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Business News/ News / Business Of Life/  From fatigued to fabulous
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From fatigued to fabulous

Fatigue can have many underlying causes, and many of those causes are hidden

If you’re always dozing off during the day, consult a doctor—he may prescribe a sleep apnoea test.Premium
If you’re always dozing off during the day, consult a doctor—he may prescribe a sleep apnoea test.

NEW DELHI :

Ever so often, people coming to my clinic say, “I can’t exercise; I’m so fatigued." Or, “I can’t concentrate on my work because I’m constantly tired".

Surprisingly, those who come to me with these problems are people in their 20s and 30s. Just about everyone seems to be suffering from chronic fatigue. Is it just psychological? Are people being lazy? Is it just an excuse? It may seem so to many, but fatigue can have many underlying causes, and many of those causes are hidden. Here are some of the more common causes, and what you can do to fix them.

Less snooze time

Too little sleep can negatively affect both concentration and health. Ideally, adults should get 7-8 hours every night. This simple, natural requirement for the body to function properly, is getting rarer in our hectic urban lives.

Fix: Try to have a regular sleep schedule. Laptops, cellphones and television sets should be turned off after a certain hour. Don’t eat your dinner late. If you’re still having problems sleeping, consult a doctor. You may have a sleep disorder.

Sleep apnoea

Sometimes people think they are getting enough sleep, but in reality, they may have a condition called sleep apnoea, which hinders the quality of sleep. It causes intermittent sleep “cut-offs" several times in the night. Each of these interruptions wakes you for a moment, though you may not be aware of it. The result: You’re sleep-deprived, though you may be sleeping for more than the number of hours prescribed.

Fix: If you consistently doze off in the middle of the day, or feel sleepy while driving, then you should definitely see a doctor, who may prescribe a sleep apnoea test.

Not eating right

Eating too little obviously causes fatigue, but eating the wrong foods can also be a problem. Consuming a balanced diet with lots of complex carbohydrates like vegetables and grains helps keep your blood sugar in a normal range and prevents that sluggish feeling one gets with simple carbohydrates like juices. This can cause sugars to spike in the body and then plummet.

Fix: Never skip breakfast and try to include proteins and complex carbohydrates in every meal. For example, eat eggs with wholegrain toast or oats with milk and nuts. Also, eat small meals and snacks through the day to prevent a drop in sugar level. Avoid simple carbohydrates and junk food.

Anaemia

Menstrual blood loss can cause iron deficiency, making anaemia a common yet overlooked cause of fatigue in women.

Fix: For anaemia caused by iron deficiency, iron supplements should be prescribed for a minimum of three months. A diet rich in iron foods, such as lean meat, liver, shellfish, beans and jaggery, can help.

Hypothyroidism

Thyroid is an endocrine gland which controls metabolism, that is, the speed at which your body converts fuel into energy. When the gland is underactive, most commonly because you have a condition called hypothyroidism, your metabolism slows down, and you may feel sluggish and put on weight.

Fix: If you feel low, sluggish, have put on weight, are intolerant of heat and cold, and have dry skin, an under-active thyroid could be the cause. Check with your doctor and get tests done.

Depression

Depression, though thought of as an emotional disorder, has a multitude of physical manifestations, such as fatigue, headache and loss of appetite. If you feel tired and “down" for more than a few weeks, with none of the other causes of fatigue on this list, it may be a good idea to see a psychiatrist.

Fix: Pour your heart out to a trusted friend, exercise to release some “happy hormones" and listen to upbeat music. Don’t be afraid to seek medical help.

Caffeine overload

Caffeine can actually improve alertness and concentration in moderate doses. But too much can increase the heart rate and blood pressure and cause fatigue.

Fix: Reduce caffeine intake in all forms—coffee, chocolates and energy drinks—gradually, since a sudden cut-off can cause caffeine withdrawals and increase fatigue.

Hidden UTI

We all know that a burning sense of urgency to urinate as well as high frequency of urination are common symptoms of a urinary tract infection (UTI). Yet in some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week of starting the course of medication.

Dehydration

Make sure you’re drinking enough water, especially if you are working out, or are doing a lot of physical work. The loss of electrolytes from the body when you are dehydrated causes major fatigue. Take a cue from your body: If you’re thirsty, then you’re already dehydrated, so drink up.

Fix: Drink a glass of water every hour and sip on water during your workouts. Another good indicator is the colour of urine. Drink till it is pale yellow. Dark yellow is a sign of dehydration.

Heart disease

If you are out of breath often or more tired than normal doing routine work, get your heart checked.

Fix: Consult a doctor and get some simple cardiovascular tests done.

Shift-work sleep disorder

If you have a job at a call centre or a job where you work odd hours, your sleep hours may be out of whack. This disruption of sleep pattern can most certainly be a cause of fatigue.

Fix: Make your room dark, quiet and cool. If the problem persists, talk to your doctor, who may
prescribe supplements like melatonin or medications to help you sleep.

CFS and fibromyalgia

If your fatigue persists for several months and is so severe that you can’t manage your daily activities, you may have chronic fatigue syndrome (CFS) or fibromyalgia. While both conditions have a gamut of symptoms, persistent, unexplained fatigue is a prominent one.

Fix: While there’s no quick or easy remedy for either, small lifestyle changes like better sleep habits, exercise, yoga and de-stressing techniques can help.

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity

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Published: 01 Dec 2014, 07:25 PM IST
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