One of the most common diseases of modern society is the so-called chronic fatigue syndrome. Almost half of humanity suffers from this health problem. Think only how huge this scale is! What caused such a general spread of the syndrome? What is its cause? This syndrome is characterized, above all, by such a notion as fatigue. Not just temporary fatigue but one that does not leave a person for quite a long time. Even despite the possibility of rest, which for some reason does not help get rid of this fatigue.
Scientists have proved that a functional disorder occurs primarily because of lack of sleep or sleep without a certain regime. Long-term stress and fatigue only aggravate the process. If you have recently suffered a cold, or there is a deficiency in vitamins, it can also lead to chronic fatigue syndrome. In addition to obvious reasons, there are also medical indications, such as thyroid disease, hormone problems, nervous system disorders, anemia or serious viruses. Find out more about the possible problem solutions and measures that can be taken to get rid of the chronic fatigue syndrome.
- Symptoms of chronic fatigue
- Tip number 1: Sleep for 7-8 hours daily
- Tip number 2: Correct your diet and eat healthy foods
- Tip number 3: Use physiotherapy methods
- Tip number 4: Take natural homemade remedies
- Tip number 5: Take vitamins and immunomodulators
- Top-7 Things That Will Help to Prevent the Chronic Fatigue Syndrome
1. Main signs: permanent fatigue, not even eliminated by prolonged sleep, which has been observed for more than six months, and the elimination of obvious ailments in the body.
2. Secondary symptoms:
- feeling chills;
- dryness in the throat and eye mucosa;
- muscular and vertebral pain;
- shortness of breath;
- low-grade fever;
- enlargement of lymph nodes.
3. Neuropsychological signs. They include various phobias (especially fear of bright light), irritability, poor concentration of attention, feelings of depression and despair.
If there are more than eight signs (both main, about six from the list of secondary, plus at least one of the third group), the diagnosis is chronic fatigue syndrome and you need to start treating it using the following tips.
The syndrome of chronic fatigue often happens in intellectual workers (journalists, doctors, teachers). And women get sick twice more often. There are many among
them who are too demanding about themselves. The fact is that mental stresses are exhausting more than physical loads. After all, the brain, which is only 2-2.5% of body weight, consumes about a fifth of the body’s energy reserves.
During the day, a person works, then needs rest. Sleep is a normal and vital period for every organism. What should it be? How much does a person need to sleep to maintain health? Is it important to go to bed and get up at the same time?
Let’s start with an interesting fact, which was established by scientists: people who sleep at the same number of hours at night, live longer than those who change the duration of sleep. These same experts drew attention to the fact that lack of sleep contributes to the development of diseases of the cardiovascular system. The organism undergoes wear, changes occur even at the level of biochemical reactions.
Recommendations for healthy sleep:
- A regime is required: In order that sleep brings maximum benefit and minimum harm, you need to go to bed and get up at the same time. When this regime is violated, our biological clock is lost – biorhythms. It must be said that even on weekends, sleep and wakefulness should not change.
- Duration of sleep: The scientists answered the question of how much to sleep: on average, the sleep period should be 7-8 hours. However, a healthy dream is a continuous dream. It is more useful to sleep for 6 hours than 8 hours with awakenings. An adult may need from 6 to 8 hours a day.
- Do not lie in bed after you wake up: There is a danger of falling asleep again. In addition, the body should get used to the fact that the day begins just after waking up at the set time. It will very quickly become the norm for you.
- Avoid an exciting environment 1 hour before bedtime: Prepare your body for sleep, excluding bustling activities, active exercise at least 1 hour before bedtime.
- Before going to bed, perform a relaxing treatment: Let this become a tradition, especially for those who have problems falling asleep. Set your “ceremony” before going to bed, in which you turn on something that helps you to relax. If a person performed active activities and, having not calmed down, went to bed, he can toss and turn in bed for a long time.
- Try not to sleep during the day: This can lead to problems with falling asleep in the evening.
- Create a cozy and relaxing environment in the bedroom: There is no room for a TV and computer in it. The mattress on the bed, pillow should provide comfort and fit orthopedic norms. The bed should be associated with sleep, so categorically you cannot watch TV, eat, read. Be sure to ventilate the room before going to bed. Oxygen promotes rapid falling asleep and a healthy sleep.
- A good dream testifies to a well-spent day. Spend a bright time of the day actively, do not neglect physical exercise and walking outdoors.
- Avoid eating food before bedtime. The last meals should be eaten at least 2 hours before the bedtime. And dinner should not be plentiful.
- Smoking, drinking coffee, alcohol closer to the time of falling asleep prevent healthy sleep. Refuse this in favor of health.
So, we found out that a person needs to sleep 6-8 hours a day. If a short sleep becomes systematic you may face a dangerous phenomenon of chronic lack of sleep. Many people today have a short nap during the week. At the weekend, the person allegedly compensates for sleep shortage up to 12-13 hours of the day. Alas, this not only does not fill the lost, but also worsen the condition. This phenomenon doctors called “sleepy bulimia.”
- Consequences of the lack of sleep:
- decreased immunity;
- decrease in efficiency, concentration of attention, memory;
- cardiovascular diseases;
- Obesity (the body, as if defending itself, tries to fill the lack of energy with extra calories);
- in men due to lack of sleep, testosterone levels drop by 30% (the stomach begins to grow even in lean men, there is a risk of inflammation of the prostate gland); increases the level of the stress hormone – cortisol;
- depression, insomnia may develop;
The most important danger of lack of sleep is the violation of normal biological rhythms of the body. During the day, each organ and system has its own periods of activity and rest. Inside the body, chemical reactions occur, which also depend on biorhythms. Violation of sleep and wakefulness, rest time leads to very serious internal disorders, the cause of which is desynchronosis. Unfortunately, the list of violations, which may result is not limited to the above mentioned.
Important: Until a certain time to cope with lack of sleep, a person can, by changing his way of life by effort of will. However, over time, chronic lack of sleep can lead to sleep disorders, which he won’t be able to cope with on his own.
Not everyone knows that the cause of chronic fatigue syndrome can be malnutrition, namely: a deficiency in the diet of many useful components that provide the body with strength and energy for a whole day. All products that we eat, have an impact on the physical, emotional and mental state. Using correct and healthy food, our body will function normally, regardless of whether we have a hard-working day or an active healthy rest.
The simplest and most natural way to recharge energy is to include foods rich in iron in the diet. It is this microelement that plays an important role in providing oxygen to all internal organs. And to maintain the body in a workable form, you must consume at least 18 mg per day. A lack of iron in the human body is immediately felt: metabolism is slowed down, there is weakness and rapid fatigue. Therefore, it is recommended to diversify the diet with lean meat, seafood, liver.
Fine sources of iron are:
- leafy and green vegetables,
- oranges and pomegranates.
Foods to include in your daily ration:
- Oatmeal, buckwheat, chicken and eggs: all these products contain the amino acid tryptophan, which is processed in the body in the “hormone of happiness” serotonin. Daily consumption of these products not only satisfy the body’s need for serotonin, but also perfectly saturate, leaving no feelings of hunger.
- Fish, especially fatty (mackerel, herring, salmon, salmon):
It contains vitamin B6, which not only improves mood, but also strengthens the immune system. In addition, fish is rich in omega-3 fatty acids and amino acid tryptophan, from which serotonin is also formed. It is recommended to eat fish every week at least 3-4 times. The daily intake rate is 100-150 g.
Oranges, tangerines, as well as carrots, beets, tomatoes and other vegetables, and fruit of bright color:
They contain bioflavonoids, which help improve cerebral circulation and raise the mood.
It is very rich in Group B vitamins, which regulate the work of the adrenal glands, and also promotes the production of the hormone adrenaline.
Bananas are a storehouse of vitamins, microelements and many useful minerals, they are sources of potassium, iron, tryptophan, which also, in turn, forms serotonin. Bananas, perhaps, is one of the most indispensable products in the syndrome of chronic fatigue.
It contains a large number of polyphenols, which are involved in the synthesis of serotonin, in addition to cocoa beans contain magnesium, which relieves stress. Chocolate should be exactly dark with a content of cocoa of at least 80%, its daily intake of 45-50 grams.
In addition to the already known polyunsaturated fatty acids (omega-3), vitamin B6 and amino acids, tryptophan nuts contain selenium-mineral essential for the functioning of the immune system. Especially rich in selenium is the Brazil nut. Daily consumption of nuts 30 gr.
The record holder for calcium and phosphorus is cheese. In addition to the amino acids of tyramine, tricactin and phenylethylamine, the cheese also contains vitamins A, D, E, B1, B2, B12, PP, C. The nutrients in the cheese are 98-99% absorbed by the body. Daily intake of cheese should be 30-40 grams.
Important: Reconsider what you usually eat and try to break meals into 5-6 meals a day.
It will be helpful to choose a suitable method of physiotherapy among the following:
- Relaxing massage: Massage of muscles and joints, as well as head helps relieve tension, reduces pain, improves blood circulation and nutrition of muscles.
- Acupuncture: This procedure relieves pain, calms the nervous system, helps restore the vital forces of the body.
- Magnetotherapy: It helps to restore the activity of the endocrine and immune systems as well as provides analgesic and relaxing effects.
- Hydrotherapy: Relaxing effect on the body of water procedures relieves stress, pain, has calming and relaxing effects.
- Laser therapy: Application of laser radiation with a therapeutic purpose is able to activate self-regulation systems, accelerates metabolism, stimulates the activity of the nervous system.
Important: It is necessary to have courses of physiotherapy to prevent the chronic fatigue syndrome as well as use different massage techniques for the treatment of the syndrome.
A good effect is achieved when treating the state of chronic fatigue with natural remedies that will help to solve the problem and return to normal life. First pay attention to proper nutrition.
- Honey and nuts: A good method of getting rid of chronic fatigue of the body is the use of honey with nuts, in the absence of allergy to honey. Natural liquid honey in equal proportions must be mixed with walnuts. Honey with nuts will help restore the immune system and increase vitality.
- The energy mix drink: Take 1 teaspoon of apple cider vinegar, 1 teaspoon of honey, 1 teaspoon of iodine – dissolve everything in 1 cup of boiled water. Take during 10 days after eating. Usually one course is enough to feel a surge of energy.
- The mixture based on honey and vinegar: it will help to show wonderful results in the treatment of persistent drowsiness and fatigue. In 100 gr. honey add 3 tablespoons apple cider vinegar, mix and take it for 10 days 1 teaspoon per day.
- Ginger tincture: To improve the tone of the body, you can prepare ginger tincture. Take the root of ginger 150 gr. and insist on 700 ml. vodka for 7 days. The tonic is ready, take 1 teaspoon with water for 2 doses per day.
- Ginger tea: The ginger root is cut into pieces, about 1 cm of the root finely chopped, squeezed out a little juice, pour a glass of boiling water, add lemon and honey to taste. Such tea will restore lost strength and energy.
- Garlic tincture: In the treatment of chronic chronic fatigue not the last place is occupied by the tincture of garlic. You need to rub a glass of fresh garlic, put the mass in a liter jar and pour vodka to the top, close tightly. Put in the fridge and let it stay for two weeks. Then strain and take as follows: on the first day, 5 drops before each meal. Each day, add a drop, until there are 25 drops for each reception. This tincture will very quickly help to normalize the condition.
- Tincture of St. John’s wort: A tablespoon of St. John’s wort is poured with 1 glass of boiling water and insisted for half an hour. Take it for three weeks, three times a day for 1/3 cup.
- Treatment of plantain: Prepare the infusion – 10 dried leaves of plantain to grind and pour boiling water. Keep in a warm place for half an hour. Take 2 tablespoons 20 minutes before meals three times a day.
Important: It is worth noting that the treatment of the chronic fatigue is going to be effective if you take natural remedies for a certain period of time. One course should last no more than three weeks, then you need to take a break.
Medical treatment of chronic fatigue syndrome is also practiced, especially if the condition is severe and a person can’t succeed in its treatment on his own. Here you will get acquainted with the main drugs used for the treatment of the chronic fatigue syndrome. Due to the fact that this disease at different stages may include headache, depression and other unwanted symptoms, special groups of medication may be required.
- Nonsteroidal anti-inflammatory drugs: They are used to reduce pain in muscles and joints and relieve headaches. Take after eating, no more than 3 times a day.
- Vitamin complexes: Restore metabolism, energy reserves of the body, and strengthen immunity. It is usually taken after or during a meal, washed down with the sufficient amount of water, the course of treatment depends on the drug taken.
- Immunomodulators: Strengthen the body’s immune system. They are usually prescribed in case of frequent colds, chronic diseases.
- Antiviral drugs: Disrupt the reproduction and activity of viruses in the body. They should be taken if the syndrome of chronic fatigue is caused by a viral agent. Such drugs should be taken if there is the doctor’s prescription.
- Psychotropic drugs (antidepressants, nootropics): Stimulate the work of the central nervous system. They are taken with depression, a sense of fear, anxiety, restlessness, constant stress, according to the prescriptions of the doctor.
Important: Remember that medical treatment is required if you can’t improve your health using the natural methods listed above. Take drugs only if the doctor has prescribed you to have the medical treatment course.
- Regularly performed physical exercises and relaxation techniques. (Improves the work of the heart and lungs, circulatory system, trains muscles).
- Acquisition and systematic appeal to a hobby.
- Adjustment of leisure.
- Clarity in decisions, work on setting goals and ways to implement them. Learn to find and neutralize the causes of anxiety and nervous shocks.
- Relaxation and meditation practices that can help you cope with stress. For example, breathing exercises and exercises for muscle relaxation.
- The habit to have massage or meditation regularly.
- Avoid the use of potent, hypnotic and toxic drugs, such as alcohol and nicotine.