Some people experience constant weakness and fatigue. What to do in such a situation, how to return yourself to a normal pace and lifestyle? How can you help your body overcome this condition? In this article, we will answer these questions, as well as consider the main reasons why you may feel constantly tired and weak.
Everyone has heard that a good night's sleep is necessary for any living person. But in fact, not everyone follows the recommendations for observing sleep and rest, but in vain. But it is even worse when a person not only does not sleep normally at night, but does not relax at all. Unfortunately, the modern pace of life dictates very tough conditions when it is necessary to keep up at work, at home, look good and pay attention to relatives and friends. Constant stress and overload do not have the best effect on our mental state. Constant weakness and fatiguebrings tangible discomfort, and a person diligently tries to correct this condition by using various stimulating drinks - energy drinks, coffee, and medications. However, this approach does not fight the root cause of fatigue, but only gives a temporary masking effect. In order to successfully defeat fatigue and weakness, it is necessary to know the causes of this condition. We will consider them further.
Chronic Fatigue Syndrome
Why does this condition occur? Causes of constant weakness and fatigue in women may occur due to chronic fatigue syndrome. This disease is quite widespread, and it occurs 4 times more often in the female half of the population, whose age is in the range from 40 to 60 years. People suffering from this syndrome are characterized by weakened immunity, lack of hormones, susceptibility to frequent colds and infectious diseases.
In order to overcome chronic fatigue syndrome, a woman needs to analyze her lifestyle and make the following changes:
- diet correction, which involves reducing the consumption of caffeinated foods and simple carbohydrates (sugar, confectionery, premium flour), as well as refined foods and convenience foods. Instead, supplement your menu with he althy fats (nuts, seeds, avocados, various types of vegetable oils, fatty fish, etc.), proteins, fresh vegetables and fruits;
- taking extra vitaminscomplexes, which should include magnesium, B vitamins, omega fatty acids and zinc;
- reduce stress through relaxing auto-training, exercise, sleep and rest.
Unhe althy diet
If constant weakness and fatigue occurs immediately after eating, the reason for this may be malnutrition. A person's physical and mental well-being largely depends on the diet of a person. Therefore, to take your diet more seriously is necessary for everyone who notes such a disease in themselves. The diet regulates hormonal levels, brain function, mood and general condition of a person. Those who are inclined to consume flour and sweet foods in large quantities will certainly face 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 are rich in natural and he althy foods.
He althy food to help fight sleepiness
In order to get rid of constant drowsiness, it is necessary to make changes to the diet by adding food groups to it that will add energy, increase immunity and improve the emotional background:
- Foods containing a large amount of vitamin B (green vegetables, eggs, various types of fish). Moreover, it is important to follow the correct methods of cooking these products: bake, boil, stew, steam.
- Products containing calcium, magnesium, selenium and zinc (red fish, avocados, dairy products, greens, nuts). They will help to cope with such an ailment as constant weakness, fatigue, drowsiness. This food group improves sleep and reduces overall stress levels.
- He althy fats (olive and flaxseed oils, oily fish such as salmon or salmon, nuts, avocados).
Fight sleepiness - eliminate junk food
You should also exclude the following foods from your diet:
- Confectionery that destabilizes energy reserves.
- Products made from premium wheat flour (buns, white bread, biscuits, pasta, etc.). These types of foods 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 moderation or completely excluded from the diet. Caffeine can have an invigorating effect on the body, disrupting sleep and developing increased anxiety.
- Alcoholic beverages should be excluded from the diet of any person, and even more so 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 fall asleep faster, but its quality will be completely different - superficial, interrupted sleepwill lead to even more fatigue and a broken state.
Unstable blood sugar
Those who suffer from an imbalance in blood sugar levels may experience constant 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 to function properly. The walls of blood vessels suffer from increased levels of glucose, and the rest of the body is deficient in nutrients. Over time, this 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 bouts of hunger;
- mood swings;
- increased anxiety.
How to normalize blood sugar levels and prevent its fluctuations in the future? It is necessary, again, to adjust your diet, namely: avoid eating a large amount of simple carbohydrates at one meal.
Increased weakness during and after periods
Permanent weakness and fatigue in women may be associated with the phase of the menstrual cycle. During menstruation, a girl may experience a breakdown, which 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, as well as weakness.
How to avoid period weakness?
To avoid the development of poor he alth during menstruation, a woman should consume enough iron-rich foods (red meat, buckwheat, beets, pomegranates, apples) and observe a drinking regimen (drink at least 2 liters of pure non-carbonated 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 women are more prone to fatigue, this does not mean at all that guys cannot experience physical and emotional exhaustion. For the modern man, who has so many responsibilities on his shoulders, feeling unwell has become commonplace.
Constant weakness and fatigue in men can be caused by the following reasons:
- Stress. Constant nervous tension 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. Modern man performs too many responsibilities: society believes that he should earna lot of money, pay attention to your spouse, walk with children, go to the gym and at the same time be always in a great mood. Trying to comply with the unspoken rules, the guy eventually begins to experience mental and physical overwork.
- Lack of sleep. Whatever the pace of life of a successful man, he must leave enough time in his daily routine for a good night's sleep. Lack of sleep will sooner or later lead to emotional decline and a feeling of constant fatigue.
- The lack of vitamins is equally characteristic of men. A balanced diet and taking vitamin complexes will help solve this problem.
- Taking antihistamines, sedatives and sleeping pills. These drugs, although they give an effect, but it is short-term, their long-term use leads to completely the 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. Human dependence on natural phenomena has long been established and substantiated 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. This condition, similar to hypoxia, affects the general well-being of a person who has headaches, drowsiness, arrhythmia, increasedfatigue and weakness.
Weather dependent people. How to alleviate their condition?
What can weather-dependent people do to ease their condition during such surprises of nature?
Experts recommend training the body, developing in it resistance to various weather events. Hardening, swimming, yoga, and in general any physical exercise can be useful in this.
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 citizens 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, manifesting themselves over time as various he alth problems. The feeling of weakness and fatigue is a constant companion of every second inhabitant 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 decide to do so. Work, family and the various benefits of civilization bind a person to an urban area. But those who really want to deal with the problem will always find a way to do it. There can be only one way out of the situation - to go on vacation to nature as often as possible. A trip to a picnic with children or a romantic hike and spending the night in a tent with a loved one is not only a recovery of the whole body, but also a charge of positive emotions for a long time.
Small conclusion
Now you know why constant weakness and fatigue can occur in men as well as women. We have also given recommendations to help you overcome such conditions. In some cases, specialist assistance may be required. The main thing is not to delay, but to start acting. We hope that this article was not only interesting for you, but also useful!
