| Temporary loss of strength and energy resulting | | | | hydrated body functions very efficiently. |
| from hard physical or mental work is termed as | | | | Sleep Recommendations |
| fatigue. It's a feeling of tiredness and drop in | | | | • Sleep at least 8 hours a day. Make the |
| energy levels that doesn't go away when you | | | | necessary changes to ensure a better night's |
| rest. | | | | sleep. |
| The concept of fatigue is pretty hard to define as | | | | • Learn to relax. Learn the technique such as |
| every individual has his own idea of what being | | | | meditation or yoga and find the one that suits |
| tired means. In case of physical fatigue your | | | | you the most. |
| muscles cannot do things as easily as they usually | | | | • Avoid caffeinated drinks after dinner. Don't |
| do. You might notice this when you carry grocery | | | | go to bed immediately after your dinner. A full |
| bags or climb stairs. On other hand psychological | | | | stomach can cause poor quality sleep. |
| fatigue makes it difficult for you to concentrate | | | | • Don't use sleeping pills. They are not a long |
| for as long as you used to. Sometimes it can be | | | | term cure for insomnia. |
| a combination of illness, work stress and | | | | Lifestyle Related Recommendations |
| unhealthy lifestyle. In severe cases it can reduce | | | | • Don't smoke. Our body uses glucose as fuel. |
| your overall physical and mental performance to | | | | Fuel requires oxygen to burn. Smoking reduces |
| quite an extent. | | | | the oxygen levels in the body thus keeping fuel |
| Most of the times fatigue can be caused by one | | | | from burning efficiently and hence the energy |
| or more of your habits or routines. it can be a | | | | levels stay low. |
| normal and important response to physical | | | | • Stay away from alcohol. Alcohol is a |
| exertion, poor eating habits, emotional stress, | | | | depressant and can lead to insomnia. |
| boredom and on top of all, lack of sleep, the | | | | • Exercise regularly. Physical activity is known |
| most common cause, of course. In some cases, | | | | to improve fitness, health and well being. It also |
| however, fatigue is a symptom of an underlying | | | | boosts the energy levels and minimizes stress. |
| medical problem that requires immediate medical | | | | • Try to eliminate all the factors that can |
| attention. | | | | cause disturbed sleep, like uncomfortable sleeping |
| Fatigue can also be caused by a number of | | | | surface, noise leeks etc. |
| illnesses and diseases. In such cases, a person | | | | • Try having a balanced diet with all the |
| usually finds that he or she needs more rest and | | | | essential nutrients like vitamins and minerals. They |
| sleep. There are a numbers of reasons that cause | | | | best way to a balanced diet is to eat everything |
| fatigue: | | | | once in a while. Quick fix foods, such as |
| • Anaemia (lack of Iron) | | | | caffeinated drinks or chocolate bars offer a |
| • Infections (for example, flu) | | | | temporary energy boost that quickly wears off |
| • Depression | | | | and worsens fatigue. |
| • Cancers | | | | • Stop thinking too much about your |
| • Low Metabolism (when the body is too slow | | | | problems. |
| to convert food into energy) | | | | Workplace Related Recommendations. |
| • Diabetes | | | | • Prefer the job in which you have to work |
| • Chronic Fatigue Syndrome (a condition that | | | | during the day. Night shift workers usually disturb |
| causes fatigue and exhaustion without | | | | their sleeping pattern by working when their body |
| explanation) | | | | is programmed to sleep. |
| Chances are that you know what's causing your | | | | • Practices like irregular working hours, |
| fatigue, so just by making a few lifestyle changes | | | | stressful environment (too much noise or heat), |
| you can get the energy, zeal and enthusiasm | | | | hard physical labor, long work hours and even |
| back in your life. Consider these different ways to | | | | working alone can lead to extreme fatigue. |
| help you regain your energy levels. | | | | • Workplace stress like conflict with colleagues, |
| Dietary Recommendations: | | | | dissatisfaction, non compensation, heavy |
| • Start your day with a healthy breakfast to | | | | workloads and boredom can also lead to fatigue. |
| boost your metabolism. Choose a carbohydrate | | | | • Workaholic. Don't reserve all the energy for |
| rich breakfast such as cereals or whole grain | | | | career alone. Spend quality time with family and |
| bead. | | | | loved ones to reduce stress. |
| • Never restrict the intake of your | | | | • Financial targets are most crucial in life, but |
| carbohydrates. Crash diets can sometimes lead to | | | | they are not everything. Have a balanced life for |
| unbalanced levels of vitamins and minerals in body | | | | time to be spent on entertainment and hanging |
| which lead to fatigue and exhaustion. | | | | out. Laughter is the best medicine and an energy |
| • Eat a balanced food. Reduce amount of high | | | | booster one can have. |
| sugar, high salt and high fat meals. Use low fat | | | | Some studies also suggest that psychological |
| dairy products and lean meat. | | | | factors are present in at least 50 percent of |
| • Don't overeat. Try to have small frequent | | | | fatigue cases. Individuals going through long |
| meals rather than overeating. Eating small | | | | periods of sadness and hopelessness commonly |
| quantities more frequently makes them easier to | | | | experience chronic tiredness. |
| digest and results in constant sugar as well as | | | | So if you are getting 7 to 8 hours of sleep and |
| insulin levels in blood. | | | | you are still tiered, its time for a checkup to |
| • Eat iron rich food, for example, red meat, | | | | uncover the causes for fatigue. Diagnosis of |
| spinach and apples. | | | | fatigue causing factor is very hard, as there is a |
| • Keep an eye on your caffeine intake. It has | | | | vast range of symptoms to be held responsible. |
| been observed that people with 5 or more | | | | Try to incorporate as many recommendations as |
| caffeinated drinks (coffee, tea and cola) per day | | | | you can into your lifestyle. Despite all that, if you |
| are prone to anxiety, irritability and reduced | | | | feel stressed out and exhausted, please contact |
| performance. | | | | your doctor on the earliest to find out the |
| • Drink at least 8 glasses of water. A well | | | | underlying reason for the fatigue. |