Fatigue

Fatigue is a condition that affects a good many of our population. Speak to 100 people and you can almost wager that at least 40 and possibly 50 of them will complain of being fatigued in one form or another. In these trying times the percentage may even prove to be much higher. Fatigue can be an extremely aggravating symptom that can impact every aspect of our daily living. When you awake feeling tired in the morning it will affect the rest of the day, whether you are at work, playing sports, or just going about your everyday chores. Fatigue will also affect your sleeping habits as well. It can affect the quality of sleep so that going to bed fatigued can almost assure that you will awake tired, and with a feeling of being exhausted.

Fatigue comes in various degrees, and the individual can just feel tired all the time, or exhausted, or even feel as if they are in a stupor. They feel as if they have no stamina, and have a zombie-like existence. Fatigue can be of short duration, or quickly enter the chronic stage, where it becomes a constant scenario. Chronic fatigue can last for a short period of time, but can last for months or years. The individual suffering from chronic fatigue has difficulty at work, and in some instances where the job requires using machinery, assembly work, driving or in construction, they can be at risk for accidents due to lack of concentration. Driving for these individuals can prove to be a danger to themselves, or to others.

Fatigue can play an important part in the individuals’ personal life as well. Interacting with others can be extremely trying. Not only will it affect their interactions with others, but also their home lives with family or spouse can become a nightmare as well. Tempers become short, arguments occur, and other problems ensue.

There are many causes of fatigue. When an individual finds that they are complaining of being fatigued all the time, their first priority should be a visit to their healthcare provider. As there are many causes of fatigue, their healthcare provider will do the proper tests to determine the exact cause of their fatigue. After taking a complete history, he or she will then do the necessary blood work to rule out any blood, kidney, and liver abnormalities. If these tests are not definitive in their results, further testing may have to be done. There may be a problem with the thyroid gland that can affect both men and women. In men, the prostate gland or low levels of testosterone may be the culprits.

After all the testing has been done and the healthcare provider still cannot find a definitive cause, it will be up to the individual to minutely examine his or her own lives. They will have be a detective and explore each aspect of their daily activities for any clue that will give them the answer they seek. There are some things that the individual can do on their own, such as keeping a log of their daily activities. They should also do the following:

1. Monitor your blood pressure. Even though your blood pressure was acceptable when you  visited your healthcare provider, blood pressure can fluctuate sharply in some individuals. Very often when a person goes to the doctor the blood pressure will be higher. This is called “the white coat syndrome”. A sudden fall in blood pressure can occur in some individuals. Finding a blood pressure reading of 100-systolic/60-distolic, or below, is in the low range and can be a possible cause of the individuals’ fatigue. If the readings are consistently in the low range, this can be the factor causing the fatigue.
2. People, who are on prescription medications, or over-the-counter medications for whatever reason, should discuss these medications with their healthcare provider or pharmacist. Medications are notorious for their side effects, and in many of the medications, fatigue is a notorious side effect.
3. Fatigue may be related to the individuals sleeping habits. If an individual is not getting 7 to 8 hours of restful sleep a night, they are severely at risk for being constantly fatigued. Many people think that as they get older, they require less sleep. That is a misconception, and therefore, it is imperative that their sleeping habits be examined thoroughly. The individual that is having a problem getting the required 8 hours of sleep nightly should try to take an afternoon nap. An afternoon nap can make up some of the sleep that has been lost, and that is contrary to the opinion that lost sleep cannot be made up. The afternoon nap should never be more than 20 to 30 minutes, because sleeping for several hours will only cause you to lose more sleep at night.
4. There can be physical problems that are related to sleep problems and these need to be addressed if you are going to improve your quality of sleep. Snoring is one such problem that can suddenly awake the individual from a deep sleep.  A possible cause for snoring is lying on your back. Another is an enlargement of the uvula, or even tonsil tissue that may not have been fully removed when as child the tonsils were removed. Post-nasal drip can impact the ability to sleep soundly. One of the most serious problems can be “Sleep Apnea”. This is a condition where the tongue flops into the throat and will block the airway causing the individual to stop breathing. The momentary cessation of breathing causes the individual to awaken and gasp for breathes. This is a scenario that can be repeated hundreds of time during the night. A problem such as this may have to examined and treated at a Sleep Center.
5. The person who is coming down with a cold or the flu may have difficulty in obtaining restful nights sleep. Ignoring these symptoms can cause a prolonged period of fatigue and malaise. Drinking plenty of fluids, at least eight glasses of water and juices, and eating nourishing, healthy foods, and getting enough rest is essential until all symptoms have cleared up. Ignoring this will only prolong the period of fatigue that the individual will certainly go through.
6. Nourishing foods should consist of a variety of fruits and vegetables. When choosing the fruits and vegetables, choose a variety of colors, the deeper the colors, the better the vitamin and antioxidant content will be so that the body will have more nutrients to absorb. Another important ingredient will be the grains and a variety of nuts for their nutrient and fiber content. Fiber is necessary for the cleansing of the colon and maintaining bowel regularity.
7. Eating your meals at a proper time is extremely important. Having breakfast is important so that you won’t have a tendency to eat more at lunchtime. Do not eat late evening meals. Eating a late meal can interfere with falling asleep. Do not drink any alcoholic drinks before bedtime, because it can prevent you from having a restful nights sleep. You may fall asleep faster, but you will awaken more often during the night. If you do drink, have it at least 3 hours before bedtime. If you feel hungry, that can also prevent a restful sleep, so have a few soda crackers (about 4), will satisfy your hunger and won’t interfere with your sleep.
8. If you use a computer, especially for long periods of time, be sure that you are sitting on a comfortable chair, allowing your feet to rest on the floor without putting too much stress on your thighs. Also, be sure that your eyes are looking straight at the monitor without tilting your head up to view the screen. This is especially important for those who wear bifocals. Some individuals may need to get glasses expressly to be used when working on the computer. You also need to take frequent breaks away from the computer to rest your eyes, neck muscles, the back, and your hands. Getting overtired can interfere with getting a good nights rest.
9. Exercise will be an important factor to strengthen your body physically and mentally. It will also strengthen your immune system so that you will be able to withstand all the influences that can weaken your health in many ways. It is important that you have a regular exercise routine and program. The more active you are the better, and that includes walking whenever possible. Engaging in some form of sports, such as bicycling, swimming, golfing, bowling, etc., will prevent you from becoming a couch potato.
10. And last, and extremely important, is going to sleep with a clear mind. Try to clear your mind of any of the day’s events, especially those that may have been upsetting to you, whether at work or at home. Do not watch television that may be of a violent content and cause you to be upset. Watching the news these days can do just that. It would help you more to listen to music that you find enjoyable, before going to bed. Your sleep environment is important. The bedroom should be cool, airy and dark. Any clock with a bright light should be turned toward the wall so as to prevent glare. Bed linens should be clean and crisp. The pillows and mattress should be ergonomically correct and comfortable. Your body contours should adjust easily and without undue pressures.

Following such a plan as described above can help those who have been battling the condition of fatigue for a prolonged period of time. It can be easier than you think possible. It will just take some dedication and the will to live a more healthful, vigorous lifestyle.