We all feel tired or fatigued sometimes after exerting ourselves. We feel much better after getting rest such as good sleep. A number of us on the other hand experience fatigue that is severe enough to interfere with activities of daily living and this is not relieved by rest. When this lasts for at least six (6) months then we may be suffering from Chronic Fatigue Syndrome.
If you are experiencing chronic fatigue syndrome, you will almost certainly have a handful of other symptoms and may include; headaches, memory or concentration trouble, muscle pain, sore throat, several panful joints without swelling or redness, exhaustion after physical or mental activity and unrefreshing sleep.
The exact cause of chronic fatigue syndrome is unknown but immune system challenges, viral infection and nutritional deficiencies have been fingered while conditions such as anaemia, sleep disorders and low blood pressure are under the microscope.
If you are tired of being tired, you may not be in the minority and you do not need to wait for six months, try the suggestions below immediately. Make the majority of them your lifestyle.
1. See a doctor
a. It is important not to go solo, your doctor can help to determine that you do not have any other condition that can be treated.
b. You may also need some medication to relieve your symptoms
c. Be wary of supplements. In your quest to feel better quickly you may be loaded with supplements which may even prevent your medication from acting appropriately.
d. Vitamins B and D have been helpful but discuss with a healthcare professional.
2. Start a graded exercise programme
a. Aerobic exercise such as walking, cycling and swimming can be very helpful. I do appreciate the fact that you feel you do not have the energy to do anything but exercising will go a long way to make you feel much better.
b. You can even walk outdoors for 5 minutes a session two or three times a day and increase the duration overtime.
3. Eat a nutritious and balance meal ;do not abandon fruits and vegetables
4. Hydrate, Hydrate, Hydrate; we are all made up of a lot of water and not drinking enough water can sap our energy. Do what it takes to get about 2 Litres of water in daily.
5. Sunlight; We should not take this for granted. If you can get about an hour of sunlight a day, many positive things happen to our bodies.
6. Manage stress
a. Organise your day and do activities you enjoy
b. Practice “me time” where you progressively relax muscles throughout your body starting from your toes. With your eyes closed contract a muscle group, sustain for a few seconds and relax
c. Get a good dose of laughter or smiles every day. It makes a world of difference as the world responds in equal measure or even more.
7. Make a conscious effort to breathe properly
a. Belly breathing is king. Take in a deep breath through your nostrils and push out your abdomen so that your lungs can expand. Breathe out through partially closed lips.
b. Chest breathing is shallow and not helpful.
8. Complementary treatment
a. Pamper yourself, get a great full body massage
9. Role of social or family support
a. Family and your close circle of friends need to appreciate that you will not just snap out of it after a day or two. It takes time and patience and effort. There will be good days and some bad days but persistence always pays.
b. We are all social “animals” and we need a good circle of close people. Loneliness can worsen your state. Do not push everyone away because that may worsen your state.
10. Expand your horizon; Many times we need variety to prevent rut. Try some of these;
a. Get a hobby such as gardening, helping others or learning something new such as a musical instrument. The best part is you don’t even have to be good at it.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Mobissel
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.
Thought for the week – “I discipline my body like an athlete, training it to do what it should do. Otherwise, I fear that after preaching to others I myself might be disqualified.”1Cor.9:27
• Get Fit and Live by Don Colbert, MD & Kyle Colbert, CPT
• WebMD.com A Visual Guide to Chronic Fatigue Syndrome