After hearing about cortisol, a stress hormone, do you always think that as long as you are tired and difficult to recover, it is a cortisol problem?
Some people often experience fatigue that can't be relieved even by getting enough sleep, and there are many possible causes.
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Today, the team will give you an analysis of the possibilities from 7 angles, welcome to take a seat!
1. Excessive exercise or work
Feelings: The human body will continue to be tired, exercise performance will decrease, mood swings, etc.
Long-term high-intensity exercise or work without sufficient recovery time may lead to overwork syndrome.
Solution: Abandon the traditional training methods of "five divisions" and "squeeze yourself dry", and arm yourself with a scientific training plan (no, you can ask the team to get a free plan).
If your boss keeps making things difficult for you at work and stresses you too much, you might as well fire your boss for squid.
2. Nutritional deficiencies
Feelings: Affects energy production, affects the speed of weight loss or muscle gain, skin deterioration, fatigue, etc.
If the diet lacks essential nutrients such as carbohydrates, proteins, fats, vitamins, and minerals, it can lead to fatigue due to the body's inability to produce energy efficiently.
Solution: According to the American Journal of Clinical Nutrition, ensure a balanced nutritional intake, especially during intense training or work, to ensure adequate energy and nutritional support.
If you're going to work overtime or exercise at a high intensity, you can make targeted supplements, such as:
- High-quality carbohydrates, which can enhance glycogen stores and brain nutrition;
- Multivitamins, such as VC and VE, have antioxidant capacity and improve health;
- Good fats, such as fish oil, are anti-inflammatory and anti-tired.
3. Insufficient water and electrolyte imbalance
Feelings: Dehydration or cramps, difficulty maintaining work or exercise
Sweating or stress, which can lead to a loss of water and electrolytes, can cause dehydration and electrolyte imbalances if not replenished in a timely manner, which can lead to fatigue.
The Nutrients article states that fatigue in the body increases when there is a lack of water or electrolytes.
Solution: When working hard or exercising, remember to drink water and replenish electrolyte-rich foods in time.
4. Sleep quality problems
Feelings: Adequate sleep time, but poor sleep quality, such as sleep interruption, lack of deep sleep, etc
Sleep problems are generally accompanied by "rhythm" problems, you can refer to this article of the Cable Team: The easiest way to destroy brain health, only 5% of young people are spared!
Solution: According to the review of "Sleep Medicine Reviews", improve the sleep environment and establish good sleep habits, such as regular work and rest, avoid using electronic devices at night, etc., to improve sleep quality.
Of course, you can also take some sleep supplements.
However, there are so many "sleep promotion health products", so what ingredients are IQ taxes?
Get the "Sleep Health Products Ingredient Analysis Table v1" and ask for free information from the team
The information on the health supplements developed by the team allows you to understand the ingredients that are helpful for sleep!
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5. Underlying health problems
Health problems such as an underactive thyroid, anemia, diabetes, heart disease, and more can all contribute to constant fatigue.
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Solution: It is necessary to have a physical examination 1-2 times a year, and don't think that "if I don't check, I won't be sick". If there is a problem, it will be corrected in time.
6. Psychological factors
Feelings: Negative emotions such as stress, poor mental state, depression, etc
Research in the Journal of Clinical Psychology has shown that psychological stress has a significant impact on physical health and fatigue, especially exacerbating fatigue.
Solution: The most common stress reduction measures, such as meditation, yoga, psychological counseling, etc., help manage psychological stress and reduce fatigue.
In addition, low-intensity aerobic exercise can also improve emotional stress!
Studies in Sports Psychology and the Journal of Exercise have shown that 30 minutes of low-intensity aerobic exercise can significantly regulate a woman's stress state.
7、慢性疲劳综合征（CFS）
If the above factors are ruled out, it may also be chronic fatigue syndrome, which is very troublesome.
CFS is generally a long-term fatigue of at least six months, and the means of addressing it are more complex.
Because the crowd of CFS will not be very large, the Suo team will be lazy and will talk about it next time.
However, if you want to take a fatigue test, you can refer to Team Cable's Sympathetic Nerve Excitation Test Form
(You can send me a private message to get a free "Sympathetic Nerve Excitation Self-Test Form")