DEALING WITH FATIGUE
By OMODELE Goodness
At one point in time, we all have been tired because of distant classes, long hours of lectures, and heavy academic and non-academic workload which is understandable and easily resolved by a nap or good night's rest. But if tiredness is accompanied by mental and emotional exhaustion or issues, that may be fatigue at work.
Fatigue is extreme tiredness due to physical or mental exertion or illness rather than just the mere feeling of tiredness. One thing associated with fatigue is the difficulty in getting up in the morning to carry out daily activities. According to my.cleavelandclinic.org, fatigue can result from various factors, generally categorised into lifestyle causes, sleep disorders, and underlying medical conditions.
Causes of Fatigue
The causes of fatigue can be grouped into three main categories: lifestyle factors, sleep disorders, and underlying medical conditions.
Lifestyle Causes: Poor diet, lack of physical activity, excessive alcohol consumption, stress, and use of substances like drugs or caffeine can contribute to fatigue.
Sleep Disorders: Conditions like insomnia, sleep apnea, restless legs syndrome, or irregular sleep patterns can interfere with restorative sleep, leading to fatigue.
Underlying Medical Conditions: Chronic illnesses, such as anaemia, diabetes, obesity, underweight, heart disease, thyroid disorders, and infections, as well as mental health conditions like depression or anxiety, can cause persistent fatigue. In addition to this, certain medications or nutrient deficiencies may also contribute to fatigue.
Symptoms:
Fatigue is frequently accompanied by other symptoms, including:
- Depression and a loss of interest in activities that one once enjoyed.
- Difficulty concentrating
- Low energy levels and a lack of motivation.
- Feelings of nervousness, anxiety, and irritability.
- Muscle aches and general body weakness.
- Eye strain or tired eyes.
- Heavy legs.
-Loss of appetite
-Dizziness or headache
- A sense of tiredness throughout the entire body.
- Stiffness in the shoulders.
- A general feeling of discomfort.
- A sense of boredom.
- Impatience or restlessness.
Handling Fatigue
The first step in addressing fatigue is consulting an appropriate healthcare provider. This step will allow the health practitioner to conduct tests to find out the reason for the fatigue.
If a medical condition is not contributing to fatigue, making lifestyle adjustments could help relieve symptoms. They include the following:
Adopt healthy sleep habits: Aim for seven to nine hours of sleep. Avoid caffeinated drinks, electronics, or exercise close to bedtime. Try to maintain a consistent sleep schedule, going to bed and waking up at the same time each day.
Limit alcohol and substance use: Avoid illegal drugs and consume alcohol in moderation, if at all.
Eat a nutritious diet: A well-balanced diet like fish, nuts, unsweetened tea, fruits, oats, and adequate hydration will help nourish the body and maintain energy levels.
Manage stress: Yoga, mindfulness, meditation, and regular exercise can help relieve stress and boost energy.
Exercise regularly: Consistent exercise is essential for overall health. Although it may seem contradictory, regular exercise can help increase energy levels once the body adjusts. However, too much exercise can lead to fatigue. Consult your healthcare provider to determine the right amount for you.
Maintain healthy weight: Discuss your ideal weight with your healthcare provider and aim to stay within that range for optimal health.
Additionally, sticking to the same bedtime, relaxing a couple of hours before bedtime, and adjusting the room to be darker, cooler and quieter can help improve the quality of sleep, alleviating fatigue.
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