How Can Exercise Help Reduce Cancer Fatigue
You may feel ill from your cancer or treatment, which may lead to less physical activity. Decreased levels of physical activity can lead to tiredness and lack of energy. Scientists have found that even healthy athletes forced to spend extended periods in bed or sitting in chairs develop feelings of anxiety, depression, weakness, fatigue and nausea. Regular, moderate exercise can decrease the feeling of fatigue and help you feel energetic. Even during cancer therapy, it’s often possible to continue to exercise. Be sure to check with your healthcare provider before starting an exercise program.
Exercise has many health benefits. Regular exercise can:
- Increase your appetite.
What Is On The Horizon For The Treatment Of Residual Fatigue
Dr. Fava: Ongoing studies are currently evaluating some antidepressant medications that, in theory, may be much less likely to cause fatigue as a side effect, such as the triple uptake inhibitors and SNRIs with more prominent noradrenergic effects, as well as adjunctive treatments to minimize residual fatigue, such as norepinephrine reuptake inhibitors .
It is important to note that residual fatigue is not limited to patients with depression and that many drugs we use to treat other mental and medical conditions can induce fatigue well. For instance, we often see fatigue affect patients with schizophrenia that further compounds the apathy and negative symptoms that are core to that illness. Many of the medications we use for neurological conditions can cause symptoms of fatigue as well and that also exacerbates the existing condition for these patients. So, I would say that the topic of fatigue extends beyond depression and will become an important focus of assessment, treatment, and drug development in the next few years.
Fighting Depression At Its Roots
To really beat depression, eventually you need to remove the stress factor that is triggering your amygdala to flood those downers into your brain in the first place.
The therapist is key here. They are also bound to confidentiality, and can help you identify the source of your problem.
Hopefully, it isnt death or taxes that is bothering you, because those are two of lifes constants.Loss is a classic trigger for depression. It might be loss of job or relationship or capacity to do something. Big changes, and life transitions such as Empty Nest Syndrome can be a problem too. At all ages, each of us has a weak point: it might be feelings of powerlessness, it might be high needs of security, or deep fears of abandonment.
Whatever your trigger is, part of your recovery program needs to be to identify the trigger, and take some steps in your life to insulate yourself from this stress point.
To get rid of depression for good dont get mad, get even!
You May Like: Does Prostate Cancer Cause Fatigue
Is It Fatigue Or Depression
Some signs of fatigue or weakness often look a lot like those of depression, and its easy to confuse the two. Depression involves an inability to feel pleasure people who are depressed feel sad or unworthy. They may give up hope. You can have fatigue and not be depressed, although some people have both fatigue and depression.
Sometimes it may be hard to find a label for what youre feeling. Your doctor might want you to see a mental health professional to get another opinion on whether depression is part of the problem. If it is, treatment can help.
Exercise To Get Rid Of Depression
I understand that any activity during depression seems impossible. There is no will to go out and exercise is a big no. But you have to realize that the more you give up to it, the more you suffer. Get up! Wear your running shoes and begin exercising. Performing exercise daily for 30 minutes can help enhance testosterone levels, elevating adrenalin and finally relieving you of depression. Try it, to believe it.
Recommended Reading: How To Test For Chronic Fatigue Syndrome
Fatigue Fixes To Start Today
The obvious solutions: Stay away from processed foods, eat more vegetables, fruits and whole grains, and get some exercise, even if it’s just a walk around the neighborhood. Sleep issues can of course similarly sap daytime energy, whether they’re pandemic-related or from shifting hormones, particularly in women going through menopause. Unfortunately, Boling says, people don’t often do what they need to prepare for a restful night, such as turning off electronic devices, covering up light sources and keeping TVs out of the bedroom.
It’s worth trying these strategies and establishing a regular sleep routine, including time to wind down without stimulation before bed. FYI: A Northwestern University study found that pink noise increased deep sleep in older adults.
If none of these work, give melatonin a try, Salamon advises. I generally suggest starting with 1 milligram and taking it about an hour before bedtime to see if that helps, she says. Patients can gradually increase the dose, if they need to, until they find their sweet spot.
You Dont Sleep As Well
Depression may be disrupting your sleeping patterns in some way. About 80% of people with depression, for example, experience insomnia.
But its not just a lack of sleep that causes tiredness. Oversleeping, which is also a common symptom of depression, can cause similar feelings of fatigue over a period of time.
These kinds of sleep irregularities are among the biggest causes of fatigue in those who experience depression.
Recommended Reading: What Can Cause Shortness Of Breath And Fatigue
When Should I Call My Doctor About Fatigue
Itâs normal to feel tired now and then. Everyone experiences occasional, brief fatigue due to illness, sleep disturbances, travel or changes in diet or medication. But you should talk to your healthcare provider if youâre tired all the time. Call your provider if:
- Your fatigue lasts longer than a few days
- Youâre having a hard time going to work or performing daily activities.
- There isnât a clear reason for your fatigue.
- It comes on suddenly.
- Youâre older .
- Youâve also been losing weight.
Fatigue can be a sign of a serious health condition. You should seek immediate medical attention if you have fatigue along with other symptoms, such as:
- Shortness of breath or pain in your chest, arm or upper back.
- Fast, pounding, fluttering or irregular heartbeat.
- Headache or vision problems .
- Nausea, vomiting or abdominal pain.
- Muscle weakness.
How To Overcome Mental Fatigue According To An Expert
Do you constantly feel overwhelmed? Emotionally and mentally drained most of the time? If so, chances are you might be suffering from mental fatigue.
Mental fatigue is a condition triggered by prolonged cognitive activity. Basically, it sends your brain into overdrive, leaving you exhausted, hampering your productivity and overall cognitive function.
The most common symptoms include mental block, lack of motivation, irritability, stress eating or loss of appetite and insomnia. Mental exhaustion can affect you for both short-term or long-term.
If left unchecked, it can lead to all sorts of serious health problems, including anxiety and burnout. Research suggests that constant mental exhaustion can also impact your physical endurance.
What exactly causes mental fatigue?
Other potential causes include medication, stress and ailments such as depression, fibromyalgia and autoimmune disease. Emotionally challenging experiences like divorce or death of a loved one can also contribute to brain fatigue.
So, how can you beat mental exhaustion?
Adopting the following strategies can help ease mental fatigue:
Other than that, eat healthy, cut back on caffeine, exercise regularly and get enough zzz’s .
Lastly, here are some surefire strategies to prevent brain fatigue and improve mental clarity:
And remember, “the more you work on systems for reducing stress and excess decision-making, the more mental energy you’ll have,” adds Dr Boyes.
Don’t Miss: Low White Blood Cell Count Symptoms Fatigue
How To Get Rid Of Depression
In this article, we will talk about ways to get rid of depression. All of us have been through this feeling at some time of our life. The feeling where everything seems lost, when all seems to go wrong. The feeling when you feel like a looser, when there is constant darkness surrounding you. I know how it feels my friend, I have been through that and I have come out of it. It is in times like these that you realize your worth. For whenever you feel low remember, for if your life is surrounded by bad times at present, think about all the good times that are about to come.
So get away from all the melancholy surrounding you and lets look at what is causing it and how you can get away from it finally.
Symptoms of Depression:
- The feeling of self- loathing
- Irritatibility
- Fatigue or Loss of Energy
Causes of Depression:
1.) Trauma:
This is one the major causes of depression. From the loss of a loved one to a financial blunder, anything that creates a sense of loss can result in trauma and eventually depression. Trauma for the same reason has been categorised as one the first sign of an underlying mental problem.
2.) Mental Problems:
People with some kind of mental problem are at more risk to suffer from depression. People with alzheimer could suffer from depression. Any previous head injury could also induce the sensation. Check your doctor if thats the case before the depression becomes acute.
3.) Substance Abuse:
4.) Medicinal Side Effects:
If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.
Research suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes.
If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
You May Like: What Would Cause Extreme Fatigue
Should I Change The Way I Eat To Combat Cancer Fatigue
Cancer fatigue may be worse if you’re not eating enough or if you are not eating the right foods. Maintaining good nutrition can help you feel better and have more energy. The following strategies can help you improve your nutritional intake.
- Basic calorie needs. A person with cancer whose weight has been stable needs about 15 calories per pound of weight each day. For example, a person who weighs 150 pounds needs about 2,250 calories per day to maintain weight. You should add 500 calories per day if you have lost weight.
- Protein rebuilds and repairs damaged body tissue. You need about 0.5-0.6 grams of protein per pound of body weight to rebuild and repair body tissue. For example, a 150-pound person needs 75 to 90 grams of protein per day. The best sources of protein include foods from the dairy group and meats .
- Fluid needs. Unless your healthcare provider tells you otherwise, you should aim for about 64 ounces per day to prevent dehydration. Fluids include juice, milk, broth, milkshakes, Jello® and other beverages. Of course, water is fine, too. Its important to note that beverages containing caffeine do NOT count. And if you are losing fluid from excessive vomiting or diarrhea, you will need extra fluids.
- Supplemental vitamins. Talk with your healthcare provider to find out if vitamin supplements are a good idea for you. Vitamin supplements don’t provide calories, which are essential for energy production. So vitamins cannot substitute for adequate food intake.
How Can My Doctor Manage Fatigue
To find out what is causing your fatigue, your healthcare provider will ask questions about your lifestyle and medications and will conduct a physical examination. They might order some lab tests to test blood and urine. If you are a woman of child-bearing age, your provider will probably order a pregnancy test.
To relieve fatigue, your provider will treat the condition or disorder thatâs causing it. Depending on your health, your treatment plan may include a combination of medication, exercise, or therapy. If youâre taking a medication that makes you feel exhausted, talk to your healthcare provider about the risks and benefits of stopping the medication or trying another one.
Also Check: Can Chronic Fatigue Cause Nausea
How Are Cfs And Depression Different
CFS may have symptoms that donât happen with depression, like a frequent sore throat, weakness, and swollen or tender lymph nodes. Pain is more common with CFS than depression.
CFS symptoms like severe fatigue often start or get worse after physical activity, so it could help to cut back on exercise. Depression symptoms sometimes improve after physical activity, so more exercise might make you feel better.
People with CFS often view it as a physical illness. People with depression usually think of their illness as psychological.
Take In Some Sunlight
Exposure to daylight, particularly in the morning, is known to improve night-time sleep, so try to spend some time in natural light every day.
A lack of daylight can be a particular factor in depression in the winter months, when the sun sets so early, affecting circadian rhythms, Dr Davies confirms.
I keep a SAD lamp on my desk so I can top up my light levels on days when its hard to get outside.
Also Check: Sudden Weight Loss And Fatigue
Anxiety And Depression During Postmenopause
During postmenopause, a lot of women will have the worst of menopause symptoms behind them, but that does not mean there are not a number of psychological and physiological symptoms that accompany the postmenopausal period, two of which are depression and anxiety. Although they may be discouraging, try your best to understand your symptoms. Keep reading for further information about depression and anxiety during postmenopause and how to deal with them.
What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Also visit the online treatment locator.
Also Check: How To Heal Adrenal Fatigue Fast
Your Therapist Can Coach You Back To Happiness
The first health professional you should ask your doctor for a referral to is a good talk therapist. Some are better than others, and good chemistry is essential to a client/therapist relationship. You may need to try two or three to get one you like. If you dont feel more positive after the second session, go right ahead and switch. Your state of mind is too important not to.
Think of a therapist as your shiny new coach, who will lead your team to the playoffs. One great thing about therapists is they can give you more time than doctors, and you need someone at the core of your recovery who is more available to you than a doctor.
Step one with the therapist is to learn exactly what depression is, and what it isnt. Dealing with depression before you understand it is like fighting ghosts in a dream, or getting squirrels out of an attic. You cant fix what you dont know.
Step two is to build up some tools for short-circuiting the pattern that is keeping you in a depression loop. Instead of saying Ill be stuck in this lousy job forever, youll come up with a new story: one that you can grow into over time that will bring you back to happiness.
Do Something You Enjoy
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love something thats relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
Research suggests people who spend time in nature have improved mental health.
Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide a temporary mood boost .
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
Recommended Reading: Fatigue And Out Of Breath
Natural Remedies For Depression: Find Hope Again
May 11, 2018
Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide.
The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020. But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment antidepressant medications dont work for every person with depression and also come with a slew of side effects. However, sometimes people dont know where to turn to find a treatment that wont bring on more health problems.
The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. If youre looking for a natural way to improve your depressive symptoms, studies suggest that you should focus on eating an anti-inflammatory diet one similar to the Mediterranean diet that provides critical vitamins and minerals for hormone balance and brain function. A moderate to high level of physical activity/exercise has also been shown to prevent against depression. Additionally, using essential oils for depression and making other lifestyle changes to control stress are some of your best options.
