Gaby
When coordination falters, productivity drops, and reactions slow down, it’s time to take a break. But what if getting out of bed feels like an uphill battle, even after a full night’s sleep? Tackling chronic fatigue begins with identifying its causes. Health issues may be linked… to springtime.
Possible Causes
Constant fatigue doesn’t just appear out of nowhere. Feeling drained is a signal of exhaustion.
Coronary Insufficiency
If you wake up feeling like a squeezed lemon and experience discomfort with minimal exertion, it could be a sign of coronary insufficiency. Symptoms include shortness of breath and body aches. In this state, even simple tasks like mopping the floor, climbing stairs to the second floor, or carrying groceries from the store can feel overwhelming. This occurs due to reduced coronary blood flow and inadequate oxygen and nutrient supply to the myocardium. Coronary syndrome is typically observed in cases of atherosclerosis and ischemic heart disease, where the narrowing of blood vessels leads to persistent fatigue and weakness. To give your heart more oxygen, engage in moderate physical activity. Exercise helps dilate blood vessels, allowing more oxygen-rich blood to reach the heart. Any movement is beneficial for preventing coronary insufficiency: running, walking, swimming, or biking. Start with two 15-minute sessions per week, then gradually increase to 30 minutes, and eventually aim for half an hour three times a week.
Urinary Tract Diseases
Chronic fatigue and drowsiness can result from urinary tract infections. It’s essential to get tested for infections and treat them if found. After a course of antibiotics, fatigue typically doesn’t subside immediately but may take a week.
Anemia
Chronic weakness and drowsiness are often caused by a deficiency of red blood cells and low levels of hemoglobin, the iron-containing protein. These cells transport oxygen from the lungs to the body’s organs and tissues. The minimum hemoglobin level should be 120 g/L for women and 140 g/L for men. If the hemoglobin concentration is lower, it leads to what is known as anemia (from the Greek meaning “lack of blood”). Symptoms include pallor, dryness, flaking skin, and persistent fatigue. This condition develops due to iron deficiency and can be caused by poor nutrition, genetic predisposition, illnesses, and menstrual bleeding. Doctors often prescribe iron supplements for women and children more frequently than for men, recommending dietary changes to include iron-rich foods: apples, beans, fortified cereals, shellfish, and liver.
Lack of Sleep
Adults need to sleep at least 7-8 hours a night—period. The idea of “catching up on sleep over the weekend” is criticized by scientists. If sleep deprivation is consistent, a few extra hours of sleep on one day of the week won’t solve the body’s recovery issue. It’s believed that to compensate for one lost hour of sleep, you need to sleep an additional hour. However, if the sleep deficit is greater, recovery will take longer than the actual hours missed. Research shows that brain function after ten days of sleep deprivation doesn’t normalize in just a week. New studies indicate that to make up for one hour of lost sleep, a person needs to sleep 7-9 hours for four consecutive nights. Doctors warn those experiencing chronic fatigue that full recovery may become impossible with ongoing sleep deprivation.
Sleep Apnea
Due to brief interruptions in breathing, a snorer may wake up periodically, often without realizing it. As a result, they don’t feel rested. What should you do if chronic fatigue is linked to sleep apnea? Sometimes, quitting smoking and losing excess weight can help. If snoring persists, consider investing in a special nasal device that keeps airways open during sleep.
Depression
This psychosomatic condition is accompanied by loss of appetite, headaches, and constant fatigue. Depression requires the help of a psychotherapist, as it is a medical condition, not just an emotional disorder.
Caffeine Overdose
When stimulants are overused, the body becomes accustomed to them and requires higher doses. Drinking coffee and strong tea every time you feel low energy can lead to an increasing need for them, while your overall well-being declines. A safe amount that won’t lead to chronic fatigue is one to two cups of coffee or black tea per day.
Poor Diet
Inadequate nutrition is another possible cause of constant fatigue and drowsiness. If you’re not eating enough, a night’s sleep won’t be sufficient for recovery. Start eating properly, balance your diet with essential nutrients, and your energy will return.
“Spring Syndrome”
This common ailment affects nearly every second adult. Symptoms of spring fatigue syndrome include a decline in energy, increased tiredness, reduced productivity, irritability, sleep disturbances, and exacerbation of chronic illnesses. Many people experience feelings of depression and irritability in spring, along with diminished attention and memory. The cause of persistent fatigue and weakness in spring is the depletion of energy reserves accumulated over winter and difficulties in replenishing them. The foods available during this time are often lacking in vitamins and essential trace elements needed for energy processes. As a result, energy reserves are replenished slowly, leaving us feeling weak and vulnerable to illness.
How to Overcome Fatigue
Lack of energy is a reason not only to rest but also to reassess your diet. The state of exhaustion can be exacerbated by stimulants and, conversely, improved with energy-boosting foods. Vegetables, fruits, greens, nuts, and eggs can help combat fatigue. The secret to the “revitalizing” effect of “energy foods” lies in the nutrients found in beneficial products like beans, bananas, peanuts, spinach, and others.
Bananas
Potassium is effective against chronic fatigue, and bananas are rich in this micronutrient. One banana a day can normalize blood pressure, alleviate muscle weakness, relieve tension, improve appetite, and brighten your complexion. However, it’s best not to consume bananas daily or in large quantities, as excess potassium can be harmful to the heart and disrupt the functions of the nervous system, gastrointestinal tract, and muscles. People with kidney diseases should be particularly cautious.
Peanuts
Quick fatigue, apathy, lethargy, and tingling in the toes are symptoms of pantothenic acid (vitamin B5) deficiency. Eating peanuts can help replenish this deficiency. Peanuts are rich in magnesium, vitamins B3, B5, and B6, which help combat fatigue.
Beans
Legumes are packed with B vitamins (B1, B2, B5, B6, B9), vitamin C, H, PP, and “energy” minerals like magnesium, potassium, zinc, and iron. Beans are also high in fiber, protein, and carbohydrates, making them excellent for alleviating constant fatigue and weakness.
Lettuce
Both the dish and the plant (lettuce) effectively reduce fatigue. Vitamin C and folic acid in leafy greens are powerful antioxidants that support normal blood circulation and strengthen the immune system. Carotene and carotenoids also improve vision, which often suffers from chronic fatigue. Fresh vegetable salads can also boost energy. It’s known that red and yellow fruits help prevent depression and fatigue. Nutritionists recommend consuming a variety of vegetable salads to prevent fatigue during intense physical and mental exertion.
Eggs
This dietary staple is a powerhouse of energy. Egg yolks contain choline (which prevents fat accumulation in the liver), lecithin (a building block for cell membranes), and healthy fats, while egg whites are rich in B vitamins. Additionally, eggs are high in zinc. Nutrition experts recommend a breakfast of chicken eggs to help prevent fatigue.
Choosing foods rich in vitamins, minerals, and antioxidants will help your body overcome fatigue and spring weakness.
Recipes for Energy
It’s essential to eat regularly throughout the day in small portions, balancing carbohydrates and proteins in your meals. Nutritionists consider balanced nutrition a key to health and energy.
- When feeling fatigued, experts recommend including zinc-rich foods in your diet: eggs, fish, sunflower seeds, and sesame. At the same time, increase your intake of fruits and vegetables to boost your vitamin C levels.
- Crush garlic into a paste and mix it with lemon juice. Dilute one teaspoon of this mixture in a glass of boiled water and take it three times a day before meals. After two weeks, persistent fatigue and drowsiness will diminish, and your well-being and productivity will improve.
- A light breakfast of oatmeal cookies, cheese, and tea can provide an energy boost.
- An alternative energy mix: natural yogurt with nuts and green apple.
- Energy blend: add the juice of half an orange to 150g of grated apples and any nuts.
- Chop walnuts and lemon (one cup each), add a cup of honey, mix, and take one tablespoon three times a day.
- If you dislike the taste of raw greens, blend spinach, parsley, or lettuce leaves with any juice for a tastier and healthier option.
- For anemia, mix carrot juice with spinach juice in a 3:2 ratio. Take half a glass of this fresh mixture three times a day before meals.
However, even energy-rich foods are not a cure-all. True vitality comes from combining them with a rational lifestyle.
- Movement improves oxygen delivery to the brain and helps eliminate toxins that cause depression, apathy, and chronic fatigue.
- If possible, don’t skip daytime naps: 30 minutes of such rest can recharge your energy, improve focus, and boost your mood. Scientists claim that regular daytime naps (at least every other day) can reduce the risk of dying from heart attacks and strokes by a third.
- Quit smoking: it hinders oxygen saturation in the body and increases fatigue.
- Normalize your weight: both excessive and insufficient body mass can contribute to fatigue.
- Minimize (as much as possible) stress: studies show that mild stress can invigorate and stimulate all body systems, while chronic stress suppresses them.
In conclusion, to overcome fatigue, it’s essential to normalize your lifestyle, reassess your diet, manage your weight, and eliminate sedentary habits. To prevent fatigue, spend more time outdoors and strive for adequate sleep.
