7 effective "cures" for chronic fatigue

 We can bet that you or someone you know has experienced chronic fatigue syndrome at least once in your life. More precisely, they were ill, because this is a disease expressed in prolonged mental and physical weakness, which does not go away even after a long rest.

Did you know that chronic fatigue lasts from six months or more? And this means that for this period your working capacity, emotional state and even depression appear sharply. There is a feeling that all the vital forces are gone. At the same time, it is rather challenging to determine on your own exactly when it all started. This condition is usually caused by prolonged exertion, overwork, the pace of life in non-stop mode and health problems.

This article will tell you about the most effective methods for getting out of chronic fatigue, but first, let's define the typical signs of the disease.

Signs of chronic fatigue

The main stage on the path to recovery is the recognition of the presence of the disease. How to understand whether you suffer from this disease or not? 

The following are typical signs of chronic fatigue:

• lack of strength for six months or more;
• poor sleep ;
• a slight increase in body temperature;
• irritability, apathy, depression;
• headaches and muscle pains;
• anxiety fears ;
• self-doubt ;
• pessimism ;
• decreased performance, concentration, memory impairment ;
• hard to wake up in the morning;
• digestive disorders;
• low libido and lack of sex life;
• a sharp loss or, conversely, weight gain;
• decreased immunity, exacerbation of chronic diseases.

If at least half of the symptoms listed above relate to your current condition, this is a reason to be wary. Still, it would help if you did not immediately run to the doctor: most likely, you will be prescribed vitamins, antidepressants, and good sleep medications. Yes, that's not bad either, but it is essential to understand that chronic fatigue is the result of a violation of the functionality of your body, for which there is no single cure, and all the medications offered by the doctor will only improve your condition for a while.

7 effective "cures" for chronic fatigue

What to do in this case? We suggest considering the most effective ways to get rid of the disease.

1. Watch your hormonal levels

Due to the dynamic rhythm of life and constant employment, we often do not pay attention to such signals from our body as increased fatigue and irritability. But they can be signs of hormonal imbalance, which leads to stress.

The glands and the hormones they produce regulate the body's metabolism. Let's take a closer look at them and understand what each gland is responsible for.

Thyroid

The thyroid gland is responsible for the metabolism in the human body. Disruption of her work leads to rapid fatigue, confusion, changes in body weight, pain of unclear etiology. Therefore, if you go to a doctor with these complaints, most likely, he will issue a referral for the analysis of thyroid hormones, and this is the most popular analysis for hormones in this case.

It is important to understand that if the doctor does not know the patient's individual rate of hormones, such a study does not make any sense. For example, the analysis showed that hormones' level is normal, but is closer to the lower threshold. According to medical indicators, the patient is healthy, but in fact he feels bad. Therefore, it is important to know the individual rate of hormones.

Reproductive glands

Did you know that a decrease in the level of sex hormones leads to a violation of the psycho-emotional state and even to depression? This is especially true for those who are in adulthood.

These are hormones such as estrogen, progesterone and testosterone. If there is a lack of estrogen in the body, this can lead to a feeling of apathy, blurred consciousness, not to mention painful sensations. An excess of estrogen is expressed in mood swings, migraines, insomnia, sentimentality and emotionality.

Progesterone regulates the level of estrogen in the body. With a lack of it, estrogen becomes hazardous to health. Signs of a lack of progesterone: insomnia, anxiety, headaches, weight gain, etc.

Lack of progesterone is expressed in fatigue, weight gain, decreased libido, etc.

By the way, the analysis for the level of sex hormones is the second most popular in the presence of signs of chronic fatigue syndrome.

Adrenal glands

The adrenal glands produce adrenaline, and the autonomic nervous system controls their function. Panic attacks, sweating, hypoglycemia (low blood glucose), low blood pressure, lingering infections, etc. can indicate adrenal gland malfunction.

By the way, there is an easy way to find out if you have hypoglycemia. If you are very irritated when hungry and food is your only salvation, this indicates low blood sugar.

When adrenal gland function is impaired, so-called adrenal fatigue is characteristic. In the modern world, we can experience stress several times a day: morning coffee ran away, late for work, had a fight with the boss. In such situations, the body develops a protective reaction, after which it simply does not have time to recover.

Of course, you can get tested for all the listed glands' hormone levels and honestly follow the hormone therapy instructions that your doctor will most likely prescribe for you. Again, I would like to remind you that each organism is special and individual, and analyzes have their nuances in interpretation.

Health (and the correct hormonal background as well) is in our hands. First, pay attention to the quality of your sleep. What is the connection between sleep and hormones? We will talk about this further.

2. Ensure healthy sleep

Did you know that our body produces hormones during sleep? That is why it is essential to go to bed no later than midnight, and even better at 22 o'clock, and the duration of sleep should be at least 7-8 hours; otherwise, you risk putting your hormones under attack. What hormones are activated during sleep? 

Let's talk about some of them:

1. Melatonin is a sleep hormone, it is activated in the dark from 12 am to 4 am, improves the duration and quality of sleep, strengthens the immune system.
2. Growth hormone is a growth hormone that is produced 2 hours after falling asleep. It slows down the aging process, strengthens bone tissue, and heals wounds.
3. Testosterone is a male and female sex hormone. It is most strongly produced at night and in the dark.
4. Cortisol - produced by the adrenal glands, is responsible for blood glucose levels. An excess of it interferes with sleep, and during sleep, the level of cortisol normalizes.

Several factors directly affect sleep quality :

• stressful situations;
• unhealthy diet ;
• non - compliance with the daily routine ;
• sedentary lifestyle;
• abuse of alcohol, coffee, tea;
• hormonal imbalance.

Don't be discouraged if quality sleep isn't about you. There are some great ways to fix the situation:

1. Avoid heavy meals a few hours before bed.
2. An hour before bedtime, do calm activities or take time for relaxing yoga, massage.
3. Give up gadgets before bed, watching TV, make your choice in favour of a book.
4. Take a walk in the fresh air, or at least remember to ventilate the room.
5. Take a warm bath with lavender, mint essential oils.
6. Observe the daily routine.
7. Allocate at least 7 hours of sleep; do not stay up late.
8. Dim the lights and eliminate noise an hour before bed.
9. Write down the thoughts that worry you on paper, cleanse yourself of unnecessary thoughts.
10. Avoid sleeping pills, especially if you are taking them without a doctor's recommendation. They are temporary and in most cases, addictive.

We are sure that these simple rules of good sleep will do the trick, but let's agree that you will adhere to them regularly, then the result will not be long in coming.

3. Take vitamin therapy

Vitamins and trace elements play an essential role in humans. They are involved in many body processes, serve as catalysts and enzymes, help produce hormones, give energy and replenish lost strength.

Constant overload, stress, unhealthy diet contribute to a decrease in the level of vitamins. According to statistics, almost a third of the population suffers from their deficit.

With chronic fatigue syndrome, you should pay attention to the following vitamins and minerals :

• iodine;
• vitamin C;
• B vitamins;
• vitamin D;
• vitamin E.

The deficiency of these substances contributes to rapid fatigue, and some affect the functioning of specific organs. For example, an excess or a lack of iodine affects the functioning of the thyroid gland.

You can fill the deficiency of vitamins with the help of a proper and balanced diet. It is worth giving preference to natural products without harmful additives. Or you can use medication, which the doctor should prescribe, because not only the lack of vitamins in the body is dangerous, but also their excess. Moreover, some of them are antagonists - when used, the benefits of other vitamins and minerals are reduced.

The importance of proper nutrition during chronic fatigue and foods rich in certain beneficial substances will be discussed in the next section.

4. Eat right

The fast pace of life today makes you snack on the run, regardless of the quality of the food. Most of the goods offered in stores contain many preservatives, dyes and other harmful additives that have a detrimental effect on our body and are among the reasons for constant fatigue and blues. It is not surprising that they are inexpensive, and often this is what attracts buyers. Remember a vital thing: in the end, eating cheap products will cost you more than healthy and natural ones because you put your health on the scales.

There are different interpretations of the concept of " proper nutrition ". Someone will say that the whole problem is in meat, someone is an adherent of a raw food diet, someone is a supporter of a separate meal.

There are several uniform rules for proper nutrition, which have already proven their effectiveness in practice:

1. Avoid sweets and fast food. In their composition, such products do not have useful substances, they only quickly saturate your body, and you will see the results of such a snack later in the form of excess weight, poor health and malfunctioning of individual organs.
2. Do not reduce the calorie content of foods. Diets that are based on calorie restriction have a temporary effect, and as a result, you risk gaining rather than losing weight.
3. Don't eat fried foods. The reasons are obvious: fried food loses its useful properties, and the harmful substances released during frying cause a serious blow to the body. Give preference to stewing, boiling, steaming.
4. Eat more fruits, vegetables, whole grains, and fibre. These products are the basis for proper nutrition because contain many vitamins, antioxidants, minerals. Whole grains have a positive effect on the digestive system, and fibre improves bowel function and aids in absorbing vitamins.
5. Reduce the amount of salt. It is essential to consider that a complete rejection of salt is harmful to the body, particularly to the adrenal glands. Just stick to no more than 5 grams per day.
6. Drink as much water as possible. Traditionally, experts advise drinking at least two litres of water a day.
7. Don't eliminate fats. Today it has become fashionable to eat low-fat foods, which in itself is not true. Fats are important for the hormonal system. Trans fats, which are found in sweets and fast food, are dangerous for the body.
8. Eat small meals. Don't pass.
9. Watch out for vitamins and minerals. How to fill their deficit with food?

We have prepared a short cheat sheet for you :

• Vitamin D: liver, egg white, fish oil, natural butter.
• Vitamin E: Tomatoes, soybean oil, spinach, unrefined sunflower oil, peanuts, roasted seeds.
• B vitamins: cereals, whole grain bread, buckwheat, green peas, bran.
• Vitamin C: citrus fruits, kiwi, parsley, black currant, rose hips, lemon, sorrel, bell peppers.
• Calcium: fresh cucumbers, green peas, apples, cheese, cabbage, radishes, beans.
• Selenium: Lentils, Beans, Tuna, Buckwheat, Sea Fish, Oatmeal, Rice, Corn, Broccoli, Nuts.
• Zinc: peanuts, almonds, lamb, flax and sesame seeds, egg yolk, chickpeas, natural yoghurt, garlic, cashews, oatmeal.
• Magnesium: Avocado, dark chocolate, nuts, fish, spinach, whole grain bread, bran, bananas.
• Iron: meat, seafood, vegetables, herbs, legumes.
• Iodine: caviar, seaweed, tuna, shrimp, squid, cucumbers, currants, potatoes, garlic, vegetables, fruits.

We are sure that there will be your favourites among the listed products and, if you combine them correctly, you will get a delicious healthy diet for every day. But remember that proper nutrition will not give the desired effect if you do not provide enough physical activity to your body. Let's talk about the importance of movement further.

5. Move more

By virtue of some kind of activity, most of us lead a sedentary lifestyle, which is the cause of metabolic disorders, the appearance of pain syndromes and fatigue. This is why it is important to take time to exercise.

Sport provides full blood flow and saturates the cells of the body with useful substances. Moreover, physical activity helps the production of endorphins, normalizes hormones, improves sleep quality and enhances the body's endurance to insulin.

There are a few simple steps to help you feel better:

1. Allocate 5-7 minutes of morning exercises daily.
2. Go hiking or cycling as often as possible.
3. Practice your favourite sport several times a week.
4. Take breaks and warm up every 30-40 minutes of sedentary work.
5. Try to work while standing at a special table.

By the way, sports help to get rid of stress and get rid of negative thoughts. Let's talk about the effect of stress on the body below.

6. Avoid stress

Remember earlier; we talked about hormones such as adrenaline and cortisol? They are called stress hormones and are sex hormone antagonists (excess of some leads to a lack of others).

Constant and prolonged stress does not allow the body to recover in time and destroy the hormonal system, so it is crucial to monitor your emotional background and avoid unnecessary worries.

There are great ways to relieve stress :

• good dream;
• tasty and healthy food;
• massage, yoga, meditation ;
• doing what you love, hobby;
• communication with positive people;
• compliance with the daily routine;
• leisure.

7. Examine the body for infections

It happens that chronic fatigue syndrome appears against the background of constant stimulation of immune cells by infections. To fight infection, the body begins to produce cytokines, which leads to an increase in body temperature, weakness, chills, and sleep disturbance.

Almost any infection can lead to or worsen chronic fatigue syndrome, so it is essential to monitor your health and prevent a decrease in immunity. Only a doctor can diagnose the presence of a virus, do not self-medicate!

Summarize

Chronic fatigue syndrome is not uncommon today. This is a disease, ignoring which leads to serious consequences; therefore, it is best to engage in preventing this ailment daily and not bringing it to a doctor's visit.

Seven remedies for chronic fatigue syndrome :

1. Monitor your hormonal levels.
2. Get healthy and satisfying sleep.
3. Eat more vitamins.
4. Eat right.
5. Move more.
6. Eliminate stressful situations.
7. Examine your body for infections.

To better understand your body, we advise you to go through our online program "Human Health", where you will learn how to independently assess your health, develop preventive measures, and learn how to maintain excellent health and stay happy in modern realities.

Live in pleasure, do not be nervous about trifles, listen to the body's signals, and remember that health is the most valuable resource! You have the power to prevent any illness. The main thing in this business is the responsibility and a positive attitude.

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