fatigue

What is “fatigue”?

Fatigue is defined as a state of extreme physical or mental tiredness that results in a significant decrease in the ability to perform physical or mental activities. It is a feeling of exhaustion that can affect different aspects of daily life, including work, study, social relationships and recreational activities.

How to avoid it?

Avoiding fatigue requires a comprehensive approach that addresses both physical and emotional and psychological aspects. Here are some strategies that can help prevent it:

1. Maintain good sleep hygiene: Getting enough sleep and maintaining a regular sleep schedule can help prevent fatigue. Aim for 7 to 9 hours of sleep each night and establish a regular sleep routine.

2. Eat healthy: A balanced and nutritious diet provides the energy needed to stay active and alert throughout the day. Prioritize nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains.

3. Exercise regularly: Regular physical activity can increase energy levels, improve sleep quality, and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Manage stress: Chronic stress can deplete your physical and mental resources, which can lead to fatigue. Practice stress management techniques, such as meditation, yoga, deep breathing, or visualization.

5. Take regular breaks: If you perform tasks that require concentration for long periods of time, be sure to take short breaks every hour to stretch, move, and rest your mind.

Causes

Fatigue can be caused by a variety of factors, both physical and emotional.

1. Lack of sleep: Sleeping less than necessary can lead to fatigue and feeling sleepy during the day.

2. Chronic stress: Prolonged stress can deplete your physical and mental resources, leading to physical and mental fatigue.

3. Bad nutrition: An unhealthy diet, low in nutrients and high in simple sugars and saturated fats, can cause energy spikes followed by sharp crashes.

4. Sedentary lifestyle: Lack of regular physical activity can lead to muscle weakness, decreased endurance.

5. Chronic diseases: Medical conditions such as anemia, diabetes, heart disease or hypothyroidism.