Intense work tempo, stressful life and psychological pressures negatively affect human health. For this reason, fatigue, which is one of the diseases that have increased in recent years, is a situation that arises with problems such as feeling constantly exhausted and unhappy and not feeling well even by resting. This problem may intensify over time in some patients and reach a level that will prevent the business life and even daily life to continue in a healthy way. For this reason, there is a need for psychological and physiological treatment in people who have severe fatigue problem.
Fatigue; It is a psychological problem that manifests itself with symptoms such as people constantly feeling fatigue despite their adequate rest, decreased work efficiency, reluctance, and getting away from social life and unhappiness. In some patients, it can only reach mild fatigue and low energy levels, while it can reach the dimensions of being unable to perform daily activities and needing some kind of care. Fatigue syndrome is a condition that is generally seen in high-level executives who have an intense work pace, who require high level of responsibility, have a stressful business life, and do long, tiring work. The syndrome can be described as a psychological problem, but it has mental and physical effects as well as its psychological dimension. Emotional fatigue in patients and the feeling that they do not have the energy to carry out any activity also brings problems such as nausea, muscle aches, lack of concentration, forgetfulness. Therefore, while affecting the quality of life negatively, school success also creates negative effects on work efficiency and social life. There are some causes for fatigue you can learn for what reason you feel fatigue.
When our cells are deprived of any minerals, the problem of fatigue is inevitable. Iron, potassium, sodium and magnesium deficiencies are the main causes of cellular fatigue. The transport and storage of iron oxygen is, more importantly, a mineral that has important roles in energy production. Its deficiency causes not only anemia, but also fatigue. If you are experiencing symptoms such as skin dryness, paleness and burning sensation, difficulty swallowing, pitting on the nails, be aware that your iron reserves may have decreased. Most of us are not aware, but magnesium deficiency is also an important cause of fatigue. The fact that nutrients can pass through these mineral cell membranes, protein and carbohydrate metabolism in the cell not only disrupt, but also plays an important role in the production and transportation of sufficient energy.
If the cells become “magnesium poor” for one reason or another, fatigue occurs because energy production is disrupted. It is necessary to remember the magnesium deficiency in muscle cramps, muscle twitches, and fatigue accompanied by weakness. Sodium and potassium are common minerals. Fatigue is inevitable in the absence of both potassium and sodium. If there are symptoms such as muscle weakness, muscle spasms, loss of appetite, numbness in the hands and feet, change of sensation around the lips, fatigue may be associated with potassium deficiency.
Please note that vitamin deficiencies may also be a cause of fatigue. Please note that the deficiency of vitamin B12 is the champion of this topic. If your tiredness is accompanied by forgetfulness, hand and foot numbness, remember that the problem may be caused by B12 deficiency. Vitamins B1, B3, B5, B6 can also be tired, but we encounter such conditions very rarely.
There is another important vitamin that causes fatigue: Vitamin D. Fatigue due to vitamin D deficiency is very important because it is a very common problem. Keep in mind that fatigue accompanied by muscle fatigue can be caused by vitamin D deficiency.
According to studies, people in depression complain of 4 times more fatigue than those who are not depressed. You can start exercising to reduce the effects of depression and regulate your sleep. An average of 30 minutes of exercise, 3-5 times a week, will be enough to regulate your body’s working tempo. If you think you need therapy or medication, it is useful to consult a doctor.
If you are complaining about increasing depression and fatigue in the winter months, it may be due to seasonal depression or known as “winter depression”. Psychiatrists recommends spending at least 20 minutes outside the day, as well as light therapy used to treat seasonal depression.
Problems with the Adrenal Glands
The adrenal glands responsible for adrenaline and cortisol secretion increase their secretion when you are stressed. However, if your stress level is high or you are constantly stressed, your adrenal glands can get tired and overwhelmed by overwork. This condition, known as adrenal fatigue, causes less cortisol secretion during the day than it should, causing low energy and night sleep problems.
To rest your adrenal glands, try meditating. Meditation slows down the secretion of cortisol, allowing you to give your adrenal glands the rest time they need. According, medical director of fibromyalgia & fatigue centers, vitamins B5 and C can also strengthen the adrenal glands.
Carbohydrates can be a quick source of energy. However, consuming too much refined carbs makes you feel tired all day long. When sugar and processed carbohydrates are consumed, there is a rapid increase in blood sugar. This increase brings with it a rapid fall and fatigue. To re-energize, carbohydrate consumption is carried out instinctively, which leads to a vicious cycle.
Some research says minimizing sugar and processed carbohydrates between meals increases energy levels. Try to replace sugar and refined carbohydrates with fiber-rich foods, such as vegetables and legumes, to keep your energy level constant or raise.
Not getting enough sleep is one of the most basic symptoms of fatigue. While sleeping, the body does many things; like regulating your metabolism and energy levels. After a quality sleep, you can feel energetic and refreshed. Creating a regular sleep routine and improving its sustainability will minimize your feeling of fatigue.
To increase the amount and quality of your sleep, go to bed at about the same time every night, relax before sleeping and try to stay active throughout the day. However, if you have trouble falling asleep or sleeping and suspect you have sleep disturbance, you may need an expert opinion.
It may be helpful to see a doctor if the cause of your tiredness is not one of the above. Disorders that cannot be diagnosed at first glance, such as fibromyalgia, hypothyroid or chronic fatigue syndrome; it can cause extreme fatigue, poor sleep, inattention, and muscle aches. According to a study, women have a higher risk of these ailments than men for genetic reasons.
While fibromyalgia is caused by abnormalities in the central nervous system, chronic fatigue syndrome is often linked to infection. Since standard blood tests are often inadequate to detect these infections, you may also need to undergo a physical examination with a blood test. Another discomfort that can make you feel tired all the time is sleep apnea. Sleep apnea can cause people with narrow breathing paths to lose their breath during sleep. This is one of the main reasons why you cannot rest, no matter how much you sleep.
Endocrine diseases, especially hypothyroidism, make the person feel very tired. In fact, patients with hypothyroidism are said to be lazy around them. These are people who do not want to do business, have difficulty getting up, and do not feel the power to do business.
Also, diabetics from endocrine diseases are constantly tired. These people feel tired, weary and weak. Even when their sugar levels are high, their daily lives may be interrupted.