How to Reduce Fatigue

Fatigue is a feeling of lack of energy and interest to do any task, it usually occur in response to sustained or intense physical or mental exertion.

Symptoms:

• Irritability
• Insomnia
• Inability to concentrate
• Impairment in the ability to rationalize
• Lack of interest in any strenuous tasks
• Lack of interest or concern
• Lack of creativity

Causes: Physical cause is estimated to 20-60% of fatigue and 40-80% is of emotional cause.

• Muscular exertion is the common cause of fatigue in normal people. Prolong muscular exertion produces an accumulation of lactic acid and other substances that reduce the contractile properties of the muscle and the speed at which the muscle recovers from a contraction. As a result, muscle action becomes weak and clumsy.
• Certain diseases, such as anemia, chronic infection, nutritional deficiencies (malnutrition and protein deficiency), and metabolic disorders, including hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid).
• Mental disorder such as anxiety neurosis and depression. In patients with anxiety neurosis, the usual symptoms are nervousness, palpitation of the heart, headaches, chest pain, and difficulty in breathing. In depression a person will usually experience a low level of energy as soon as he/she wakes up and it will continue throughout the day.
• Other causes includes; lack of exercise (especially in older people), not having enough sleep, shift work (changing work time), alcohol, drugs (antihistamine, blood pressure medicine, sleeping pills and steroids).

Treatments: When fatigue is caused by physical exertion, the symptoms are relieved by resting. When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, you should consult your doctor, because they usually indicate a physical or emotional disorder and are relieved by treating the underlying cause.

Recommended Dietary Supplements:

• Take multi-minerals such as calcium, magnesium, zinc and manganese. Minerals are necessary for the composition and function of all the body's organs and systems. Multi-minerals are more effective if taken together with multi-vitamins.
• Gingko biloba - this supplement stimulates circulation in the brain, promoting the transport of oxygen and nutrients to the brain cells.
• Royal Jelly - this supplement has an energizing property. It contains B complex vitamins and important for the correct function of the brain.

Tips on how to reduce fatigue:

• Get enough sleep, 7 to 9 hours of undisturbed sleep. It is recommended to have a set sleeping time.
• Be active. Join a sports / exercise that you enjoy doing regularly. Exercise can release a happy hormone which can prevent or reduce fatigue.
• Do yoga or meditation to help you relax.
• Always schedule time to go out with friends and family, talking with them is one of the good ways to reduce stress.
• Eat a well balanced diet and drink plenty of water and fruit juice. Nutritious food is a natural antidepressant.
• Avoid excessive intake of alcohol and don't smoke.