Chronic fatigue syndrome: an undefined disease

We probably all know the feeling of being incredibly tired, when you simply don’t have the strength to do anything, and the only thing you want to do is fall into bed. If such a feeling arises situationally, after a busy day at work, then this is normal. In the case when it becomes pathological, accompanies a person for a long time and disrupts his usual way of life, we can talk about chronic fatigue syndrome.

How does the syndrome manifest?

CFS has a fairly broad symptomatic picture. Its symptoms are not specific, and given that many of them accompany other diseases, it is quite difficult to diagnose CFS. As a rule, the patient manages to visit many specialized specialists before getting on the right path.

The main symptom of this condition is overwhelming fatigue, present for at least 6 months. It accompanies a person even after sufficient sleep or rest. When waking up, the patient already feels tired. In addition, fatigue is present even when he does nothing.

Weakness, malaise, and lack of vital energy tirelessly accompany a patient with CFS. His performance drops sharply. A previously active, cheerful person behaves like an amoeba. Work is difficult for him; he can spend all day working on one task without ever bringing it to fruition.

Things around the house are also not going well. It is difficult to force oneself to fulfill one’s duties, and more often the patient simply ignores them, lying on the couch all day and doing nothing.

Although people with chronic fatigue syndrome feel sleepy all the time, even during the day, they often have difficulty falling asleep. They are often accompanied by insomnia or restless sleep.

Other common signs of CFS include apathy and depression. Patients are accompanied by a bad mood and lose interest in everything that is happening. Even what previously aroused special interest now loses any significance. The need for sex is also reduced or absent altogether. The patient is irritable and aggressive.

Cognitive abilities decrease. The person becomes inattentive. Makes mistakes in his work. To avoid this, he performs his duties very slowly and double-checks everything several times.

Perception and memory suffer. Sometimes it happens that when looking at a document or text, the patient does not understand what it says. Information is also not perceived by ear. A person forgets even what he heard a few minutes ago.

Physiological symptoms are also varied. Among them:

• causeless headaches;
• hyperthermia up to 38°;
• enlarged lymph nodes in the neck and armpits;
• pain in large joints and muscles for no reason, and today the pain is present in the knees, and tomorrow in the elbows. That is, her character is fickle;
• exercise intolerance. The slightest physical activity leads to complete exhaustion. For example, going to the store closest to your home is comparable to running several kilometers;
• frequent pharyngitis and colds;
• allergies.

Such people often experience irritable bowel syndrome. It is functional in nature, manifested by abdominal pain, diarrhea or constipation, and changes in the character of stool. False urges to defecate, flatulence, and a feeling of full intestines appear.

A girl suffering from CFS describes her condition as “on her last breath”: a little more, and she will not be able to take another breath. She has no strength at all, although she doesn’t do anything special. I just want to sleep and eat. Everything is annoying, I want peace and quiet. Conversations with people are tiring and cause unbearable headaches.

Lab tests

Chronic fatigue syndrome is a serious disease, not a set of mental disorders. This is confirmed by laboratory diagnostic methods.

• Immunogram. The number of interferon proteins, T-lymphocytes (CD3/CD4), inflammatory mediators (cytokines), specific proteins TNF (tumor necrosis factor), killer cells, etc. increases.
• Serological tests. Allowing to detect the presence of antibodies and antigens in the body to herpes viruses and other infectious agents.
• Biochemistry of blood. Set the amount of L-carnitine. It has been proven that a reduced concentration of levocarnitine impairs attention and performance.

Why does the disorder occur?

The disease received its official name in 1984. Then in Nevada, having experienced an epidemic, more than two hundred people showed its symptoms. Although cases of CFS were known earlier, back in 1934.

It is believed that chronic fatigue syndrome is a disease of large cities, where there is a frantic pace of life, as well as those people whose daily activities are particularly responsible. It most often affects women aged 25–50 years.

The pathogenesis of the disorder is associated with disruption of the functioning of the centers of the autonomic nervous system, or more precisely, with the inhibitory effect of certain zones on them. But the reason for this failure has not yet been established.

Possible causes of the syndrome are divided into physiological and psychological.

Among the physiological theories, the most promising is viral infection. Viruses, one way or another, capable of triggering CFS:

• Epstein–Barr virus;
• Coxsackie;
• herpes type 6;
• flu;
• cytomegalovirus;
• enterovirus;
• retrovirus;
• hepatitis C virus.

Another etiological factor, according to scientists, is an inadequate immune response.
It can be caused by infections, chronic diseases and other reasons. In this case, there is an increase in the number of some cells (in particular, cytokines) and a decrease in the level of others. Overall, this leads to immune overactivity. Excessive physical activity over a long period of time can also cause chronic fatigue syndrome. This is due to the accumulation of lactic acid in the muscles and the inability to perform active movements.

Other suspected physiological causes of CFS are known:

• disturbance of intestinal microflora;
• decreased L-carnitine levels;
• poor nutrition, causing vitamin deficiency, mineral deficiency;
• intoxication.

Among the psychological risk factors are those that deplete the nervous system. First of all, these are chronic stresses that act systematically, monotonously, but significantly undermine the psycho-emotional state of a person.

This group also includes lack of sleep, improper daily routine, mental overstrain, and a sedentary lifestyle.

The girl worked at a fast and intense pace for several years. Constant flights, nervous and physical stress led to the fact that one day, after suffering from a cold, she suddenly felt very unwell.

The disease had long ago receded, but the girl’s strength never came. Gradually the fatigue increased. It got to the point that she could only wash herself while sitting. Physical activity did not bring the desired result. One day, after doing her morning exercises and getting to the subway, she cried from exhaustion. Pain appeared in the eyes, attention decreased significantly, arms and legs felt excessively heavy. My head and my whole body ached.

Problems with sleep, depression, giving up usual hobbies - this is an incomplete list of the torments that the girl had to face. As a result, the diagnosis of chronic fatigue syndrome became the basis for her condition.

Diagnostics

All of the above symptoms do not allow the patient to be diagnosed with CFS. The attending physician must exclude all diseases that are characterized by lethargy and high fatigue. The symptoms of some diseases are similar to how chronic fatigue manifests itself. CFS can easily be confused with the initial stages of oncology, with tuberculosis, with parasitic diseases, with exacerbation of chronic ailments.

The doctor makes the diagnosis when other diseases are excluded and no other causes of systematic fatigue are found. The patient is sent for examination, all data is carefully analyzed. In terms of diagnostics, the following examinations are prescribed:

• Ultrasound examination of the abdominal cavity, kidneys, thyroid gland.
• X-ray of the chest organs.
• Laboratory blood tests, including the presence of antibodies to enteroviruses, Herpes simplex virus, Epstein-Barr viruses, etc.
• Fecal analysis for helminth eggs, roundworms, lamblia, etc.
• Tests for HIV, PB, hepatitis.
• MRI of the brain.
• Doppler ultrasound or scanning of the vessels of the neck and head.

Chronic fatigue syndrome is diagnosed in cases where infectious disease specialists have not detected active infectious agents in the patient, and tests have not revealed significant abnormalities. All symptoms of CFS are divided into major signs (B) and minor signs (M). An accurate conclusion that there is chronic fatigue is made in cases where the patient has a combination of 2 B and 6 M or 2 B and 8 M, when the first 3 M signs are absent in a person or there is only 1.

Minor signs:

• Increase in body temperature from 37 to 38 degrees.
• The mucous membrane of the pharynx is inflamed (there is pharyngitis), signs of sore throat and sore throat.
• The cervical lymph nodes and axillary nodes have increased to 2 cm.
• Myalgia.
• The disease developed unexpectedly.
• Severe pain appears in the head.
• Weakness in arms and legs.
• After performing physical work, which the patient could easily cope with before, a feeling of weakness arises that lasts for 2 days.
• Soreness appears in the joints, they ache, but there is no swelling, the skin is not changed.
• Sleep disorder.
• Emotional and mental manifestations change. Apathy, anxiety, absent-mindedness, lethargy appear, thinking is disrupted, and the person is constantly sad.

Big signs:

• Fatigue lasts six months or even more, periodically intensifying. There is no surge of strength after a long rest or after sleep. Efficiency decreases by 2 times.
• Research has been carried out and hormonal disorders, infectious and muscle diseases, as well as mental disorders have been completely excluded.

What are the dangers of ignoring CFS?

The problem with the disease is that many domestic doctors do not recognize its official existence. Accordingly, such a diagnosis is not made in all cases that require it. At the same time, the malaise of such people is attributed to the presence of chronic diseases and they are sent to all possible doctors.

In other cases, they consider it a manifestation of laziness. At the same time, the patient not only does not receive sympathy and understanding, but is also subjected to ridicule, reproaches and ignorance of his condition.

Meanwhile, the disease poses a serious threat to both the physical and psychological state of a person . Its second name is myalgic encephalomyelitis. The term symbolizes that the pathological process covers not only the mental sphere, but also affects physical well-being. In particular, as the concept suggests, on the muscles and brain.

Constant inactivity, atony, and lack of physical activity in chronic fatigue syndrome lead to muscle weakness, and in severe cases, muscle atrophy. They lose their volume, and, accordingly, the ability to fully carry out movement. The enrichment of body tissues with oxygen decreases, bones become brittle and brittle.

Problems with blood pressure appear. Vessels lose their tone. Moreover, if a person tries to get out of bed, there may be a disruption in blood circulation, resulting in its outflow from the head. Simply put, fainting is likely.

Physical inactivity also leads to fibromyalgia – muscle pain of varying severity. They can be so strong that a person cannot move and loses his ability to work. But he is not entitled to disability, as well as the benefits associated with it, because chronic fatigue syndrome, even if it is officially established, does not provide such powers.

Apathy and reluctance to gain new knowledge, grow and develop cause a decrease in mental activity. Partial amnesia occurs, and it becomes more difficult to establish logical connections. There are times when it is simply difficult for a person to speak or even think. Such a gradual extinction of thought processes, if not stopped in time, leads to degradation.

The lack of strength and vitality leads to the fact that people with CFS are less and less likely to leave the house. This lifestyle gradually leads to social isolation. Severing contacts with acquaintances and friends smoothly develops into a situation where a person is left alone, alone with his thoughts and problems. Together with concerns about one’s health, this often becomes a cause of suicide.

Of course, extreme illness does not happen very often. But it is worth noting that in quite a large number of cases, patients themselves find the problem of their ailment thanks to the Internet, studying information and looking for an explanation for their condition. As a rule, this happens after long, unproductive wanderings to doctors.

Causes of constant feeling of fatigue and drowsiness

• Sleep disturbance

Fatigue can be caused by interrupted sleep, starting and ending at different times. The habit of most modern people to devote hours to books, films and other entertainment at the expense of rest has a negative impact on daily activity. Irregular work schedules can also lead to lack of sleep.

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• Insomnia

A clear sign of fatigue that can be overcome independently by eliminating its cause. Otherwise, consultation and assistance of a specialist is required.

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• Unhealthy Lifestyle

With a certain diet and a high content of carbohydrates in food, a person may also experience a feeling of lethargy and fatigue. Substances entering the blood increase the level of glucose in the blood, which is why the pancreas begins to produce large amounts of insulin to break it down. The result is sugar spikes. Such conditions cause severe fatigue.

Low-calorie diet is another reason for weakness. The body expends more effort on activities than it receives from food, which causes metabolism to slow down as the body strives to correct the imbalance. Fatigue appears, which can only be eliminated by changing the diet, namely by consuming at least 1200 calories per day for an adult.

Protein has a better effect on metabolism than fats and carbohydrates. Reduced consumption leads to fatigue. This can be compensated by introducing into the diet in the required amount branched-chain amino acids, which are its building material. A sufficient amount of protein has a positive effect on metabolism and eliminates weakness.

With frequent and severe physical activity in combination with a calorie-poor diet, energy imbalance will manifest itself quickly, which will inevitably lead to fatigue and tiredness.

Causes of constant feeling of fatigue and drowsiness

• Physiological conditions or disease

When there is a constant feeling of fatigue and lack of strength, pregnancy may be the cause of this condition in a woman.

Another reason for this may be disorders of the endocrine glands, leading to pathologies. In particular, hypothyroidism is characterized by a decrease in the production of a hormone important for the body by the thyroid gland.

Diabetes mellitus is also a serious reason for frequent fatigue and weakness, since frequent surges in blood sugar levels, necessary for the functioning of organs and systems, are exhausting.

Problems of the circulatory system cause insufficient saturation of the body with oxygen and micronutrients, resulting in weakness, shortness of breath, and nervousness. A person who has not had enough sleep and has a small reserve of strength, even after a long rest, is not able to fully control himself. All this is a reason to make an appointment with a doctor.

• Taking certain medications

A constant feeling of extreme fatigue can also be a consequence of taking medications. The most common causes of concern are sedatives, antihistamines and centrally acting antihypertensives, as well as beta-blockers, strong sedatives, and tranquilizers.

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If you are unable to get enough sleep and, as a result, take sleeping pills, the quality of your sleep may deteriorate due to disruptions in the rapid phase of sleep. The rest regime is disrupted, its duration changes, which leads to fatigue.

• Anemia

Low hemoglobin affects the transport and saturation of oxygen in the body, which leads to fatigue. Weakness, lethargy, and slowness develop.

• Infections

A sharp feeling of fatigue can appear during an infection, when the immune system is trying to actively cope with the infection and uses all its strength to do this. In addition to the struggle, energy is needed for restoration processes. The consequences are weakness, drowsiness, and decreased appetite.

• Vitamin deficiency

With a lack of vitamins, asthenia develops. Vitality is most strongly affected by vitamin D, the lack of which affects fatigue, ultimately reducing physical and intellectual activity, and deteriorating quality of life. According to the results of clinical trials, when the nutrient content in the blood is less than 29 ng/ml, women often complain of weakness and fatigue; with a higher amount, the situation is the opposite.

How to get rid of feeling tired

Our bodies need some amount of water every day to function. It is spent on providing biochemical processes, as a result of which its replenishment is required. With a lack of fluid, a feeling of fatigue and drowsiness develops, the causes of which are the same for women and men in this case. Clinical trials have shown that even small amounts of water loss can negatively impact activity and alertness, as well as cause fatigue.

How to make a diagnosis

A diagnosis of CFS can be made if the following criteria are met. The presence of 2 major signs is required. This is constant fatigue with decreased activity during the day, lasting more than 6 months. However, it does not go away even after proper rest, and can intensify.

The second main criterion is the absence of somatic and mental illnesses. For this purpose, the patient is referred for examinations and consultations with specialized specialists: a cardiologist, gastroenterologist, neurologist, etc. The impact of the psychotraumatic factor is taken into account.

Having these 2 points is not enough. The presence of 6–8 other (minor) symptoms of the disease is also necessary.

With proper and timely treatment, complete recovery occurs. But there is a possibility of relapse under favorable conditions, for example, when exposed to stress factors or after an illness. In rare cases, the syndrome leads to serious consequences.

How can CFS be cured?

The quality of treatment for the syndrome is influenced by the patient’s awareness that his condition is a consequence of a real disease, and not just overwork, and it requires adequate therapy.

First of all, it is necessary
to relieve the human nervous system and reduce psycho-emotional stress .
Eliminate activities that cause a lot of stress and try not to overload your day with too many things to do. In some cases, when it is difficult for the patient to understand the state of affairs, psychotherapy comes to the rescue. It is aimed at developing in the patient an adequate perception of reality and assessment of his situation, helps him understand how to correctly and rationally distribute the load during the day in order to avoid overwork, teaches stress tolerance and methods of proper rest.

Auto-training and relaxation help you relax and redirect your attention. They also instill in the patient behavioral programs designed to harmonize his internal state, relieve tension, and tune into a positive mood.

Medications can also be used to treat CFS :

• antidepressants and tranquilizers;
• antiallergic drugs;
• enterosorbents;
• mineral complexes. Particular attention is paid to magnesium preparations. It is believed that it regulates energy metabolism in the body. It is its deficiency that causes loss of strength and rapid fatigue;
• L-carnitine preparations;
• vitamins, especially group B.

Among the physical procedures , massage, physical therapy, water procedures, including contrast showers, are very useful.

Special training programs are now gradually spreading , for example, Lightning Process, The Gupta Program. According to the developers of these programs, chronic fatigue syndrome appears against the background of brain dysfunction. If you return him to normal activity, this will help get rid of a number of problems.

The trainings are based on the neuroplasticity of the brain, that is, its ability to restructure itself. The brain seems to reboot and begins to work according to new rules.

Changes occur when a person begins to work on himself. An individual set of exercises is selected for him, adapted to his level of development. As work progresses, they become more complex. Exercises must be done systematically.

This program of techniques makes the brain work more productively, strengthens it and improves it. It makes it more adaptive, allowing it to adapt faster and better to changing environmental conditions, and also improves mental activity and memory.

At the moment, there are a sufficient number of such systems. Each of them works according to its own scheme, and has in its arsenal a variety of techniques and collections of exercises and auto-trainings. They help fight not only CFS, but also other mental disorders such as depression, anxiety, phobias, etc.

One woman suffered from CFS for 20 years and did not leave the house. But three days of training in one of these programs changed her enough that she was able to run a marathon.

Many of the authors of such programs themselves once suffered from various disorders. But they were able to get rid of them by retraining their brain and are now in a hurry to share their experience for the benefit of others.

How to get rid of feeling tired

Depending on what is the cause, the actions are different. If fatigue appears after prolonged physical or intellectual activity, you should give yourself rest and replenish the lack of energy with high-calorie foods. If the causes and duration of the condition are unclear, only an experienced doctor can help through diagnosis.

Fatigue is often accompanied by insomnia and affects the functioning of the nervous system, causing coordination problems and nervousness. In this case, you need to consult a doctor - a neurologist, psychotherapist or psychiatrist. Only at an appointment with a specialist will it become clear which of the listed doctors you may need.

There are no universal tests to identify the causes of fatigue, since their combination is individual each time. A chronic feeling of fatigue can be masked or, conversely, hide behind serious problems and developing diseases. In each individual case, a detailed diagnosis is required to exclude unrelated disorders and identify the real origins.

The examination should be carried out by an experienced doctor who is familiar with the various manifestations of diseases in order to be able to competently organize the process of searching for the cause of fatigue. Often, to stabilize the patient’s condition, a set of measures is required, including both medication and therapeutic treatment. The process is slow, and depending on changes in well-being, methods may change until the desired effect is achieved. The course of treatment is adjusted by an experienced doctor.

The state of chronic fatigue negatively affects the functioning of internal organs and systems, so a full examination is necessary before treatment. It can consist only of an examination or be supplemented by tests, diagnosis of physical condition, conversation with a psychiatrist with the formation of an appropriate conclusion, and other methods.

Treatment of fatigue syndrome is symptomatic and comprehensive. In this regard, it may include:

• Medicines prescribed only if there are relevant complaints from the patient

  . This may include painkillers and sleeping pills, antihistamines, as well as sedatives, even strong antidepressants. Since the feeling of emptiness and fatigue does not appear on its own and may be a symptom of some disorder, the list of medications is adjusted taking into account those already taken. In this way, an individual course of treatment is formed.

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• Psychotherapy

  . This includes cognitive behavioral therapy and autogenic training aimed at stabilizing mental and emotional states, restoring the balance of the nervous system, and relaxation.

• Recommendations for self-use

  . This includes advice on nutrition, rest, sleep patterns and exercise.

How to get rid of the feeling of fatigue
If you feel tired and lack of strength in the morning, the reasons may lie either in a banal lack of sleep or in a stable overload of the body with physical or mental activity. Since fatigue can mask the development of a disease or disorder, if it is impossible to restore the balance of forces in the body and determine the cause of the problem yourself, you should consult a specialist.

In some cases, vitamin deficiency can lead to chronic lack of sleep, which can be solved by correcting nutrition and taking complex vitamin preparations. In others, weakness will be a consequence of a disease, the treatment of which will require serious medications.

Daily regime

No matter how trivial it may sound, following the correct daily routine is a very important point in the treatment and prevention of chronic fatigue syndrome. It is as follows:

• balanced diet, without spicy and fatty foods, psychostimulating drinks (coffee, strong tea). Alcohol will have to be eliminated completely. Food should be rich in vitamins and other useful components;
• rational change of work and rest. Mental stress is needed for the brain. This develops thinking, memory, attention, and can even delay the development of senile dementia. But everything is good in moderation. It is important not to overexert your brain. To do this, set aside time during the day for rest. If you do monotonous, sedentary work, be sure to take a break every 2 hours to refocus. If the work is associated with occupational hazards: noise, vibration, etc., this is simply necessary;
• physical activity is a must. But they must be dosed so as not to exhaust yourself. It would be good to choose a sport that brings pleasure and good impressions, after which you are recharged with energy. Outdoor sports are especially good. Choose running, race walking, horseback riding. By the way, physical exercise helps not only to tighten the body. This is also a great way to relieve emotional stress and give vent to emotions;
• One of the main conditions for getting rid of CFS is normalizing sleep. You need to sleep at least 8 hours a day. If you have problems falling asleep, you need to protect yourself from mental and physical stress before bed. It may be useful for you to sleep for a couple of hours during the day, but only if it does not interfere with falling asleep at night;
• It is essential to allow yourself to relax. To do this, use the methods that suit you. For some it will be meeting with friends, for others it will be listening to music or reading a book. Aromatherapy, warm bath, meditation, pets - whatever;
• A good way out of the situation is to change the situation. Take a vacation and go on a trip. This will help you take your mind off the routine, get new emotions and impressions, so to speak, “invigorate” the psyche and make it work - perceive, analyze, remember new things;
• of course, the abolition of bad habits or at least a gradual abandonment of them;
• try to avoid negative experiences. Limit communication with people you find unpleasant, ignore depressing information on TV, the Internet or the newspaper;
• Use soothing teas to tone the nervous system.

To get rid of chronic fatigue syndrome, you must follow all the recommendations in their entirety. Only a comprehensive influence will help improve the psycho-emotional background, eliminate tension and fatigue.

People with CFS often have no idea what caused their dejected state. Adequate treatment of the syndrome is possible only after understanding the essence of the problem and intensive work on oneself. The most difficult step is the first step; sometimes people don’t understand where to start.

You shouldn't fight the disease alone. Contact a specialist, get information and start acting immediately.

How to deal with overwork

Useful tips...

The modern information age dictates to us an increasingly strict rhythm of life. An intense flow of information, an increase in mental load, frequent stress that befalls us for a long time and comprehensively, cause a response from the body - overwork. It can be compared to the state of a computer whose hard drive has failed.

Overfatigue is extreme fatigue, weakening of the body’s activity due to excessively intense or prolonged work.

Overwork can be mental, emotional and physical.

In young people and people with a certain type of nervous system, intense mental work can lead to the development of neuroses, which occur more often when mental fatigue is combined with constant mental stress, a greater sense of responsibility, physical exhaustion, etc.

Mental fatigue is observed in people overly burdened with “mental” worries and various kinds of responsibilities. Physical fatigue is manifested by impaired muscle function during excessive physical activity: a decrease in strength, speed, accuracy, coordination and rhythm of movements. In this case, performance decreases not only as a result of the work done, but also due to unusual working conditions (intense noise, reduced partial pressure of oxygen in the inhaled air). In these cases, decreased performance is a consequence of a violation of the functional state of the body.

Fatigue occurs more quickly in people who have suffered serious illnesses. A relatively insignificant and short-term load causes headaches, shortness of breath, palpitations, sweating, a feeling of weakness, performance quickly drops, and its recovery is slow. Such persons need a gentle work schedule and longer rest.

The negative consequences of overwork occur when improper discharge occurs or the state of overwork becomes chronic. This usually occurs due to the inability to protect oneself from negativity and overload. When overloaded, the human nervous and immune systems are depleted. The brain has a certain load limit. With prolonged, heavy load, there is a risk of “burnout”. Therefore, he defends himself - protective braking is activated.

Outwardly, this is manifested by inappropriate behavior: where a strong emotion is appropriate, a person does not show himself in any way, and on the contrary, he breaks down when this is not at all required. And in this case everything seems uninteresting and boring to him. And the reason is that the person is simply exhausted and either does not react at all or reacts inadequately. A state of chronic fatigue occurs. It is characterized by a constant feeling of general weakness, absent-mindedness, deterioration of memory, and apathy. There is a sharp decrease in performance - both mental and physical, inadequate mood swings, weakened immunity, sleep disturbances, and frequent headaches.

In general, there are three stages of overwork.

Stage I. It is characterized by infrequent sleep disturbance, expressed in poor falling asleep and frequent awakenings. Quite often there is a lack of feeling of rest after sleep, a decrease in appetite, concentration, and less often - a decrease in performance.

Stage II. There is a decrease in physical performance. Apathy, lethargy, drowsiness, increased irritability, and decreased appetite appear. Many people complain of easy fatigue, discomfort and pain in the heart area, and slow involvement in any work.

Stage III. The sleep disorder progresses, the time to fall asleep lengthens, sleep becomes superficial, restless with frequent dreams, often with nightmares. Sleep, as a rule, does not provide the necessary rest and recuperation. Often these people have a characteristic appearance, expressed in a pale complexion, sunken eyes, bluish lips and blue under the eyes. A person's body weight drops when overworked. There is increased sweating. Women experience menstrual irregularities. And this already affects the reproductive ability of the female body and increases the likelihood of developing osteoporosis and breast cancer. Overwork also has a negative impact on men's health.

To combat fatigue you need to:

1. First of all, organize a daily routine with a change of activities and always active rest.

2. Reduce stress on the body. Calculate your strength. Try not to waste them. Don't take on too many responsibilities. Lighten your load at work and at home as much as possible.

3. Manage the flow of information flowing at you. Your brain is not a garbage dump, do not fill your memory with a large amount of unnecessary information.

4. Review your diet. Lean on fresh fruits and vegetables, fish, seafood, nuts, cheese, and dairy products. Don't overeat, watch your weight. In a life filled with worries and problems, food is often almost the only source of pleasure. Think about it. If this is the case, then you need to find other pleasures and maintain proper nutrition.

5. Walk. If you take walks 3-5 times a week for 20-30 minutes no later than 2 hours before bedtime, and after 1-2 weeks, disturbed sleep is restored and performance increases.

6. Be in the sun more often. Sun rays enhance the production of the activity mediator – serotonin. This is especially noticeable after the long dark winter months, when a person experiences the greatest fatigue precisely because of the lack of sunlight in winter.

7. Get good sleep. This is another powerful weapon to combat fatigue. Sleep at least 8-9 hours. And to do this, just one day give up on all your worries, on everything that you “should”, lie down and get some sleep. The next morning, to cheer up, take a contrast shower. And from this day on, make it your rule to always get enough sleep, no matter what.

8. The bitterness of disappointment, the pain of resentment, and feelings of failure are familiar to everyone. You shouldn’t push them into your subconscious, pretending that you don’t attach importance to them. This is a surefire way to get depressed. All negative emotions must be “reacted”.

9. Tell yourself “stop.” This applies not only to actions, but also to thoughts and feelings. Try to contrast any grief with a pleasant memory. There are many good things in the world. Undoubtedly, there was more light in your life.

The fight against overwork will be successful only in cases where all the causes that caused it are eliminated and the load is brought in accordance with the general lifestyle. It is necessary to fortify the body, especially with vitamin C, B complex vitamins and vitamin E. Do not ignore even the most minor symptoms of developing overwork in the body.

Active rest, based on switching from one type of activity to another, provides the opportunity for long, but varied activities without the onset of overwork. Rest so as not to increase fatigue. Let us remember the wonderful saying: “A change in activity is a rest,” as well as the favorite school word “change.” They very accurately show that rest is not stupid lying in front of the TV, practiced by many after a hard day, but a change in the type of activity. Organize your leisure time taking into account the conditions and content of your daily work.

Source: website www.teachpro.ru How to deal with overwork

February 06, 2021

#health #lifestyle

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