Some people face the fact that they have constant weakness and fatigue. What to do in such a situation, how to return yourself to a normal pace and lifestyle? How to help your body overcome this condition? In this article we will answer these questions, and also consider the main reasons why you may experience a feeling of constant fatigue and weakness.
Everyone heard that a full night's sleep is necessary for any living person. But in reality, not everyone follows the recommendations for observing the sleep and rest regimen, but in vain. But even worse, when a person not only does not sleep normally at night, but also does not relax at all. Unfortunately, the modern pace of life dictates very severe conditions when it is necessary to keep up with work, at home, look good and pay attention to family and friends. Constant stress and overload are not the best way affect our mental state. Constant weakness and fatigue brings tangible discomfort, and a person is diligently trying to correct this condition by using various stimulating drinks –energy, coffee, medical preparations. However, this approach does not combat the root cause of fatigue, but gives the effect of only temporary masking. In order to successfully defeat fatigue and weakness, you need to know the causes of this condition. We will consider them further.
Chronic fatigue syndrome
Why does this condition occur ? Causes of persistent weakness and fatigue in women can occur due to chronic fatigue syndrome. This disease is quite widespread, and 4 times more often it occurs in the female half of the population, whose age is in the range from 40 to 60 years. For people suffering from this syndrome, a weakening of immunity, a lack of hormones, and susceptibility to frequent colds and infectious diseases are characteristic.
In order to overcome chronic fatigue syndrome, a woman needs to analyze her lifestyle and make the following changes:
- dietary correction, which implies a reduction in consumed caffeinated products and simple carbohydrates (sugar, confectionery, premium flour), as well as refined products and convenience foods. Instead, you need to supplement your menu with healthy fats (nuts, seeds, avocados, various types of vegetable oils, fatty fish, etc.), protein, fresh vegetables and fruits;
- the use of additional vitamin complexes, which should include magnesium, B vitamins, omega fatty acids and zinc;
- reduction of stress levels through relaxing auto-training, physical exercises, compliance with sleep and rest.
Malnutrition
If constant weakness and fatigue occurs immediately after eating, the cause may be improper nutrition. His physical and mental well-being largely depends on the human diet. Therefore, take your diet more seriously is necessary for everyone who notes a similar ailment. The diet regulates hormonal levels, brain function, mood and general condition of a person. Those who tend to eat flour and sweet foods in large quantities will certainly encounter such a nuisance as constant weakness and fatigue.
The fact is that such a diet does not provide sufficient intake of nutrients and vitamins, which in large quantities contain natural and healthy products.
Useful food that helps to overcome drowsiness.
In order to get rid of constant drowsiness, it is necessary to make changes to the diet by adding groups of products to it that will add energy, increase immunity and improve the emotional background:
- Products containing a large amount of vitamin B (green vegetables, eggs, various varieties of fish). Moreover, it is important to observe the correct methods for preparing these products: bake, boil, simmer, steam.
- Products containing calcium, magnesium, selenium and zinc (red fish, avocado, dairy products, herbs, nuts). They will help to cope with such an ailment as constant weakness, fatigue, drowsiness. Thanks to this group of products, sleep is improved and overall stress levels are reduced.
- Healthy fats (olive and linseed oil, oily fish, such as salmon or salmon, nuts, avocados).
Fighting drowsiness - eliminating junk food
It is also necessary to exclude the following products from your diet:
- Confectionery products, which lead to the destabilization of the energy supply.
- Products of premium wheat flour (buns, white bread, biscuits, pasta, etc.). These types of products contain simple carbohydrates that have a negative effect on the human nervous system.
- Caffeine. All foods and drinks containing this substance should be consumed in very moderate amounts or completely excluded from the diet. Caffeine is able to exert an invigorating effect on the body, disturbing sleep and developing increased anxiety.
- Alcoholic beverages should be excluded from the diet of any person, and even more so of those who experience constant weakness and fatigue. Some believe that a glass of wine drunk at night will help you relax and fall asleep faster. There is some truth in this, alcohol-containing drinks really help to quickly fall into a dream, but its quality will be completely different - a superficial, interrupted sleep will lead to even more fatigue and a broken state.
Unstable blood sugar
Those who suffer from an imbalance in blood sugar levels may experience persistent weakness and fatigue. Why does this condition occur and how does glucose affect it?
The fact is that an imbalance in blood sugar is accompanied by insufficient production of insulin. As a result, organs and tissues do not receive enough energy for proper functioning. The walls of blood vessels suffer from elevated glucose levels, and the rest of the body lacks nutrients. Over time, such a disorder can lead to the development of type 2 diabetes. You can recognize the presence of an imbalance in sugar by the following symptoms:
- constant fatigue;
- headache;
- spontaneous attacks of hunger;
- mood swings;
- increased anxiety.
How to normalize blood sugar levels and prevent its drops in the future? It is necessary, again, to adjust your diet, namely: avoid consuming large amounts of simple carbohydrates in one meal.
Increased weakness during and after menstruation
Persistent weakness and fatigue in women can be associated with the phase of the menstrual cycle. During menstruation, the girl may experience a breakdown that occurs with anemia, the cause of which in this case is increased blood loss.
Also, the state of the female body during this period is affected by the amount of fluid consumed, which should be increased. Dehydration is one of the causes of malaise in the form of drowsiness, fatigue, and also weakness.
How to avoid weakness during menstruation?
To avoid the development of ill health during menstruation, a woman should consume a sufficient amount of iron-rich foods (red meat, buckwheat, beets, pomegranates, apples) and observe a drinking regime (drink at least 2 liters of clean still water per day).
Causes of Constant Weakness and Fatigue in Men
It is believed that only women can afford to experience fatigue. And although statistics largely confirm the fact that female representatives are more susceptible to fatigue, this does not mean that guys cannot experience physical and emotional exhaustion. For a modern man with a lot of responsibilities on his shoulders, feeling unwell has become commonplace.
Persistent weakness and fatigue in men can be caused by the following reasons:
- Stress. Constant nervous strain at work or at home requires a huge waste of emotional strength. Troubles accumulate over time and provoke a stressful state of the body.
- Mental and physical overwork. A modern man performs too many duties: society believes that he should earn a lot of money, pay attention to his wife, walk with his children, go to the gym and be always in a good mood. Trying to comply with the unspoken rules, the guy eventually begins to experience mental and physical overwork.
- Lack of sleep. Whatever the rhythm of a successful man’s life, he should leave enough time in his daily routine for a full night's sleep. Lack of sleep sooner or later will lead to emotional decline and a feeling of constant fatigue.
- A lack of vitamins is equally characteristic of men. A balanced diet and intake of vitamin complexes will help to solve this problem.
- Reception of antihistamines, sedative and sleeping pills. These drugs, although they give an effect, but it is short-term, their long-term use leads to the completely opposite result.
Weather and atmospheric phenomena
Causes of constant weakness and fatigue can be caused by changes in the weather. Most often, a breakdown is felt during rainy or cloudy weather, as well as during magnetic storms. The dependence of man on natural phenomena has long been established and justified by scientists. The fact is that during rainy or cloudy weather, atmospheric pressure decreases.
This causes a slowdown in the physiological process of the heartbeat and, as a result, a decrease in the supply of oxygen to the brain. Such a condition, similar to hypoxia, affects the general well-being of a person who has headaches, drowsiness, arrhythmia, increased fatigue and weakness.
Weather dependent people. How to alleviate their condition?
What should weather-dependent people do to alleviate their condition during such natural surprises?
Experts recommend training the body, developing resistance to various weather phenomena in it. This can be useful hardening, swimming, yoga, and generally any physical exercise.
Urbanization
The causes of constant fatigue and weakness, as a rule, should be sought in the lifestyle of a modern person. These problems are most typical for residents of megacities. Technogenic factors and the functioning of the modern urban population have a significant impact on the lives of the townspeople themselves. Many cars, large enterprises and small factories produce huge emissions of harmful substances into the atmosphere. Heavy metals and harmful chemicals tend to accumulate in the human body, eventually manifesting itself in the form of various health problems. The feeling of weakness and fatigue is a constant companion of every second resident of a big city.
To alleviate their condition, citizens can, of course, move to places with untouched nature and clean air. However, only a few are resolved on this. Work, family and the various benefits of civilization bind a person to urban areas. But those who really want to deal with the problem will always find a way to do this. There can be one way out of the situation - as often as possible to go on holiday in nature. A trip to a picnic with children or a romantic trip and spending the night in a tent with a loved one is not only a recovery of the whole organism, but also a charge of positive emotions for a long time.
Little conclusion
Now you know why constant weakness and fatigue can occur in men as well as women. We also gave recommendations that will help you overcome such conditions. In some cases, specialist assistance may be required. The main thing is not to postpone, but to begin to act. We hope that this article was not only interesting to you, but also useful!