying in bed until the last second even though the alarm has been ringing for a while only makes you feel more tired because it prevents you from starting the day calmly and devoting the right amount of time to breakfast. Furthermore, always be connected It doesn't help us relax. Turn off your cell phone As often as possible, especially in the evening, read a good book. And on weekends, avoid thinking about work: breaks and relaxation make you more productive.

Types of tiredness

There are different types of tiredness, linked to the duration of this sensation and also to the effects it produces.

acutelyWhen the feeling of lack or deficiency of energy lasts less than a month.
Subacute. When it drags on from one to six months.
Chronicle. If it lasts longer than six months.
Transient. When you are slept very little or very bad for only one or two days: the next day you are drowsy, but recovery is rapid.
CumulativeIt depends on a less significant but prolonged restriction of sleep, such as when, due to a period of overwork, you sleep an hour less than necessary every night.
CircadianIt's inevitable if you find yourself awake between two and six in the morning, the "sleep time" when metabolic activity is at its lowest: any performance is worse.

How to assess tiredness?

To understand the origins of tiredness, and also possible remedies, we need to ask ourselves some questions and try to answer them.

How long has it been going on?

You need to ask yourself how long the fatigue has been present throughout your day, whether it began suddenly or gradually, whether it seems to be worsening, improving, or stable; a sudden onset may coincide with specific trigger events.

How does it change throughout the day?

La fatigue which occurs mainly in the morning can be one of the initial signs of a mood disorder, if however the feeling of exhaustion tends to worsen during the day it is possible that there is an organic cause.

What activities can I no longer do?

When the cause of tiredness is an organic disease, it is more likely that there are specific activities that are particularly tiring (climbing stairs, walking for a long time, and so on).

What would I want to do if I wasn't tired?

If we would like to do many activities but we are tired, it is less likely that there is a mood disorder; however, when rest does not bring benefits and we feel apathetic, it is likely that there is a component psychological.

Are there any other symptoms?

All other symptoms present alongside fatigue should be carefully evaluated because they may point to other causes; when fatigue is the only symptom, it may not be caused by an organic disease.

Natural remedies against tiredness

So here's how always feel energetic: the advice you will read below is inspired above all by the English approach Sohère Roked, specialized in natural and integrative medicines, who wrote the book “Never get tired again: how to defeat fatigue and feel full of energy every day.” (Piemme publisher).

Get in tune with your bodyUnderstanding when he's (really) hungry or thirsty or needs rest is essential to avoid tiring him out. How? Start keeping a food and mood journal.Being in tune with the body, which always speaks to us, means understanding well when a break. Not even long.
The 70/30 ruleEat healthily, exercise, and manage stress 70 percent of the time. This means, for example, having self-control over your diet and being active at least five days a week. And allow yourself a few small indulgences—wine, sweets, chocolate, laziness—on the other two days.
Move your bodyRoked invites you to find a balance between cardiovascular work and core training, opting for exercises designed to improve posture and balance such as yoga and Pilates. And when you really don't have time for the gym, go for a walk, if possible in nature.
Ten minutes a day without stress, that is, dedicating yourself to activities that relax you: listening to music, reading a good book, taking a bath, getting a massage. Even the nap, now definitively cleared by doctors, helps to overcome tiredness.
Choose a good doctorStress may also have treatable causes, either traditionally or naturally. For example, a hormonal imbalance. In any case, it's essential to consult a doctor you trust.
Set goals. Or rather, establish priorities.What do you want from life? A better job, finding a partner, traveling? What are your dreams? What is "most important" in your life and for your future? Give yourself an answer, and pursue it, without being led astray by friends, social conventions, or fashion. Decide what you have to do, without being overwhelmed by presenteeism, from the desire to overdo it, or simply from routine. Avoid unnecessary meetings, and learn to say no when you're asked to make a commitment you consider a waste of time. And of course, you're in a position to refuse it without risking being fired.
Eliminate energy eatersSome examples? Better protect yourself from the pollution around us, which also includes the chemicals you use in your home. Also, consider everything that drains your energy emotionally and psychologically. It could be negative people who depress you, your job, or the inability to see the good in you. Difficult situations can exhaust you.
Finally, three essential tips for a diet against tiredness: choose light dishes rich in vitamins. B1, for example, is present in whole grains, legumes, peanuts, and sunflower seeds. Also focus on Vitamin C, found in broccoli, cabbage, strawberries, Kiwi, raspberriesmango, papaya, peppers, tomatoes, blackcurrant and spinach.
Have a “targeted” breakfast: fresh fruit, whole grain cereals in the form of flakes or bread, a couple of walnuts or almonds, yogurt instead of milk (to help the intestinal flora), honey for sweetening. Among the cereals, favor:oats, rich in fibre and nutrients, has a toning action and for this reason it is recommended for those who suffer from tiredness, but also the buckwheatThe three essential components of a good breakfast are carbohydrates, proteins, and fats. But if you overdo the fat and sugar—for example, with sweets and a super-sweetened cappuccino at the café—you'll be feeling pretty tired when you get to the office.
Avoid simple carbohydrates, which—by causing a surge in insulin in the blood—are responsible for sudden drops in blood sugar levels and the resulting feeling of exhaustion and fatigue. Drastically cut back on snacks, cookies, and all refined grains.

Foods to beat tiredness

Breakfast, lunch, and dinner: seasonal fatigue can also be combated with a targeted diet at the three key meal times of the day.

Start your day with a hearty and varied breakfast. In addition to coffee or tea, don't miss out on a portion of whole grains rich in fibre and mineral salts, milk, yoghurt, a handful of dried nuts and a fresh seasonal fruit.
For lunch, choose a single dish A combination of carbohydrates and protein, paired with a serving of vegetables and a seasonal fruit. For example, you could pair a large salad with corn, legumes, and fresh vegetables with a few slices of lean cold cuts or a hard-boiled egg. Alternatively, you could try a pizza, preferably made with fresh tomatoes and quality cheeses. To finish the meal, opt for a delicious fresh fruit salad.
For dinner, however, opt for a light but well-balanced dish.: only in this way will you be able to promote sleep and then rest. Therefore, choose a good vegetable puree and try to eat fish at least a couple of times a week, a valuable source of protein and healthy fats.

Essential oils against tiredness

Even the essential oils They are an effective natural remedy for seasonal fatigue and have no contraindications other than avoiding them in children under 10 and pregnant women. Among the most useful essential oils are:

LemonIt's actually a very ancient remedy for seasonal fatigue. Just a few drops on a handkerchief and inhale directly on your face, or take two drops three times a day in half a glass of water and a teaspoon of honey.
ZENZEROA natural stimulant to take just when we feel tiredness approaching.
Peppermint. Again, just a few drops on a handkerchief, a deep breath, and the remedy is done.
CinnamonIts essential oil is ideal for waking up. Its aroma is particularly invigorating.

Spring lethargy

In spring, you may often feel tired, have daytime sleepiness, struggle to concentrate, and suffer from frequent mood swings. These are the symptoms of spring lethargy, which only comes about because our bodies need to gradually adapt to the heat, daylight saving time, and longer days. There's nothing to worry about; it's a physiological process, and we shouldn't waste money on the usual supplements. Just spend more time outdoors to synchronize the body with the new season, do physical activity (even yoga (It's very suitable for spring lethargy), drink plenty of water and few sugary drinks, and follow a Mediterranean diet with the right mix of carbohydrates, proteins, fats, vitamins, and minerals. In a few weeks, spring lethargy will be gone.

How to overcome chronic fatigue