How can you banish morning fatigue quickly. What are the most effective ways to boost energy in the morning. Which lifestyle changes can help fight morning sluggishness. Why do some people feel tired even after getting enough sleep.

Understanding Morning Fatigue: Causes and Consequences

Morning fatigue is a common issue that affects many individuals, even those who seemingly get enough sleep. This persistent feeling of sluggishness can significantly impact daily productivity and overall well-being. But what exactly causes this morning fatigue?

Several factors can contribute to feeling tired in the morning:

• Poor sleep quality
• Dehydration
• Nutritional deficiencies
• Stress and anxiety
• Underlying health conditions

Understanding these causes is crucial in developing effective strategies to combat morning fatigue and start the day with renewed energy and vigor.

The Impact of Sleep Cycles on Morning Energy Levels

Our sleep patterns play a vital role in determining how we feel upon waking. Sleep occurs in cycles, each lasting approximately 90 minutes. These cycles consist of different stages, including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep.

Is waking up during the wrong sleep stage affecting your morning energy? Absolutely. If your alarm goes off during deep sleep or REM sleep, you’re more likely to feel groggy and disoriented. This phenomenon is known as sleep inertia.

The 90-Minute Sleep Cycle Hack

To optimize your wake-up time and minimize morning fatigue, try this sleep cycle hack:

1. Set two alarms – one 90 minutes before your desired wake-up time and another at your actual wake-up time.
2. If you wake up with the first alarm, get up immediately.
3. If not, the 90 minutes of sleep between alarms should complete a full sleep cycle, allowing you to wake up more refreshed.

This technique aims to align your wake-up time with the end of a sleep cycle, potentially reducing sleep inertia and morning fatigue.

Hydration: A Key Factor in Morning Energy Levels

Dehydration, even in mild forms, can significantly contribute to feelings of fatigue and sluggishness in the morning. During sleep, our bodies naturally become slightly dehydrated, which can exacerbate morning tiredness.

How does hydration affect morning energy? Proper hydration is essential for various bodily functions, including:

• Regulating body temperature
• Transporting nutrients
• Maintaining cognitive function
• Supporting physical performance

To combat morning fatigue through hydration:

1. Drink a glass of water immediately upon waking
2. Keep a water bottle by your bedside for easy access
3. Increase your water intake throughout the day
4. Limit caffeine and alcohol consumption, especially in the evening

By prioritizing hydration, you can help your body kickstart its functions and feel more energized in the morning.

The Power of Morning Movement: Stretching and Exercise

Engaging in physical activity soon after waking can be a game-changer for combating morning fatigue. During REM sleep, our muscles experience a state of temporary paralysis called atonia. Reactivating these muscles through stretching or light exercise can help release energy-stimulating endorphins and improve blood circulation.

Benefits of Morning Stretching

Why is stretching particularly effective in the morning? Here are some key benefits:

• Increases flexibility and range of motion
• Improves blood flow to muscles and organs
• Reduces muscle tension and stiffness
• Enhances mental alertness
• Promotes a sense of well-being

For optimal results, consider incorporating a short yoga routine into your morning schedule. Just 25 minutes of yoga has been shown to boost energy levels and improve brain function, setting a positive tone for the rest of the day.

The Cold Water Wake-Up: Invigorating Your Senses

Exposing your body to cold water in the morning can be a powerful way to jolt your system awake and banish fatigue. This technique, often referred to as hydrotherapy, has been used for centuries to promote health and vitality.

How does cold water exposure help combat morning fatigue? The shock of cold water triggers several physiological responses:

• Increased heart rate and blood flow
• Release of endorphins and norepinephrine
• Improved alertness and focus
• Boosted immune system function

While a full cold shower might seem daunting, there are less intense alternatives:

1. Splash cold water on your face
2. Use a cold water mist spray
3. Take a contrast shower (alternating between hot and cold water)
4. Try cold water immersion for hands and feet

Incorporating cold water exposure into your morning routine can provide a natural and invigorating energy boost to start your day.

Nutrition for Energy: Crafting the Ideal Breakfast

The food we consume in the morning plays a crucial role in determining our energy levels throughout the day. A well-balanced breakfast can provide the necessary fuel to combat morning fatigue and maintain steady energy levels.

What makes an ideal energy-boosting breakfast? Focus on incorporating these key elements:

• Lean proteins (eggs, Greek yogurt, lean meats)
• Complex carbohydrates (whole grains, oatmeal)
• Healthy fats (nuts, avocado, chia seeds)
• Fruits and vegetables (berries, spinach, kale)

Avoid sugary breakfast options that can lead to rapid blood sugar spikes and subsequent crashes. Instead, opt for nutrient-dense foods that provide sustained energy release.

The Importance of Balanced Blood Sugar

Maintaining stable blood sugar levels is crucial for consistent energy throughout the morning. High-sugar breakfast items can cause a rapid increase in blood glucose, followed by a sharp decline, leading to fatigue and irritability.

To promote balanced blood sugar and sustained energy:

1. Choose low-glycemic index foods
2. Pair carbohydrates with protein and healthy fats
3. Eat smaller, more frequent meals
4. Stay hydrated

By focusing on balanced nutrition, you can provide your body with the right fuel to combat morning fatigue and maintain energy levels throughout the day.

Caffeine Consumption: Finding the Right Balance

While coffee and other caffeinated beverages are often seen as a quick fix for morning fatigue, excessive consumption can lead to unintended consequences. Understanding how to use caffeine effectively can help optimize its benefits without experiencing negative side effects.

How does caffeine affect morning energy levels? Caffeine works by blocking adenosine receptors in the brain, which are responsible for promoting sleepiness. This can lead to increased alertness and reduced fatigue. However, overconsumption can result in:

• Jitters and anxiety
• Increased heart rate and blood pressure
• Disrupted sleep patterns
• Caffeine dependency

To optimize caffeine consumption for combating morning fatigue:

1. Limit intake to 1-2 cups of coffee per day
2. Avoid caffeine after 2 PM to prevent sleep disruption
3. Consider alternating between caffeinated and decaf beverages
4. Explore natural energy-boosting alternatives like green tea or matcha

By finding the right balance in caffeine consumption, you can harness its energy-boosting benefits without experiencing the negative effects of overconsumption.

Light Exposure: Harnessing the Power of Natural Light

Exposure to natural light plays a crucial role in regulating our circadian rhythm and can significantly impact our energy levels upon waking. The human body is naturally attuned to respond to light cues, which signal when it’s time to be alert and when it’s time to rest.

How does light exposure affect morning energy? Natural light exposure in the morning helps to:

• Suppress melatonin production (the sleep hormone)
• Increase cortisol levels (the awakening hormone)
• Regulate circadian rhythm
• Improve mood and alertness

To harness the energy-boosting power of natural light:

1. Open curtains or blinds immediately upon waking
2. Spend time outdoors in the morning, even for just 10-15 minutes
3. Use a light therapy lamp during darker winter months
4. Avoid bright screens before bedtime to maintain a healthy sleep-wake cycle

By incorporating natural light exposure into your morning routine, you can help reset your circadian rhythm and combat morning fatigue more effectively.

Stress Management: Reducing Morning Anxiety and Fatigue

Stress and anxiety can significantly contribute to morning fatigue, creating a cycle of tiredness and worry that can be difficult to break. Managing stress effectively is crucial for improving energy levels and overall well-being.

How does stress impact morning energy levels? Chronic stress can lead to:

• Disrupted sleep patterns
• Increased cortisol levels
• Muscle tension and physical discomfort
• Mental fatigue and reduced cognitive function

To combat stress-related morning fatigue:

1. Practice mindfulness meditation or deep breathing exercises
2. Engage in regular physical activity
3. Maintain a consistent sleep schedule
4. Limit exposure to stressors before bedtime
5. Consider journaling to process thoughts and emotions

By implementing effective stress management techniques, you can reduce the impact of anxiety on your morning energy levels and start the day feeling more refreshed and focused.

The Role of Sleep Environment in Morning Energy

Your sleep environment plays a crucial role in determining the quality of your rest and, consequently, your energy levels upon waking. Creating an optimal sleep setting can significantly improve your chances of waking up feeling refreshed and energized.

What factors contribute to an ideal sleep environment?

• Temperature control (ideally between 60-67°F or 15-19°C)
• Darkness (use blackout curtains or a sleep mask)
• Noise reduction (white noise machines or earplugs if necessary)
• Comfortable bedding and pillows
• Clean and clutter-free space

To optimize your sleep environment for better morning energy:

1. Invest in a high-quality mattress and pillows
2. Use breathable, moisture-wicking bedding
3. Remove electronic devices from the bedroom
4. Consider using aromatherapy with calming scents like lavender
5. Maintain a consistent room temperature throughout the night

By creating an environment conducive to quality sleep, you can improve your chances of waking up feeling refreshed and energized, ready to tackle the day ahead.

Circadian Rhythm Optimization: Aligning Your Body Clock

Your circadian rhythm, often referred to as your body’s internal clock, plays a crucial role in regulating sleep-wake cycles, hormone production, and energy levels. Optimizing your circadian rhythm can lead to improved morning energy and overall well-being.

How does circadian rhythm affect morning fatigue? A misaligned circadian rhythm can result in:

• Difficulty falling asleep and waking up
• Daytime sleepiness and fatigue
• Mood disturbances
• Reduced cognitive performance
• Hormonal imbalances

To optimize your circadian rhythm and improve morning energy:

1. Maintain a consistent sleep schedule, even on weekends
2. Expose yourself to natural light early in the day
3. Avoid blue light from screens in the evening
4. Create a relaxing bedtime routine
5. Time your meals and exercise appropriately

By aligning your daily activities with your natural circadian rhythm, you can improve the quality of your sleep and wake up feeling more energized and alert.

Supplementation for Energy: Natural Boosters to Consider

While a balanced diet should be the primary source of nutrients, certain supplements can help combat morning fatigue and boost energy levels. It’s important to consult with a healthcare professional before starting any new supplement regimen.

Which supplements can potentially help with morning energy?

• Vitamin B complex
• Iron (for those with deficiency)
• Magnesium
• Coenzyme Q10
• Ashwagandha
• Rhodiola rosea

When considering supplements for energy:

1. Address any underlying nutritional deficiencies first
2. Start with low doses and monitor your body’s response
3. Choose high-quality, third-party tested supplements
4. Be patient, as some supplements may take weeks to show effects
5. Remember that supplements should complement, not replace, a healthy lifestyle

While supplements can be helpful, they should be used in conjunction with other lifestyle changes to effectively combat morning fatigue and improve overall energy levels.

Technology and Sleep: Balancing Digital Life with Rest

In our increasingly connected world, technology plays a significant role in our daily lives, including our sleep habits. While digital devices can offer convenience and entertainment, they can also negatively impact our sleep quality and morning energy levels.

How does technology use affect sleep and morning fatigue?

• Blue light emission disrupts melatonin production
• Mental stimulation from content can delay sleep onset
• Notifications can cause sleep interruptions
• Social media use can increase anxiety and stress
• Technology addiction can lead to delayed bedtimes

To balance technology use for better sleep and morning energy:

1. Implement a digital curfew 1-2 hours before bedtime
2. Use blue light filtering apps or glasses in the evening
3. Keep devices out of the bedroom or use “Do Not Disturb” mode
4. Utilize sleep tracking apps to gain insights into your sleep patterns
5. Replace nighttime scrolling with relaxing activities like reading or meditation

By mindfully managing technology use, particularly in the evening hours, you can improve your sleep quality and wake up feeling more refreshed and energized.

13 Quick Ways to Banish Morning Fatigue

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You may feel tired in the morning if you’re not getting enough sleep. It may also relate to your mental or physical health. Speak with your to find the cause. In the meantime, making a few lifestyle changes may help you fight morning fatigue.

When waking up is hard to do, consider the following strategies.

We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.

But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).

Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.

That beloved button on top of your alarm clock may not be so helpful after all.

Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.

Pro-tip: Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.

The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.

Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.

Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.

There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.

Pro-tip: If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.

Cold showers are reported to reduce sick-day absences from work. If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.

Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!

Pro-tip: One cult-favorite product is Saborino’s Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.

Note: People with sensitive skin may want to avoid this product.

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The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.

Food is fuel. Give your body some calories to put it into action at the start of the day.

But if you’re working out in the morning, remember to eat after, not before. This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.

Pro tip: Build a fatigue-fighting breakfast instead.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.

Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.

All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.

Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.

That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.

Participants in one study reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.

Pro-tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.

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Sunlight bumps up your body’s serotonin levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to a series of studies at the University of Rochester, spending time in nature “makes people feel more alive.”

Sounds like a very good reason to carve out a portion of your morning in the great outdoors.

Pro-tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.

Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up. Research consistently correlates aerobic exercise with reduced fatigue.

See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.

Pro-tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.

Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?

You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.

Pro-tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.

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Sometimes all we need for an energy boost is a little excitement on the horizon.

To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.

Pro-tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.

If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.

The only way to know, however, is to track your mood or see a professional.

Pro-tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.

If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the handful of best practices that help you fall asleep at night. These include:

• turning off screens an hour before bed
• turning in at the same time each night
• creating a comfortable sleeping environment

Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.

Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.

Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.

Why Am I So Tired In The Morning? | Henry Ford Health

Posted on
October
4,
2021
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Henry Ford Health Staff

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You know those days where you thought you got eight hours of sleep, but when you wake up the next morning, you don’t feel refreshed or rejuvenated at all? (And even caffeine doesn’t seem to help?) Turns out, it might not be in your head.

“It could be an undiagnosed sleep disorder,” says Philip Cheng, Ph. D., a clinical psychologist and research scientist at the Sleep Disorders and Research Center at Henry Ford Health. And if you suspect it is, you should see a doctor. But if you don’t have a sleep disorder, there are still several factors that can make you feel groggy in the morning, even if you think you have gotten enough rest. Here, six reasons why you could be tired in the morning:

1. It’s raining. When you wake up to a gloomy, rainy day, it can be difficult to get out of bed because there’s less sun. The lack of sun causes our bodies to produce less serotonin (that’s the hormone that energizes us and makes us feel happy), so you may need an extra cup of coffee and some peppy music in order to get going.
2. Your hormones are in flux. For those going through monthly menstrual cycles, your changing hormones can affect how well you sleep and how restful you feel after sleeping, says Sana Zuberi, M. D., a primary care physician with Henry Ford Health. You might find that during the second half of your menstrual cycle, when your estrogen levels peak and quickly drop, you feel groggy and tired. An iron deficiency paired with a loss of blood during your menstrual cycle can also lead to fatigue. And an under or overactive thyroid can affect your sleep. If you have hypothyroidism (when your thyroid doesn’t make enough hormone), you might feel tired often. If you have hyperthyroidism (when your thyroid gland makes too much hormone), it might be difficult to get to sleep.
3. You have a caffeine dependency. The more caffeine you drink, the higher your tolerance will become. In other words, that one cup of coffee that used to give you the perfect jolt now just barely gets your eyes open. Caffeine also represses our adenosine receptors, and adenosine makes us feel sleepy. So while we’re drinking coffee, we feel awake, but after the caffeine wears off, all of that built-up adenosine leaves us feeling tired. (And likely reaching for another cup of coffee!)
4. You drank alcohol the night before. You don’t have to binge drink or stay up late partying for alcohol to interfere with your sleep. Even if you had a nice, quiet dinner party with wine, the wine could affect your quality of sleep. “While alcohol can make it easier to fall asleep, the process of digesting alcohol can fragment your sleep or reduce the quality of your sleep throughout the night,” says Dr. Cheng. So you may feel groggy when you wake up, even after plenty of time in bed.
5. You didn’t eat a substantial breakfast. Choose your breakfast wisely: eating a donut or a bowl of sugar cereal might give you an immediate boost but will likely make you crash and feel super tired mid-morning. For a breakfast that will leave you energized and full, make sure it includes healthy fats, protein and fiber, such as an egg omelet with olive oil, steel-cut oatmeal with peanut butter and strawberries or avocado toast with an egg on top.
6. Sleep inertia. The reason you’re tired in the morning could also just be part of your normal waking up process. The period between opening your eyes and actually feeling energized is called sleep inertia. “It can take anywhere from 15 minutes to an hour (or even two hours in extreme cases) to feel like a functioning person,” says Dr. Cheng. “During that period, you might feel groggy or slow, but that’s just your body waking itself up.”

Whatever you do, make sure you’re setting the mood the night before to encourage restful sleep.

“Don’t drink caffeine after 4 p.m. and put your electronics away well before bed, as staring at the light from our cell phone screens can trick the body into thinking it’s daytime and impair sleep,” says Dr. Zuberi. Keep your room cool—somewhere between 60 and 70 degrees—and make sure your room is dark. Doing these things will help you get to sleep so that you can wake up refreshed and rejuvenated.

Want more advice from our experts?
Subscribe to receive a weekly email of our latest articles.

To make an appointment with a sleep specialist or a primary care doctor, call 1-800-436-7936 or visit henryford.com.

Dr. Philip Cheng is a clinical psychologist and sleep research scientist with Henry Ford Hospital in Detroit.

Dr. Sana Zuberi is a family medicine physician with Henry Ford Health. She sees patients at Henry Ford Medical Center in Plymouth.

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Chronic fatigue syndrome: signs and treatment

Spleen, apathy, depression – that’s what many people call it.
Asthenic syndrome – doctors call it.

What is it? There is such a simple life hack: if symptoms of weakness and lethargy appear right in the morning, then you need to ask yourself when do you feel better in the morning or in the evening? If in the morning, then everything is ok. If in the evening? For example, you went to bed on time, and it’s very difficult to get up in the morning, you have to persuade yourself for a long, long time, while there may be sleep disturbances, you get up as if you didn’t rest, you feel overwhelmed in the morning and this lasts for a long time, then, of course, you need to suspect depression . And here the help of a specialist may be required, very often this condition is a mask of some kind of chronic disease. 9 should work here0010 is not just a psychologist, but a good practitioner who can see the condition that is masked by depression.

The second option

when the condition is not bad in the morning, but it worsens in the evening. I worked quite a bit and was exhausted, I have no more strength, I want to sleep again, and there is still a long day ahead. In such a situation, we must think about organic conditions, most often hormonal. There may, of course, be conditions such as anemia and dysfunction of the gastrointestinal tract, but more often endocrinology. A hormonal examination will allow you to dot the “and” and make adjustments. The third variant should include moments of depression and asthenia that occur after past illnesses. When the body struggled with something, it used up resources and is now exhausted. The end of winter-spring is a period when we often get sick, and the energy reserves in the body are replenished slowly, also because the products that we can find this season are depleted in vitamins and microelements that are necessary for energy processes.

If an asthenic condition has already arisen, then, of course, one change in the diet will not achieve the desired effect. You definitely need vitamin supplements.

Consultation with specialist is required for selection.

Vitamins themselves are not a source of energy, but they activate numerous metabolic processes. Thanks to vitamins, food is properly digested and gives us strength. The metabolism works exactly the way it is supposed to work. The activity of hormonal glands, the cardiovascular, nervous system is regulated, they are involved in hematopoiesis. Vitamins are involved in all body processes, so the deficiency of each affects the deterioration of well-being.

So, vitamins and microelements – activators of energy processes: C, B1, H (biotin), folic acid, vitamin D, Copper, Chromium, Potassium, Magnesium, Iron, Iodine.

Let’s see why and what vitamins we need. Why is it necessary in the spring, even if we eat right and include a lot of green and fresh foods in the diet. First of all, of course, vitamin C . He is responsible for immunity, for vitality, for a good mood. Increases the body’s resistance to disease. Participates in the exchange of norepinephrine – this is the hormone of courage, thanks to which we kind of internally gather, mobilize, begin to think more clearly, make decisions faster and be effective. Effectively deal with stress.

The second most important vitamin in this respect is vitamin B1 . It helps the regeneration of the nervous system, which affects the emotional state. Participates in the Kreps cycle, this is the main energy station in the body, so it is essential.

Vitamin B7 (Biotin, Vitamin H, Coenzyme R) controls the absorption of nutrients and their conversion into energy. Eliminates the feeling of eternal fatigue even with prolonged exertion, relieves sleep problems and, along with thiamine, determines the human ability to concentrate and mental work.

B9 (folic acid), like vitamin C, promotes the production of norepinephrine, protects against stress, awakens optimism and gives us energy. Including sexy!

Vitamin D orchestrates blood flow. How well he copes with his task depends on whether the cells are fully supplied with oxygen and cleared of decay products in a timely manner, as well as how quickly we can restore our strength after rest.

No less than vitamins, we need minerals:

Copper , the presence of which in the body directly affects metabolism, is involved in the formation of norepinephrine and serotonin.

Iron together with vitamin D is responsible for delivering oxygen to cells.

Selenium strengthens the nervous system and performs many other functions.

Potassium , the lack of which results in muscle weakness and heart rhythm disturbances. In order to avoid potassium deficiency, first of all, it is worth giving up fast food, which contains monosodium glutamate and salts, which are potassium antagonists.

Iodine saves us from chronic fatigue, shattered immunity and mental decline.

Chromium affects the functioning of the brain and the activity of the nervous system.

Magnesium is the “main power engineer” of cells, participates in more than 300 biochemical reactions and metabolic processes, and at the same time provides us with healthy sleep. Its deficiency is expressed in a feeling of permanent fatigue, lethargy and dizziness.

Additionally, we want to say that iron and iodine deficiency also causes a state of apathy and lethargy. Their prescription is recommended by doctors because there are certain restrictions.

If you take vitamins, eat well and properly, but nevertheless you are still covered in spring. There is an even more advanced level, we can test the genetics of vitamin metabolism . This is a simple and quick test, it is cheaper than constantly testing vitamin levels. In genetics and metabolism of vitamins, there can be persistent vitamin-deficiency states, even despite taking medications. There may be features associated with the exchange of vitamins, genetic features in which a person needs higher adjustments than others. Vitamins are coenzymes of many metabolic processes. They are involved in the synthesis of substances-accelerators of metabolic processes. Without them, they are not produced; without them, genomic material cannot be read. We have certain genes that encode all metabolic processes, the synthesis of regulatory proteins, enzymes that ensure the regulation of all metabolic processes. Information from genes may or may not be read due to the fact that there is a deficiency of certain vitamins in the body at the moment. Activation and synthesis of hormones may not occur due to the lack of certain vitamins, there is no reading of genomic material that encode information about the activity of hormones, for example. Therefore, vitamin deficiency is the first thing to be eliminated. This study lifts the veil of chronic conditions: persistent anemia, persistent chronic fatigue syndromes, digestive disorders. Gives simple answers to what needs to be monitored, and correct only what is a stumbling block for each individual person. We would like our readers and patients to know that on a highly scientific level we can give a simple understanding of the processes, a simple answer to this question.

We invite you to consult one of our doctors and choose the best way to take care of your health!

Chronic Fatigue Syndrome: Symptoms, Causes and Treatment

Do you know this feeling – you wake up in the morning and are already tired? The feeling of chronic fatigue is becoming alarmingly common. And it is not surprising – in an attempt to be in time for everything and everywhere, this functional disorder overtakes many. How to cope with the syndrome of burnout and chronic fatigue, while not giving up an active life?

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In the modern world, the ideal girl tries to do everything: make a career, give birth and raise children, be a wonderful wife and passionate lover for her man, as well as a brilliant cook, housewife and versatile person with many hobbies and hobbies.

And all this, of course, at the same time. In the daily pursuit of numerous goals, chronic fatigue syndrome (CFS) appears.

Chronic fatigue syndrome: symptoms

If you find it hard to wake up in the morning, you are not in the mood to work, you have no energy for sports and hobbies, and also for sex with your loved one, it’s time to think, especially if you used to be energetic and full of energy. Maybe you have chronic fatigue syndrome. It is manifested not only by a constant feeling of fatigue, but also by problems with sleep, memory impairment and even a decrease in libido. Symptoms of chronic fatigue syndrome in women are:

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• Fatigue;
• Constant drowsiness;
• Feeling tired in the morning;
• forgetfulness;
• Bad mood;
• Irritability;
• Constant desire to procrastinate;
• Insomnia;
• Frequent colds;
• Reduced immunity and, as a result, thrush, herpes and other infections.

Sound familiar? If you have found at least four of these signs in yourself, then you may have chronic fatigue syndrome. And not at all laziness, bad character and useless upbringing, as one might assume.

Here it should be noted that chronic fatigue syndrome is a real disease included in the ICD. Another name for it is myalgic encephalomyelgitis. So psychology will help to cope with chronic fatigue syndrome only in the early stages, and in more complex cases, you can not do without medical help.

Causes of Chronic Fatigue Syndrome

Chronic Fatigue Syndrome can be caused by various causes, but most often it is caused by a combination of several factors.

• First, this functional disorder occurs due to insufficient or interrupted sleep (for example, if you have a small child who wakes you up several times a night).
• Secondly, the development of the disease is provoked by prolonged stress and constant overwork.
• Thirdly, a cold on the legs, beriberi, or taking certain medications (lethargy and loss of strength can be a side effect), as well as a violation of the daily routine and irregular meals.
• Fourth, thyroid disease, hormonal imbalance, anemia, serious infections, and disorders of the nervous system can be the cause.
• Finally, the development of chronic fatigue syndrome is associated with some viruses, including the Epstein-Barr virus and Covid-19. Common herpes is often blamed for chronic fatigue syndrome.

There are suggestions that the development of the disease may be genetically determined: relatives of patients have an increased risk of developing CFS. Chronic fatigue syndrome and burnout syndrome are also closely related to the state of the psyche and sometimes develop after mental trauma or against the background of depression.

Thus, there are many reasons, and any of them can lead to the fact that one day you will notice that you constantly feel tired, and this feeling does not go away even after rest. So it’s time to get tested for chronic fatigue syndrome and take action.

Chronic fatigue syndrome: treatment

How to deal with chronic fatigue syndrome? First you need to understand the causes of the disease. Maybe it’s all just stress, a bad lifestyle, and a lack of time management. Or maybe you work at an unloved job or live with an unloved man? All this leads not only to a breakdown, but also to depression.

In this case, the first thing you need to do is slow down and sort yourself out. Try to keep a diary, start practicing breathing exercises, drink vitamins and herbal teas, eat more fruits and vegetables, walk in the fresh air and spend time alone (or, conversely, in pleasant company). Sometimes such simple measures help to overcome chronic fatigue syndrome in women more effectively than treatment by a doctor.

If, nevertheless, you cannot deal with the causes and eliminate the annoying factors that prevent you from enjoying life, you should consult a doctor with chronic fatigue syndrome. After all, as already mentioned, serious diseases can be the cause of chronic fatigue, such as anemia, thyroid disorders, and more. After undergoing appropriate treatment, you will feel cheerful, active and joyful again.

Diagnosing chronic fatigue syndrome is not an easy task. As a rule, the diagnosis is made after the exclusion of other possible causes of the manifestations of the disease. But doctors do not yet know how to treat chronic fatigue syndrome in women and men. In some cases, cognitive behavioral therapy helps, sometimes antidepressants, sleeping pills and painkillers are prescribed.

Treatment is always individual – the doctor is looking for a regimen that will improve your condition and help get rid of your symptoms. Herbal medicine for chronic fatigue syndrome is considered ineffective, but it helps some. Psychotherapeutic sessions do not have any effect on someone, but for someone they literally change life for the better. So get ready for a long selection of treatments that will really help you.

As a rule, even without therapy, improvement occurs over time, and although you are unlikely to turn into a perky bunny from an Energizer commercial, you will at least have the strength for everyday activities. But still, it’s better not to wait for favors from nature, but to study the clinical recommendations of doctors for chronic fatigue syndrome.

Prevention of Chronic Fatigue Syndrome

Although the symptoms and treatment of Chronic Fatigue Syndrome are not yet well understood, it is approximately known how the disease can be prevented. First of all, for this you need to eliminate the factors that can lead to CFS. Recommendations for chronic fatigue syndrome prevention include:

• Reduced mental stress. This includes interrupting contacts with toxic people, and reducing responsibility at work, and mental unloading – auto-training, meditation. It is believed that such preventive measures are even more effective than the treatment of chronic fatigue syndrome with drugs (the effectiveness of many of which, by the way, has not been proven anyway).
• Compliance with sleep and rest. Down with sitting at the computer to the detriment of sleep and other fun that does not contribute to health in any way. Go to bed on time, get enough sleep, and don’t try to get enough sleep on vacation for the whole year, and you won’t have to think about how to treat chronic fatigue syndrome when one day your body goes on strike.
• Healthy eating. Even without us, you knew that it was wrong to drink liters of coffee and eat sweets to cheer up. Here’s another argument for switching to a healthy diet: it will help you avoid developing CFS. Just keep in mind: all kinds of weight loss diets have nothing to do with healthy eating. All nutrients and vitamins must be present in your diet: this is very important for the prevention of chronic fatigue syndrome.
• Reasonable exercise. Your task is not to set a record or get your dream figure in the shortest possible time, but to strengthen your muscles and distract yourself from disturbing thoughts. Judging by the reviews, chronic fatigue syndrome rarely overtakes those who play sports, this ailment is inherent in those who lead a sedentary lifestyle.