Hibernation: What to do with persistent fatigue
If the energy hits over the edge, difficulties are easy to overcome or not to notice at all. But to maintain a constant level of "charge" is not so simple. How to open a “second wind”, when the forces are running out, we sort out together with experts: the head of the Center for Sedology of the CDC Medsi on Krasnaya Presnya, Tatiana Surnenkova, a physician of functional diagnostics of the highest category, a nutritionist, a clinical dietitian, a member of the Union of the National Association of Clinical Nutrition Anna Ivashkevich and therapist, geriatrician, doctor of the project "Online Doctor" Tatiana Prokopyeva.
Why do we "hibernate"
Chronic Fatigue Syndrome (CFS) is a condition in which fatigue is felt, performance is reduced, and concentration is markedly impaired. Often, headache or muscle pain, sleep disorders, such as insomnia or apnea. Moreover, these "symptoms" do not disappear after a good rest, as is the case with ordinary fatigue, when it is enough to get enough sleep or to take a short break to recover strength. The causes of chronic fatigue, as a rule, are several at once: frequent prolonged stress, poor quality sleep or lack of it, unhealthy diet, alcohol abuse, smoking, hormonal disorders. Sometimes an Epstein-Barr virus, a cytomegalovirus, or a herpes virus can cause a problem.
Clinical psychologist-dietician Anna Ivashkevich notes that it is not easy to diagnose chronic fatigue syndrome: there are no indicators that would indicate the presence of a deviation, and the list of symptoms is too wide. However, in a recent study conducted by scientists at the University of California at San Diego, it was found that all carriers of chronic fatigue syndrome slowed cell metabolism. In this case, all biological processes are inhibited, and the state of the body resembles the hibernation of animals in winter. To get out of the energy-saving mode, the body must receive a signal that there is no more stress. Such a "signal", according to the researchers, is a regular eight-hour sleep - the lack of the latter for a long time leads to malfunctions in the nervous system and brain.
According to another study, the processes in chronic fatigue syndrome are similar to inflammatory - an increased concentration of immune proteins associated with inflammation is noted in blood tests. Scientists are sure: if such a state lasts for several years, you should not count on a quick recovery. According to Anna Ivashkevich, a complex of methods helps to “restart” the body, which may include massage, yoga, meditation, work with a psychologist, and therapy itself takes from 4-6 months to a year on average.
What to eat to not get tired
In most cases, chronic fatigue is associated with a lack of energy. It occurs at once for several reasons - due to poor-quality sleep, lack of a balanced diet and lack of oxygen. The main source of energy is food. If nutrition is unbalanced, that is, the balance of proteins, fats and carbohydrates is disturbed, a breakdown is inevitable after some time. A vivid example is a carbohydrate-free diet, the observance of which in many cases depletes the body, causing rapid fatigability, apathy, and even manifestations of depression. In addition, an average 20% of the total energy expenditure is spent on the digestion process; it is especially needed for protein digestion. But experts note that digesting foods rich in so-called xenobiotics - synthetic substances that are foreign to a living organism - forces the body to expend even more energy to ensure the elimination of these harmful compounds.
Tatyana Surnenkova advises to diversify the usual diet of lean meat, seafood, mainly green vegetables, citrus fruits, nuts, legumes, whole grains and dairy products. Especially useful to add to the diet of fish, which contains omega-3 and omega-6 fatty acids. The doctor also recommends eating small portions every two to three hours - this will allow the body to regularly receive the necessary portion of energy. Cause of poor health and weakness may also be a deficiency of vitamins and minerals in the body. According to the therapist Tatiana Prokopyeva, vitamins trigger the work of enzymes that speed up chemical reactions in cells. It facilitates digestion and accelerates metabolism. The doctor notes that with increased fatigue, irritability, lethargy, poor memory and frequent colds, the body may lack vitamins of group B (B1, B6, B12), C, as well as iron, magnesium, zinc or iodine.
Normal functioning of the thyroid gland depends on the latter - hormonal regulation of protein, fat and carbohydrate metabolism. The chemical composition of vitamins and minerals from food does not differ from its synthetic analogues, but it is easier for the body to absorb the latter. In addition, when processing products, most of the vitamins are lost. For example, vitamin C completely disappears from freshly squeezed juice an hour after squeezing, and vitamin B1 disappears from brown rice when grinding the cereal (when the rice turns white). However, before starting to drink vitamins or vitamin-mineral complexes, it is important to consult with a therapist and pass urine and blood tests.
Than the sixth mug of coffee is fraught
According to Tatyana Surnenkova, there is nothing to worry about having a cup of coffee at breakfast. Another thing is when you drink five or more cups of an invigorating drink per day: the effect of caffeine is short-lived, and the stimulation of the cardiovascular system is significant. Insomnia or drowsiness, fatigue, headache are common "side effects" of coffee. Tatyana Prokopyeva draws attention to the fact that caffeine is a psychostimulant that stimulates energy, but at the same time slows down the recovery of the nervous system. A person who "sat down" on coffee falls into a vicious circle: the recovery time is increased, and the body loses energy faster and requires another portion of caffeine.
Moreover, even organic coffee often contains a large dose of cadmium (this is associated with the harvest of beans) - a powerful psychostimulant, which with frequent use not only provokes nervousness, but also causes dependence (it is easily confused with dependence on caffeine). Anna Ivashkevich adds that coffee provokes the production of the hormone cholecystokinin, which starts the digestive process - the production of digestive enzymes and bile. If the drink is drunk on an empty stomach, then there is nothing to be digested - and heartburn can occur. Although it is not yet proven that coffee can cause gastritis or peptic ulcer disease, in the case of such unpleasant sensations, it is better to change the habits. In order to stop drinking coffee too often or abandon it altogether, experts suggest replacing the drink with chicory, cocoa, and herbal tea.
Where to get energy
According to Tatiana Prokopyeva, any kind of exercise - physical, intellectual - in non-stop mode can lead to overwork. The human body cannot work like a machine, and it takes time to recover. But moderate regular exercise, on the contrary, helps the body to better cope with fatigue and stress. Walking in the open air at least 15-30 minutes a day and airing the rooms is another way to feel more cheerful. The lack of oxygen leads to hypoxia, that is, oxygen starvation, which impairs the efficiency and disrupts metabolic processes.
Another option to replenish energy reserves is to go through some of the relaxation procedures. For example, floating is a non-contact relaxation method, in which the flow of nerve impulses from the sense organs to the brain changes. During the session, a person is immersed in a pool with warm saline, which keeps the body on the surface, creating a feeling of weightlessness. This allows you to relieve muscle tension, get rid of disturbing thoughts, restore circadian rhythms and how to relax. However, experts note that for good health it is not enough just to go through the procedure, drink a handful of vitamins or conduct an energetic workout - you need to act in a complex, and most importantly, regularly.
How to distribute the load
Balanced nutrition, good sleep and regular exercise - batteries of physical energy. For example, a clear sleep and rest regime creates a sense of stability and ensures the normal functioning of the entire nervous system. To avoid overwork helps the ability to correctly distribute the load, for example, not grabbing at all and immediately during the working day. A lot of energy also goes on communicating with people - offline and on the Internet. To save energy, experts do not advise taking negative comments from others to heart: their reaction may be caused by health problems, difficulties in the family or difficulties in solving work issues.
You should not dwell on thoughts about what exactly you are doing wrong - it is better to think about how to improve the situation. It is common for the human brain to cling to the negative, and it is not easy to “switch” it to something pleasant. But, according to the doctor Tatiana Surnenkova, if you mentally imagine a positive emotion, it is easy to experience it in reality. And it is worth practicing, because prolonged stress not only takes energy, but also provokes psychosomatic disorders.
Does fatigue affect libido
Low libido, that is, a decrease in sexual desire, can also be associated with overwork. The right emotional attitude and the ability to relax - the points, without which it is difficult to enjoy intimate relationships. To increase libido, experts advise to develop sensuality, that is, to listen to your feelings in a variety of situations. For example, taking a shower should focus not on thoughts of work, but on how the body reacts to the flow of water, and feel the soft gel foam on the skin. You can also use breathing techniques - deep breathing sharpens the sensations.
Sometimes physiological disorders cause the decrease in sexual desire - then adjustments in the diet will help increase libido. First of all, it is necessary to normalize the level of zinc, which is contained in fish, seafood, egg yolk, and prunes - it participates in maintaining a stable hormonal background. The amino acid citrulline (its sources are garlic, ginger, watermelon) improves the production of enzymes that increase blood circulation in the pelvis and stimulate arousal, and the B vitamins (found in honey, mountain ash, seaweed), E and potassium (found in avocados, dried tomatoes ) promote the synthesis of sex hormones. But, as in any other situation, do not postpone the visit to a specialist if you suspect a problem: a decrease in libido can be caused by a variety of reasons, from hormonal to psychological.
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