Expert: Zhao Wei, Deputy Chief Physician of department of neurology and sleep medicine center of TEDA Hospital, Tianjin University
Weekends are a great opportunity to relieve fatigue
Sleep until you wake up naturally and have a little time with your friends
The feeling of exhaustion was swept away
But sometimes
Obviously didn't do anything
But I always feel very tired
I can't lift my spirits
Not even by resting and sleeping
to relieve this feeling of exhaustion
What's going on here?
Why do I always feel tired?
Sometimes we feel very tired, very tired, and cannot be relieved by sleep and rest. According to the cause of its occurrence, it can be divided into physiological fatigue and psychological fatigue.
Physiological fatigue
Anemia: more common in women with menorrhagia and pregnant women. Patients with peptic ulcers or long-term use of NSAIDs (aspirin, salicylic acid, etc.) can also cause chronic hemorrhagic anemia. Vitamin B12 or folate deficiency anemia can also cause fatigue.
Sleep disorders: Sleep apnea, commonly known as "snoring", refers to the narrowing or closure of the airway during sleep, and repeated respiratory interruptions. The amount of oxygen in the blood decreases at night, leading to fragmentation of sleep. Patients become tired and listless the next day.
Sleep disorders such as insomnia, restless legs syndrome, and nocturnal periodic acrochimosis can cause daytime fatigue.
Hypothyroidism: The most obvious symptom of insufficient thyroid hormones in the body is fatigue, in addition, weight gain, muscle weakness, joint pain, dry skin, memory loss are all symptoms of hypothyroidism.
Other diseases: diabetes, heart failure, malignant tumors, stroke, Parkinson's disease and other patients are prone to fatigue.
Psychological fatigue
Emotional disorders such as anxiety and depression: The core symptoms of depressed patients are low mood during the day, decreased motivation, feeling fatigue, and often accompanied by insomnia. Patients with generalized anxiety disorder often feel fatigued in addition to feeling anxious and irritable.
Chronic fatigue syndrome: also known as myalgic encephalomyelitis, manifested by severe fatigue, musculoskeletal pain, sleep disturbances, inattention, and headache.
Occupational fatigue: Excessive long-term work pressure can lead to occupational fatigue, manifested as headache, muscle tension, indigestion, irritable bowel and fatigue. There is also low productivity, interpersonal conflicts, etc.
People who always feel tired
What are the symptoms and changes in the body?
People who always feel tired have some symptoms in various systems throughout the body, of course, these symptoms and fatigue may be related, not causal.
Neuropsychiatric system: headache and dizziness, difficulty concentrating, memory loss, low mood, angry and anxious, fidgeting, insomnia, waking up early, crying.
Respiratory system: choking sensation in the throat, like to breathe, chest tightness and shortness of breath, etc.
Digestive system: overeating, liking high-sugar foods, dysphagia, decreased appetite, bloating, diarrhea or constipation.
Cardiovascular system: paroxysmal palpitation, sometimes feeling of imminent death.
Osteoarticular system: pain in the muscles and joints.
In addition, it is manifested as more procrastination at work or study, denial of self-worth, social withdrawal, etc. Negative energy bursting, like to send some sad and heartfelt words in the circle of friends.
How to alleviate it?
Healthy eating habits. Be nutritionally balanced and eat more fresh vegetables, fruits and whole grains. Control the intake of sugar and high-fat foods.
Good sleep. Guaranteed 7 to 9 hours of sleep per night. Maintain good sleep hygiene, do not stay up late, and do not brush your phone before going to sleep. Go to bed and wake up at a fixed time. If you have sleep-related problems, communicate with the doctor of sleep medicine in time.
Get more exposure to sunlight and fresh air, and do more physical activity. A sedentary lifestyle can be exhausting, but avoid strenuous exercise before bedtime.
Lower expectations. Life is not satisfactory nine times out of ten, and if expectations are too high, there will be more stress and anxiety. Set yourself a small goal within your reach, not a hundred million, so that you will experience more success and feel more joy.
Learn to relax. Deep breathing, meditation, yoga, and dancing all help reduce stress. Artistic activities such as piano playing, calligraphy and painting also help.
If it lasts longer, see a doctor in time. Patients with physiological fatigue require treatment for the primary disorder. People with anxiety and depression may need to take antidepressants or anti-anxiety drugs, or undergo cognitive behavioral therapy.