Stop Chronic Fatigue

Posts Tagged ‘Excessive Fatigue’

About 20% of adults experience excessive fatigue that impairs their ability to function well at work and at home. Some are able to bounce back after taking a short respite from work or by taking some medication.  But there is a significant number of people whose stressful experiences last longer that usual.  Chronic fatigue syndrome (CFS) affects at least 800,000 people in the United States. This disabling fatigue usually persists for as long as six months or even longer. The eight common CFS symptoms include muscle pain, joint pain, memory gaps or loss of concentration, sleeplessness, headaches, sore throat, and unusual fatigue after exercise.

Many people deal with fatigue and everyday stress by taking vitamin and mineral supplements. Vitamins and minerals are necessary to maintain the many biological processes that take place inside our bodies. Mental alertness, proper digestion, and resistance to bacterial and viral infections are dependent on the proper working of internal organs which are, in turn, dependent on nutrients that come from the food and beverages we consume. 

Our bodies need carbohydrates, fats, and proteins to speed up chemical reactions and allow our internal organs to function.  Like a machine, nutrients from food serve as fuel.  These nutrients are the very foundations of good health. However, due to our polluted environment and the toxins found in the food we eat, sickness and muscle fatigue can no longer be totally eradicated.  All human beings eventually get sick and require medical treatment as well as supplements during the recuperation stage.

In this day and age, it has become necessary to supplement our daily meals with vitamins, minerals, and even herbal preparations in order to have optimum health and nutrition.  These are only some of the vitamins and minerals that should be consumed daily in order to sustain health:

l Vitamin E – This vitamin can be found in plain yogurt, rice milk, calcium-fortified soy, kale, nonfat milk, cheddar cheese, turnip greens, cottage cheese and spinach. Vitamin E is an anti-oxidant that helps prevent cardiovascular disease and high blood pressure.  It also promotes good skin complexion; enhances sexual performance; and helps alleviate fatigue.

l Vitamin A – This vitamin helps prevent cancer, heart disease, and eye problems. It also helps  repair skin cells and promotes the formation of bones and teeth. It plays a big part in the functioning of the entire immune system. This vitamin can be found in cheddar cheese, steamed or raw carrots, fortified skimmed milk, cantaloupe, spinach, mangoes, and peaches.

l Vitamin K -  This vitamin is vital in bone mineralization, cellular growth, and the prevention of  hardening of the arteries. This can be found in broccoli, cauliflower, spinach, beef and sprouts.

l Vitamin D -  This vitamin is needed to absorb calcium and phosphorus, which, in turn, are needed for the normal development of the bones and teeth. Getting enough of this particular vitamin helps protect women against osteoporosis. Vitamin D-rich foods include salmon and fortified milk.  Sunlight is also a good source of Vitamin D.

l MAGNESIUM – This mineral is needed for protein and bone formation. Magnesium gives us  energy and helps prevent muscle spasms. Dark green and leafy vegetables such as spinach, grains,legumes and black-eyed peas are rich sources of magnesium.

l CALCIUM – This mineral is vital for proper bone and teeth development.

l POTASSIUM – It is a mineral that maintains fluid balance, sends nerve impulses, and releases energy. You can get this from potatoes, fish, yogurt, carrot juice, dried potatoes, citrus juices, and bananas.

There are other nutrients that should be included as part of our daily food intake.  Vitamin C, iodine, dietary fiber must be consumed every day. Filling these nutritional gaps is easy if you practice good eating habits and eat the right types of food.  Indeed, taking multivitamins will go a long, long way in boosting your energy levels and over-all health.

More and more women are entering the workforce and most of them are “moms.” Working Mothers are among the most vulnerable to stress and excessive fatigue created by trying to balance between work, family and social life. Stress and anxiety can cause working mom’s to be tired and lacking in energy. There are a lot of things vying for her attention: co-workers, the boss, the kids, the husband, the best friend, dealing with their in-laws, her church activities, and even her bible study group friends. It’s enough to make a mom feel so drowsy, lethargic or listlessness.

More than half of new moms in the U.S are working outside the home out of necessity. Another segment of the working mothers are those who are returning to work six to 12 weeks after giving birth. According to medical studies, women who come back to work after child birth may still exhibit symptoms of postpartum depression including muscle fatigue, discomfort, decreased sexual activity, and lower back pain.

AN INVENTORY OF THE THINGS THAT MAKES A MOM MORE FATIGUE:

1. Lack of sleep- either overworked or you are not really sleeping well from too much worrying

2. Inactivity-You’re out of shape and its not true when you exercise too much. Engaging in moderate physical activity for half-hour most days of th week may give good moods, decrease stress, and gets you energized.

3. Not eating properly-not getting the right essential foods or drinking enough fluids it needs. Also try to limit your caffeine intake us this will only backfires, it will make it harder for you to rest and fall asleep.

4. Stress and anxiety-Too may task so little time. This will keep you on the edge and you won’t be so relax.

5. Certain medications- like antihistamines and beta blockers, some pain relievers and other stimulants that can keep you up at night.

TIPS FOR WORKING MOMS

l Know how to delegate task

l Organize everything your schedule, your things, your activities

l Make sure you truly love your job, avoid workplace stress or any job related aggravation.

l Tame your inbox, get rid of unwanted mail

l Make a To -do-list

l Make used of your calendar, jot down the important events and stick to it

l Put labels to your things when you sort them out, filed or put into filing cabinets

l Stay active- a few minutes walking , or cycling will give you more stamina. But be moderate when you do some physical activities.

l Cultivate good sleeping habits-avoid reading, eating while watching in front of t.v. while in bed. Keep your bedding clean and comfortable, keep your room in a dark and quiet atmosphere. If possibles take naps every now and then.

If you are still feeling weary often and for a prolonged time. It is best to consult a qualified doctor so you can get proper diagnosis. Your fatigue could have medical causes such as:

l Depression- usually associated also for excessive fatigue and accompanied by some symptoms liked loss of appetite, sadness, difficulty sleeping or oversleeping among others.

l Cancer- A thorough checkup can tell if your fatigue can be a symptom of cancer.

l Sleep apnea- loud snoring is a sign of this disorder. This is a common source of fatigue because it interferes with your sleep.

l Chronic Fatigue syndrome-a disorder characterized by extreme fatigue even if there is bed rest.

l Anemia-blood disorder it affects your blood’s ability to transport oxygen.

l Thyroid problems- a condition in which your thyroid gland fails to release enough thyroid hormone.

As a working mom, you must make some lifestyle changes or get the necessary treatment for your fatigue.