Eat Foods That Will Fuel Your Brain
This is somewhat obvious, but it needs to be stated. Nutrition is a key factor in staying healthy and performing at peak levels.
Simply put, eating good foods will make you feel good. Eating bad foods will make you feel bad.
If you want to keep your mind at peak performance, eliminate refined sugars and heavily processed foods from your diet. Limit caffeine. When you eat, focus on proteins and snack wisely. Avoid candy bars or chips in favor of nuts , fruits, and whole grains.
Additionally, drink lots of water. Aside from the headaches it can create, dehydration impacts your ability to think, reason, and process information. Staying hydrated also maintains your energy levels and keeps fatigue at bay.
Stress Causes Fatigue By Making You Depressed
One of the other big problems with chronic stress is that it can trigger depression. By disrupting your mood and making you depressed, it can sabotage your energy levels.
Mood and energy levels are very much intertwined. Think about it: How many times in your life can you remember feeling like you are bursting with energy but also feeling really sad? How many times can you remember feeling terribly depressed but feeling like your energy is amazing? Both of those scenarios are extraordinarily rare.
Usually, energy and mood work together in positive upward spirals or negative downward spirals. Better moods facilitate better energy, and better energy facilitates better moods. And vice versa.
So one of the big problems with chronic stress is that it wrecks your mood. And along with that, your energy. There are many ways that stress wrecks your mood:
- CRH and dynorphin both are implicated in causing depressive episodes. ,,
- Chronic HPA activation is also known to induce depression.
- Chronic stress can cause neurotransmitter resistance and imbalances in the brain , and those neurotransmitter effects are linked with depression. ,
- Chronic stress also decreases BDNF and impairs neurogenesis both of which are important in staving off depression.
- Chronic stress causes certain important energy-regulating areas of the brain to atrophy .
Try Eating A Few More Nutritious Foods
Depression disrupts eating habits, which in turn can cause feelings of fatigue. Like implementing better sleeping habits, developing a more nutrient-rich diet can improve fatigue and exhaustion.
Some foods might help with depression, and a balanced diet helps to boost energy. This typically includes a range of unrefined carbs, proteins, and fats, with an emphasis on veggies, whole grains, and healthy oils.
Aside from just the types of food you should aim to eat, it also might be better to eat small meals and snacks every few hours than three large meals a day. More frequent eating, as opposed to a food overload in a few sittings, may result in more sustained fuel for your body.
Also Check: How To Deal With Adrenal Fatigue
You Have Zero Energy To Give
When you stop caring about your job, your job performance takes a hit. You still need a paycheck, of course, but youve mastered the art of doing just enough to get by. The days of going beyond the call of duty and giving the company 200 percent of your energy and time are long gone.
You might skip work or arrive late. Burnout zaps your zest. You cant concentrate and youre unmotivated, and as a result you begin coasting through assignments.
Stress Causes Fatigue By Throwing Off Neurotransmitters In The Brain
Your brain cells communicate with one another via compounds known as neurotransmitters. Youve probably heard of some of these before, like serotonin or dopamine.
People also know of neurotransmitter imbalances which are thought to cause depression and other psychological and mood issues.
Here is the interesting part that many people are unaware of: Neurotransmitter imbalances do not usually just appear for no reason. Those neurotransmitter imbalances what many think are the cause of many psychological issues are themselves caused by other factors.
For example, chronic stress is a major factor known to induce deficiencies and imbalances of multiple neurotransmitters.
Don’t Miss: How To Explain Lupus Fatigue
Burnout Isn’t Just Exhaustion Here’s How To Deal With It
A recent survey by the American Psychological Association found that 3 in 4 Americans said that the pandemic is a significant source of stress.
Millions of people have lost loved ones, have become ill themselves and/or have lost income as a result of the pandemic. The threat of COVID-19 alone has been stressful for most people, as has all of the upheaval that the pandemic has brought, says Bufka.
Stress “keeps our mind vigilant and our nervous system vigilant, and that uses more energy,” says Elissa Epel, a psychologist at the University of California, San Francisco. That’s one reason that prolonged stress can leave us feeling drained.
What Are The Signs And Symptoms Of Mental Exhaustion
Mental exhaustion can be easily recognized as feelings of being burnt out from excess, long-term stressit is something we have all experienced before. Symptoms may initially present subtly, but over time, they become worse. It is important to note that mental exhaustion may eventually manifest as physical, emotional, and behavioral symptoms, as all these attributes are connected to the organ receiving the blunt of the mental stressors: the brain.
- Physical symptoms: This may include feelings of being tired most of the time, an increased tendency for becoming sick, frequent headaches, back pain, or muscle aches. You may also notice changes in appetite and sleep habits.
- Emotional symptoms: This can manifest as feelings of helplessness, as you feel trapped and defeated by your overwhelming sense of mental stress. The sense of self-doubt and failure may encompass the majority of your thoughts throughout the day, leading you to isolate yourself and develop a pessimistic view of the world and life in general.
- Behavioral symptoms: You may notice yourself not spending as much time with your friends and family because you feel too tired to make the effort. Procrastination and withdrawing from previous responsibilities can also be a sign of mental exhaustion. Your eating habits may change as well, whether its eating more or eating less. The use of alcohol or drugs to help cope with increased levels of stress may also be a predictor of increased mental stress levels.
Read Also: What To Take For Tiredness And Fatigue
Ways To Help You Cope With Stress Mental Fatigue And Exhaustion
Working in Hong Kong can mean long hours with little to no breaks. Coupled with a prevalent overtime culture, pressures at home, and overstimulation of city life, these factors have made Hong Kong the fifth most stressed population globally. In fact, in a recent survey by Cigna, 92% of people say they face daily stress in their lives, with a further 17% expressing that theyre unable to manage this stress.
Constant and high levels of stress and anxiety have a lot of negative effects on our health often intensifying emotions like anxiety, and eventually we can become burnt out or emotionally exhausted.
Ways To Manage Stress
Generally, you can manage the symptoms of emotional exhaustion by making a few lifestyle adjustments. Once you recognise the underlying cause of your stress, you can cope by trying to lessen that stressor in your life.
Here are four ways to help you release stress:
Recommended Reading: Does Benlysta Help With Fatigue
Cross Items Off Your To
“Making a to-do list of all the things that are contributing to your stress or that you need to complete can provide some relief,” Assar says. “It can be relieving to identify and visually see what you need to do to reduce your overwhelm.” It doesn’t have to be goals related to productivity either you can make a to-do list for relaxation so it’s prioritized in your life.
Common Causes Of Fatigue
Many different things can also cause fatigue, but some common causes include:
- Lack of sleep or rest
- Physical activity such as running a marathon or working out at the gym for long periods of time
- Pregnancy if your body is not used to the extra work
- Mental activity such as working or studying for long periods of time
Just like brain fog, fatigue can also lead to a decrease in cognitive function and make it difficult to do everyday activities.
Now that we know some of the most common causes for brain fog and fatigue, lets take a look at some tips on how you can get relief from these conditions.
You’re Having Trouble Getting Out Of Bed
It can be nice to stay in when you’re feeling tired, or like you need a night alone. But if this becomes your MO, take note. “When isolation seems like a good idea, perhaps the symptoms are not just from a long week, or year, but perhaps even years of the drain that stress has taken,” Davis says. If that sounds like you, consider checking in with your therapist to give yourself a mental health tune-up.
What Is A Psychogenic Fever
A psychogenic fever is an increase in body temperature caused by stress. It is sometimes referred to as stress-induced hyperthermia.
Psychogenic fevers are diagnosed when body temperature is above 98.6 degrees Fahrenheit while someone is experiencing acute or chronic stress, according to a 2015 scientific paper in the journal Temperature. Other typical causes of fever, like infection or illness, must be ruled out.
Doctors dont understand exactly why this happens, according to Miller Parrish, but they believe that either the brain increases temperature in response to stress, or that stress hormones interact with the endocrine system and lead to an increase in body temperature.
For example, a 2020 study published in the journal Science found that the stress response affects the hypothalamus in rats, which is the area of the brain that controls body temperature. But more research is needed to determine whether this is the case for humans.
Psychogenic fevers can occur at any age, and seem to occur more commonly in females than in males. However, because there hasnt been a large body of research, there isnt precise and consistent data.
It is difficult to know the true prevalence of psychogenic fever because it may not be reported as much as it exists, Miller Parrish says. If we took all people with any kind of stress, and noted a portion of that total had stress-induced hyperthermia, it would be quite a high number.
You May Like: What Is The Best Anti Fatigue Kitchen Mat
Stress Causes Fatigue By Inducing Leaky Gut
Another way that stress causes fatigue us is the way it affects our gut. Theres much talk of leaky gut these days and all sorts of complex theories around what may cause it. And to be clear, much of that is valid. ,,
But the science actually indicates that stress itself can directly cause increased gut permeability ! This causes a number of issues:
Poor gut health is a recipe for poor energy levels. So this is yet another way that stress causes fatigue.
Your Stomach’s Been Bothering You
Again, anxiety often goes hand in hand with physical symptoms, so don’t ignore any weird issues you might be experiencing. As Hershenson says, if you’re struggling with anxiety, “you likely will experience other symptoms such as stomach pain, migraines, shortness of breath, and heart palpitations.” So if your tiredness comes with a heaping helping of bellyaches, it might be your anxiety acting up.
Recommended Reading: Remedies For Fatigue And Weakness
Procedure And Study Sample
We investigated cross-sectional data of N=7.930 working participants enrolled in the Gutenberg Health Study from 2007 to 2012 who had received the Copenhagen Psychosocial Questionnaire . The GHS is a population-based, prospective, observational single-center cohort study in the Rhine-Main-Region in western Mid-Germany. The study protocol and study documents were approved by the local ethics committee of the Medical Chamber of Rhineland-Palatinate, Germany and by the local and federal data safety commissioners. The primary aim of the study is to evaluate and improve cardiovascular risk stratification. The sample was drawn randomly from the local registry in the city of Mainz and the district of Mainz-Bingen. The sample was stratified 1:1 for sex and residence and in equal strata for decades of age. Inclusion criteria were age 35 to 74 years and written informed consent. Persons with insufficient knowledge of German language, or those who reported that they were not able to visit the study center on their own were excluded. The response rate was 60.3% for the first 5.000 participants. Due to the ongoing recruitment of the GHS, which is conducted in waves, a final statement concerning the response rate cannot be made at this time. The design and the rationale of the Gutenberg Health Study have already been described in detail elsewhere .
How Much Sleep Do People Need
It varies, but on average studies say we need at least 7 to 9 hours every day. Studies have reported that most night shift workers get about 5 to 7 hours less sleep per week than the day shift. Humans follow an “internal” or “biological clock” cycle of sleep, wakefulness, and alertness. Although these circadian rhythms are influenced by external clues such as the sun setting and rising, it is the brain that sets your pattern. Most cycles are 23-25 hours long and there are natural dips or periods when you feel tired or less alert – even for those who are well-rested.
You May Like: Dry Eyes Dry Mouth Fatigue
Outward Signs Of Mental Fatigue
Beyond your mental or physical state, mental fatigue will also impact your behavior. If left unchecked, it can create rifts in your relationships, both personal and professional.
Mental fatigue places a strain on your social interactions, either causing you to lash out at others or withdraw from those closest to you.
You can also experience a sudden lack of motivation. The worse the mental exhaustion, the more likely you are to call in sick, look for reasons to avoid or miss work, or reject social or work-related commitments.
In the worst cases, your productivity may drop dramatically, and you may not recognize the person youve become.
Tips For Waking Up From Mental Fatigue
Allow yourself time to rest
- Give yourself permission to take breaks from whatever is causing you mental fatigue during the day
Create realistic expectations
- Set meaningful goals based on what you know is reasonable and achievable
Schedule your meals/meal planning
- Make time in your daily schedule to sit down and eat a proper meal
- This could also count as your break from your work or daily stressors
- Stand up for yourself by setting boundaries and limits
- Choose what and how it is important for you to spend your time and energy efficiently
- Surround yourself with friends, family, or professional help to help keep you on track
You May Like: Can Anxiety Cause Fatigue And Weakness
Is Your Brain Tired Here Are 6 Ways To Treat Mental Fatigue
Feeling drained? Does your brain want to go on an indefinite vacation far away from where you are now? You may be experiencing mental fatigue.
Mental fatigue is an all too common feeling these days. Uncertainty, high stress levels, and a demanding lifestyle are making our minds feel downright exhausted. But living in a state of permanent mental fatigue can have consequences on our personal and professional well-being.
Lets explore how mental fatigue affects us, its symptoms, and what we can do to treat it.
Relationship Between Emotional Fatigue And Stress
Through scientific studies, emotional exhaustion and stress have been shown to be directly associated.
The research was conducted to assess the causal relationship between stress and burnout in physicians, based on the recognition that these problems are quite common in healthcare professionals. Of course, it is not for less, since these professionals are daily with a constant struggle between health and disease, between life and death. They carry an enormous responsibility: peoples lives.
The study conducted in the United Kingdom was based on the random selection of 800 doctors who were registered in the country, who would be tested following their stress episodes for three years. The selected group of physicians contained the same number of men. One in five doctors of every age, gender and type of practice had qualified outside the UK. The stress levels of the physicians who participated in the study were assessed using the 12-item version of the general health questionnaire.
Don’t Miss: Chest Pain Nausea Headache Fatigue