Choose Hopeful Way Of Living
Optimistic lifestyle choices are all about having more fun, feeling more active, and being energetic not only physically but also mentally.
Go on a bike ride with a friend, commit to hobby classes, and try to preoccupy yourself with stuff you like to do.
In one line, keep your body moving.
Physical activity not only strengthens your heart but also releases endorphins AKA happy hormones and keeps the stress level low.
Determine Whether The Fatigue Is Secondary To An Underlying Medical Condition
Secondary fatigue is defined as low energy, lasting from 1 to 6 months, that is caused by an underlying health condition or medication.
With your medical or naturopathic doctor, be sure to rule out any issues with your immune system, kidneys, nervous system, liver, and heart, and to assess the side effects of any medications youre taking.
Ruling out chronic infections, pregnancy, anemia, and cancer may be necessary, depending on other signs and symptoms that are present, your individual risk factors, and family history.
While the vast majority of fatigue is not caused by a serious health condition, ruling out more serious causes is an essential part of the diagnostic process.
Remember that this is not a job for Dr. Google! Because fatigue is a sign that something in the body is not functioning optimally, it can be implicated in virtually every health condition, alarmingly serious ones, but also more benign conditions as well.
Taking into account your entire health history, risk factors and particular symptoms, as well as assessing blood work is a complex job that a regulated health professional can assist you with.
Does Chemo Get Worse After Each Treatment
The effects of chemo are cumulative. They get worse with each cycle. My doctors warned me: Each infusion will get harder. Each cycle, expect to feel weaker.
How do I get my energy back?
Here are nine tips:
How do I get my strength back after chemo?
With your doctors approval, start slowly and work your way up. The American Cancer Society recommends adult cancer survivors exercise for at least 150 minutes a week, including strength training at least two days a week. As you recover and adjust, you might find that more exercise makes you feel even better.
Why does chemo make you tired?
Cancer treatments, specifically chemotherapy, can decrease the number of red blood cells, causing anemia. Red blood cells deliver oxygen throughout the body, so when tissues dont get enough oxygen, you can feel fatigue.
How long does fatigue last after chemotherapy?
The standard answer from most oncologists is that it is not unreasonable that fatigue continues for months, if not for a year or year and a half after the finish of chemotherapy . The real answer depends on how you take care of yourself.
How to restore energy after chemo?
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What Can I Do To Help My Recovery
During your recovery, it is important to find the right levels of activity for you to avoid severe symptoms, but remain healthy. When in the recovery process you will need to listen to your body. You may have some setbacks but getting the right balance is important to avoid de-conditioning even further.
Get 7 9 Hours Of Sleep Nightly
The National Sleep Foundation recommends adults get seven to nine hours of sleep per night. Some questions you can ask yourself to see if you are not sleeping enough include: Does it take me a long time to fall asleep? Do I wake up often or am I restless? Do I feel sleepy when driving? Do I need caffeine to get through the day? Answer, yes, to any of these indicates you may not be getting enough quality sleep.
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Keep Time With Your Body Clock
Some people get a burst of energy first thing in the morning. They’re often called morning larks. Night owls are people who are at their best at the end of the day.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.
Are You Often Subject To Intense Fatigue
How do you know your energy level?
Just by knowing if you are tired and how much/how often you get tired.
Fatigue is simply a lack of energy caused by a weak metabolism that does not produce adequate power and vitality.
This manifests itself in different ways according to the people.
You are tired in the morning when you wake up, while you have slept all night.
You get up late in the morning because you say you are an evening person.
You are tired after meals with a desire to nap, especially after lunch.
You are tired when you fast or skip one to two affiliate meals.
You are tired when you make a particular physical effort.
Several types of fatigue that simply reflect a crucial lack of vital energy is caused by weak metabolism.
An optimal metabolism allows one to have a stable and constant energy throughout the day.
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Sleep Suggestions For Fighting Fatigue
A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:
- Get enough sleep two-thirds of us suffer from sleep problems, and many people dont get the sleep they need to stay alert through the day. Some recommendations on getting a good nights sleep include: go to bed and get up in the morning at the same time every day, avoid naps through the day, and have a warm bath or shower before bed.
- Limit caffeine too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
- Learn how to relax a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.
- Avoid sleeping pills sleeping pills are not a long-term solution because they dont address the causes of insomnia.
Fatigue Or Tiredness Whats The Difference
The term fatigue can mean different things to different people. Some people mean their muscles are easily weakened. Walking to the mailbox feels like they have run a marathon. Others describe a generalised exhaustion, whether they are moving or not. People can experience physical, mental or emotional fatigue, or any combination of these.
The difference between tiredness and fatigue is this: tiredness can get better with enough rest, while fatigue persists even if someone is sleeping and resting more than ever.
Sip Some Potato Water
While a brimming glass of fresh potato water may not sound like the first thing youd want to relax on a hot summer day with, its actually a great home remedy for fatigue. Soaking slices of potato in water makes a potassium rich drink that can help you feel less tired and sluggish, as it replenishes a mineral many people have trouble getting enough of. Like magnesium, the body does not produce potassium-we have to consume it from outside sources. Because our diets these days tend to lean towards being nutrient deficient, its no wonder we find ourselves lacking in the potassium department.
Potassium doesnt give you a direct jolt of energy, per say, but along with magnesium it is an electrolyte that is vital for the proper functioning of our cells and the release of energy and the conduction of electricity. Without enough of it, our muscles wouldnt move properly and our nerve impulses wouldnt fire right. By ensuring you have healthy levels of potassium, you can get an edge on feeling dull and tired all the time.
You will need-8 ounces of fresh water
DirectionsSlice up the potato and add to a glass of water. Allow it to steep overnight in the fridge, and drink first thing in the morning.
How Long Does Covid
According to data gathered in the ZOE COVID Study, fatigue commonly occurs within the first week of the illness and lasts for an average of five to eight days, though some people may have COVID-related fatigue for two weeks or longer.
The severity of fatigue is often correlated to the severity of illness. Typically, the worse the illness, the longer the fatigue is likely to last. For people who had to be admitted to intensive care for COVID-19, it might be a few months before they get back to where they were before they got sick, says McClelland.
For people who feel bad but are able to ride out COVID-19 at home, it might take just a week or two for the fatigue to abate, says McClelland.
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Coping With Fatigue At Work
You may find that you cant continue working due to fatigue, or that you have to reduce the amount of time that you spend at work. It can help to talk to your employer or personnel/human resources officer and let them know that you may need some time off due to your illness or its treatment.
Dont feel that you have to work if you are too tired, but if you do want to carry on working, you may be able to find ways of making your work less tiring for a while.
People with certain illnesses are protected by the Equality Act, which prevents employers victimising or discriminating against people with a disability. The Act also states that employers are expected to make reasonable adjustments to support employees in the workplace. You may want to make suggestions for adjustments that could help to support you. Things that your employer can do to help include:
- changing your hours so that you can travel to and from work at less busy times
- asking colleagues to be supportive and to help with some of your work
- finding you a parking place near to your place of work
- letting you take a short break every now and again to lie down and rest
- allowing you to work from home, if possible
- finding you lighter work if your job involves physical exertion or heavy lifting
If you are self-employed, it can help to talk to the Department for Work and Pensions about benefits that you may be entitled to claim.
A Worsening Of Your Fatigue After Exertion
It is common to experience tiredness and fatigue during and even after an episode of illness. Fatigue for weeks or months after a serious illness can be quite normal. People who are recovering from an illness often report feeling a little better each day, it can take time to fully recover. With Long COVID you may feel fatigued after activities which were not previously difficult to cope with and this can affect your quality of life and ability to function as you did previously. This is more likely to occur at the end of the day or at the end of a busy week.
Sometimes people experience a number of other symptoms worsening after physical stress. This could include brain fog, muscle aches or headaches alongside increased fatigue. Clinicians may call these post exertional symptoms. They are not in themselves dangerous but can affect your quality of life.
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How To Get A Better Night’s Sleep
If you are experiencing sleep disturbances, improving your sleep habits may help. Strategies to try include the following:
Go to bed and wake up at the same time each day.
Avoid electronic devices at least two hours before bed, because the light from these devices may disturb your body’s natural sleep clock.
Sleep in a quiet, dark, cool space.
Avoid caffeine late in the day.
Get regular exercise.
Avoid alcohol before bed. Alcohol may help you fall asleep faster, but it generally results in more fragmented sleep, and sleep quality in people who are alcohol users tends to be worse.
However, if these strategies do not help, and the sleep problems you are experiencing are frequent and affect your daily life, it is time to visit your health care professional.
Treat The Worst First
Start by listing your worst symptomsthe ones that make it hardest to get through the day. With your doctor, focus first on treating those symptoms. Decide whether a specialist might be helpful for any of them.
The most common ME/CFS symptoms can also be the most treatable.
Symptoms worse after activity
Learning how to manage your activity can help you be as active as possible without causing your symptoms to get worse. This includes:
- Estimating how much energy you have on a given day. This is sometimes called your energy envelope. You spend only that much energy, and not more.
- Estimating how much energy an activity takes and how long you can do that activity. You stop when you reach that time, and then take a break.
- Not pushing yourself to get more done on days you feel well.
- Adapting activities to make them easier. One example is sitting down while doing the dishes.
Good sleep habits can help improve the quality of your sleep. If you also try medicine for sleep, its best to start on a low dose. Certain antidepressants help with sleep, mood, and chronic pain, so your doctor may suggest trying one.
Feeling dizzy or weak while sitting or standing
Your doctor may have you wear pressure stockings, put your legs up while sitting, or increase your salt intake. Your doctor may also suggest medicines like fludrocortisone or midodrine.
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Eat Natural Whole Foods
Your body needs vitamins, nutrients, and minerals to run. When you deplete it of the fuel it needs, you put strain on your adrenal glands. This leads to dehydration and a slowdown in hormone production that is essential for keeping you healthy. Natural whole foods are chocked full of everything your body needs simply eat a variety of them to make sure you get a well-balanced diet.
Don’t Cave To Your Cravings
When you’re tired and exhausted, your judgement can also be affected. You tend to be more impulsive and can crave carby, sugar-laden foods such as white bread, pasta, chocolate, biscuits and cakes.
These foods are easily broken down in your body, which provides a short burst of energy. However, this increase in energy is usually brief and the sudden spike in blood sugar levels can cause a drastic crash shortly after.
So, if you find yourself perusing your snack cupboard the next time you feel tired, try to steer yourself towards the fruit bowl instead.
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What Are Your Options If Down Syndrome
Screen positive results If your test shows a high risk of having a baby with Down syndrome, your options are: To have a diagnostic procedure. This would tell you for sure if your baby has Down syndrome. If you had one of the standard serum screening tests, you can have a cell-free DNA test for secondary screening.
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What Does Treating Fatigue Involve
If you are experiencing prolonged excessive fatigue, it is important to investigate the underlying causes with your doctor. Your doctor will ask you questions about your medical history and conduct any necessary medical tests to help you work out why you are experiencing fatigue. This may include a blood test, urine test or X-ray. Once they have determined the cause, your doctor will offer suggestions on how to find relief, and organise further investigation if the cause may be more serious.
Fortunately, in most cases, your energy levels may improve with some simple, practical lifestyle changes.
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General Suggestions For Exercise
- Regular, light exercise such as walking has been shown to reduce fatigue as well as nausea and vomiting, and can help some people to sleep better
- Plan some activity or light exercise into your day
- If exercise is impossible, try to stay active in your daily routine
- Pay attention to how your body reacts to exercise: how did you sleep? How did you feel the next day?
- Drink plenty of fluids before, during and after exercise
- Perhaps keep a record of your activities to share with your doctor or nurse, so they can help monitor your progress
- It’s important to find a balance between activity and rest, and to exercise in a way that allows the muscles to recover after activity
- Dont exercise if you feel unwell, are in pain or have any other symptoms that worry you, such as feeling breathless. Let your doctor know if you feel unwell or have worrying symptoms
Maintain An Active Lifestyle
Do you really need studies and research to show whether daily exercise helps in combating fatigue or not?
If yes, then I think you are one of those people who use the gym elevator to reach the ground floor to get healthy.
Anyways, physical activity boosts your energy levels and keeps you more active. And without a doubt, it has nothing but only positive effects for both your mind and body.
And, as a matter of fact, being active throughout the day and doing regular exercise helps you get sound sleep at night.
Though, if you are not into a workout or regular exercise, try adopting these simple activities to stay physically active.
- Go for stairs instead of lifts for a couple of floors.
- Take a walk around the neighborhood.
- Do mild yoga stretch.
- Do some of the household chores yourself.
The benefits of staying active are inevitable. You get to sleep better and find relief from fatigue and, with that, some symptoms of mental illness as well.