Fatigue can also affect healthy individuals after prolonged, intense mental or physical activity. The main symptom of fatigue is exhaustion with physical or mental activity. A person does not feel refreshed after resting or sleeping.
It might also be hard for them to carry out their daily activities, including work, household chores, and caring for others. Symptoms tend to get worse after exertion. They may appear a few hours after activity or exercise, or possibly on the next day. A person can aid their diagnosis by keeping a record of the total hours they sleep each night and how often they wake up each night.
The doctor will carry out a physical examination to check for signs of illness and ask the person which medications they are using, if any. Diagnostic tests can help diagnose the underlying cause of the fatigue. Urine tests, imaging scans, mental health questionnaires, and blood tests may be necessary depending on other symptoms. Tests such as these can help rule out physical causes, such as infections, hormonal problems, anemia, liver problems, or kidney problems. Diet can affect how tired or energetic a person feels.
Maintaining a moderate and well-balanced diet can lead to better health and better sleep. Those who have not been physically active for some time should introduce exercise gradually. A doctor or sports therapist can help.
In one study , people with multiple sclerosis who completed 2 months of mindfulness meditation reported that levels of fatigue, anxiety, and depression fell, while quality of life improved.
A study into the benefits of yoga found some improvement in symptoms of fatigue and sleep quality in cancer survivors. The 4-week program included postures, meditation, breathing, and some other techniques. The Centers for Disease Control and Prevention CDC urge people to familiarize themselves with the warning signs of drowsiness on the road.
Fatigue affects everyone differently and can cause many different symptoms. Some people find that their fatigue is very mild and does not interfere much with their daily life; however, for some people it is extremely disruptive. Some of the more common effects are described below. Fatigue can affect the way you think and feel.
You may find it impossible to concentrate on anything. This may affect your work, but it can also occur with things that you usually enjoy doing; even reading or watching TV can be difficult. Fatigue can affect your relationships with family and friends, as it may make you become impatient with people around you, or lead you to avoid socialising because it is too much effort. Planning ahead is important with fatigue. Plan your day so that you have time to rest and do the things you want to do most.
It is important to be realistic about what you can do and not try to do too much. You may wish to consider keeping a fatigue diary to help you to see how treatment affects your energy levels. This may help more with planning activities for times when you are likely to have more energy. An example of a fatigue diary can be found on the Macmillan Cancer Support website.
Doing things for yourself is very important, but try not to feel guilty if you have to ask other people to help. Family, friends, neighbours and social workers can all help you with your everyday activities and are often glad of the opportunity to support you. Here are some tips and ideas which may help you. Ask others to do the shopping when you can. One of the worst aspects of fatigue is that sometimes you might feel that you are letting your family down. This can be especially upsetting when you have children.
No one is suggesting that you must ask others to take over caring for your children. However, there are things that you can do to make the caring a bit easier on yourself:.
People with certain illnesses are protected by the Equality Act, which prevents employers victimising or discriminating against people with a disability. The Act also states that employers are expected to make reasonable adjustments to support employees in the workplace. You may want to make suggestions for adjustments that could help to support you. Things that your employer can do to help include:. If you are self-employed, it can help to talk to the Department for Work and Pensions about benefits that you may be entitled to claim.
It's important to try to exercise a little if you can, even when you are unwell. Research has found that exercise may actually help relieve the symptoms of fatigue. A good balance between being active and getting plenty of rest is best. The physiotherapist at the hospital may be able to advise you about what would suit you. There are many ways to overcome fatigue which your nurse or doctor will be happy to discuss with you. In the meantime, the following might be a useful guide to make the most of your rest periods:.
Sleep quality is very important and may help to fight fatigue as well as reduce your need to sleep during the day. While alcohol can help you fall asleep faster, it makes your sleep restless and disruptive , leaving you groggy the next morning.
For energy that lasts, say yes to complex carbs like whole grains, beans, and sweet potatoes paired with a source of protein and healthy fat. Foods high in refined carbs — white bread, white pasta, white rice, or sugary snacks — cause your blood sugar to spike and quickly crash, which is a recipe for sluggishness.
A cuppa joe or two in the morning can deliver a much needed jolt. But caffeine takes hours to clear out of your system , people. Ever scarfed down a huge, heavy meal — then felt the immediate urge to take a nap? Yup, us too. Big meals divert more energy to your digestive system, which can temporarily leave your brain short on the fuel it needs to fire on all cylinders.
But having smaller meals or snacks spaced out throughout the day ups the odds that your noggin has a steady supply of nutrients. Truth is, unchecked tension and anxiety can eat away at your energy levels and leave you feeling physically exhausted. Forget the idea that naps are lazy. Waking up feeling wonky even though you went to bed at a decent hour? Spending time on your phone or tablet right before bed is another sleep stealer that might be making you tired in the morning.
Like, minutes quick. Scents like lemon, rosemary, and peppermint all have a stimulating effect , making them go-to aromas for helping you feel more alert and focused. Keep a bottle of essential oil in your bag and reach for it whenever you need a quick pick-me-up. Spending just 20 minutes in nature has been shown to boost feelings of vitality and give people the sense of feeling more, well, alive , research shows. You already know the whole spiel about smoking being terrible for your health.
But did you know that lighting up can actually cause insomnia? Eat breakfast — food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread. Try to eat regularly to maintain your energy levels throughout the day. Eat a healthy diet — increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels. Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemia , which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat.
Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep. Limit caffeine — too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner. Learn how to relax — a common cause of insomnia is fretting about problems while lying in bed.
Experiment with different relaxation techniques until you find one or two that work for you — for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase. There are many reasons why smokers typically have lower energy levels than non-smokers — for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood. Increase physical activity — physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue.
Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night.
Move more, sit less — reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.
Seek treatment for substance abuse — excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous. Workplace issues — demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems.
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