Table of contents:
- Increased fatigue, constant feeling of fatigue, bad mood, lack of desire to do something - all these are syndromes of chronic fatigue, which many often attribute to the autumn blues, underestimating the danger of what is happening. We figure out where the alarming symptoms come from and how to defeat them
- Don't chase a trapped horse
- Step 1. Visit your doctor
- Step 2. Normalize sleep
- Step 3. Take care of proper nutrition
- Step 4. Do not forget about regular physical activity
- Step 5. Don't rush things
Video: Chronic Fatigue Syndrome: 5 Steps To Get Out Of Dusk - The Quality Of Life
2023 Author: Oswald Adamson | [email protected]. Last modified: 2023-05-21 20:18
Increased fatigue, constant feeling of fatigue, bad mood, lack of desire to do something - all these are syndromes of chronic fatigue, which many often attribute to the autumn blues, underestimating the danger of what is happening. We figure out where the alarming symptoms come from and how to defeat them
Chronic Fatigue Syndrome is a mask that can hide serious malfunctions in the body. We can talk about deficient conditions, for example, a lack of iron, or problems in the work of the adrenal glands, the so-called "adrenal insufficiency" or "adrenal fatigue." Against the backdrop of a constantly changing environment, problems with "adrenal fatigue" began to take the form of a veritable pandemic.
The causes of chronic fatigue syndrome can be roughly divided into two groups: psychological and physiological.
The former include the experience of losing a loved one, a long-term negative emotional background, for example, work in an unbearable atmosphere. Any shocks and the strong experiences they cause can provoke depressive states. For example, the stressful situation associated with a pandemic has become a source of constantly depressed mood for many.
Physiological causes associated with the work of the adrenal glands, as a rule, appear as a result of regular overwork, sleep problems, improper diet, bad habits and even the general environmental situation. The adrenal system as a whole is responsible for the adaptability, resource capacity and focus of the female and male types of behavior. Not everyone knows that adrenal hormones synthesize sex hormones, affect carbohydrate metabolism, and participate in the immune system. In addition, they are essential for normal muscle function. Also, the adrenal glands are responsible for the production of cortisol, adrenaline and norepinephrine, which provide a surge of strength and energy.
There are more specific conditions of the adrenal glands that affect the body, but within the framework of this article we will not consider them, since they are quite rare.
Chronic fatigue syndrome is dangerous because the longer you ignore it, the less strength and desire you have to find out what problem lies behind it and how it can be solved. Being in a depleted state, a person loses the ability to solve his strategic and tactical tasks and enjoy life. Therefore, if the mood is consistently bad, the morning is not good, and the state of health is "so-so", you should not let the situation take its course and hope that "this is just such a period."
Don't chase a trapped horse
Very often, worried about their depressed state and lack of motivation, people first of all go to psychologists. And they dig even deeper into the chronic fatigue syndrome.
The fact is that it takes a lot of physical strength to resolve intrapersonal conflicts. And if the body is depleted, then such work will only aggravate the situation.
When working with chronic fatigue syndrome, and even more so with depressive conditions, which he can hide, the accompaniment of a psychologist is necessary. But at the same time, the specialist must realistically assess the physiological state of his patient.
The primary task of the psychologist is to help the client build a comfortable logic of the healing process, mental and physical
And only after physical health is satisfactory, start hard work with unconscious internal conflicts. In a healthy body healthy mind.
Step 1. Visit your doctor
A few years ago, a patient with chronic fatigue syndrome would have been offered a visit to a neurologist and, most likely, would have been diagnosed with vegetative-vascular dystonia. Until a certain time, it was put to everyone, when the doctor lacked competence or did not have a desire to deal with the patient's problems.
Now the treatment of chronic fatigue syndrome begins with a visit to an endocrinologist. This specialist will offer to pass a number of tests, and not a routine, but a deep diagnosis of the body at the molecular level, determine the quality of the adrenal glands and prescribe appropriate medications and dietary supplements.
In any case, the first step in getting rid of chronic fatigue syndrome is going to an endocrinologist
In our clinic, endocrinologists recommend that patients not only check the work of the adrenal glands and the saturation of the body with vitamins and minerals, but also pass tests for food incompatibility, as well as make a DNA passport and a genetic analysis of the microbiota: all this will help to choose drugs that will stimulate the normal activity of the adrenal glands rather than replace their work. In addition to consulting an endocrinologist, in some cases we offer additional research, such as ultrasound. We definitely recommend that women visit a gynecologist-endocrinologist.
Step 2. Normalize sleep
Before going to bed, the room needs to be ventilated, the temperature in the bedroom should be about 20 degrees. Turn off all gadgets an hour before bed. You can read a book (it is good to read professional literature before bedtime) or listen to calm music.
You should sleep in a special sleep mask: in the city, even blackout curtains do not protect you from light entering the room, and it, in turn, disrupts the production of melatonin, the sleep hormone.
The normal sleep duration for an adult is at least 7.5 hours. And you need to fall asleep before 23:00, at which time the body must stop or significantly reduce the production of cortisol and begin to produce melatonin.
But the theory about different biorhythms of "owls" and "larks" has not received scientific substantiation. Therefore, the morning weakness of the so-called "owls" is explained by a hormonal disruption: in the evening hours the body produces cortisol, which causes an attack of vigor, and in the morning tired adrenal glands are no longer able to produce it in the required amount. Drinking coffee is useless, alas, an invigorating drink will not help in this case. The best thing to do here is to gradually, step by step, normalize your regime.
Step 3. Take care of proper nutrition
A correct diet reduces stress on the adrenal glands, but it should not be a temporary action, but a way of life. In case of "adrenal fatigue", the nutrition plan in our clinic is selected taking into account individual characteristics. The study of food incompatibility allows you to remove harmful foods from the diet and replace them with those that really benefit the body.
As for general recommendations, it is better to replace coffee with green tea, cow's milk with vegetable, choose lean meat and sea fish rich in fats. Very often patients ask whether it is possible to eat butter: yes, it is possible, the body needs good cholesterol in acceptable doses. Better yet, replace it with ghee.
But alcohol, sweets and fast food should be discarded. Alcohol, although it sometimes causes a temporary improvement in mood, is a deceptive effect. Chronic fatigue syndrome and the diseases disguised by it do not go anywhere, alcohol intoxication only exacerbates the situation. The same applies to sweets: don't believe the popular belief that desserts cheer you up. Not everyone and not always. But an excess of sugar is definitely harmful.
Step 4. Do not forget about regular physical activity
Everything in our body is interconnected. Lack of physical activity leads, among other things, to a decrease in muscle mass, and this, in turn, provokes the depletion of mitochondria, which are responsible for energy and the recovery of muscle cells. The less stress, the more the body loses mitochondria. All this entails a metabolic disorder: energy becomes less and less, it is more and more difficult to force oneself to play sports regularly. It turns out a vicious circle, from which it is possible to escape only by an effort of will, realizing all the perniciousness of inaction.
Step 5. Don't rush things
Coping with Chronic Fatigue Syndrome and what it hides will definitely take time, consistency and volitional effort. Therefore, our specialists always create the most comfortable examination schedule for patients, moreover, they help literally, step by step, build a more harmonious lifestyle. Treatment doesn't have to be additional stress.
In our clinic, everything starts with a long and detailed interview. There are no insignificant details here: the past diseases, heredity, and lifestyle - all this is useful information for doctors. The more complete the picture, the faster, more effective and comfortable the treatment will be for the patient.
If the patient is ready to change - to eat right, to establish a sleep regime, to play sports and to follow the prescriptions of a modern doctor - the feeling of chronic fatigue associated with problems in the work of the adrenal glands does not threaten him. And we are talking not only about patients, but also everyone who strives for serious achievements and sees a direct dependence of success on the level of health and quality of life.