After a long winter and a lack of sunlight, a long stay in enclosed spaces, fatigue is felt. Many people try to cheer up with a couple of cups of coffee, but the strength does not last long. If weakness is constantly felt, an appointment with a doctor is needed — to rule out anemia and check the thyroid gland. If pathologies are excluded, a good sleep, a balanced diet and an increase in physical activity will help.
Who needs to see a doctor?
If the patient is tired of constant lethargy, there is no strength to work in the morning, an appointment with a doctor is important to rule out problems such as anemia and hypothyroidism. These are the most obvious and common causes of fatigue. Low energy levels can be the result of a hemoglobin deficiency (anemia) or an underactive thyroid gland, including iodine deficiency. An appointment with a doctor and blood tests can identify the problem, find out the causes and determine the tactics of treatment.
In addition, an appointment with a doctor and an examination by a specialist can exclude various infections, vitamin and mineral deficiencies, and the development of metabolic disorders. So, for example, a high level of plasma glucose that occurs against the background of excess weight can also provoke constant fatigue. You can fight it by adjusting your diet and increasing the amount of physical activity in order to reduce weight and normalize metabolic processes. Having learned the results by phone or in person in the doctor’s office, it is worth taking care of your health.
Iodine deficiency, thyroid problems
The body is a complex system in which the problems of one organ inevitably affect the state of the whole body, and the thyroid gland is one of the clearest examples of this. When there is a deficiency of thyroid hormones, a condition called hypothyroidism occurs. For him, fatigue and lethargy, physical inactivity and weight gain are typical. In some cases, the thyroid gland works worse with a pronounced deficiency of iodine in food and water, then supplements and food enrichment with iodine-containing products will help correct the situation. But in some patients, especially women, hypothyroidism may be associated with an autoimmune lesion of the thyroid gland (Hashimoto’s thyroiditis). In such a situation, it is necessary to have an examination by a doctor and the selection of hormone replacement therapy in order to compensate for the deficiency of hormones. If the doctor has not identified health problems, simple tips will help to cheer up.
Healthy food for energy
In order for the body to receive all the necessary nutrients and vitamins with minerals, proper nutrition is necessary. It is worth giving preference to the most natural and unprocessed food products, including meat and fish, poultry. They should be boiled, baked or cooked with a minimum of fat. Plant-based nutrition is no less useful, mostly in the form of fresh fruits. Processed vegetables are also acceptable — steamed, baked or grilled. Useful are nuts, whole grains that provide energy and contain B vitamins necessary for activity. Nutrition should be varied and low in calories, which is especially important for those who are overweight. It is quite possible to drastically reduce the amount of sugar and other light carbohydrates in the diet. You can start your morning with a smoothie to get a boost of energy. There are many cooking options, you can not repeat for a couple of weeks.
Need physical activity
As the old saying goes, energy begets energy. In other words, to be active, you need physical activity. And it is not necessary to run a marathon in the morning; The easiest way to cheer up is exercise. Walking the dog, climbing stairs, walking to work (or at least a couple of stops) are useful: all this is physical activity that causes the body to burn energy. Any physical activity, even if it takes only a few minutes, helps to activate blood circulation, improve external respiration, as a result, the body will receive a boost of energy. It is important that physical activity become part of the usual schedule — they help rebuild the metabolism to burn energy instead of storing it and saving it.
Good sleep — for cheerfulness
It is important to get good sleep every day, and this seems like an easy thing, if not for the phrase “every day.” The sleep cycle consists of four stages:
Stage one — the transition from the state of wakefulness to sleep;
Stage two — light sleep, when a person sleeps relatively shallow, tossing and turning;
Stage three, which is the most important, recovery stage.
Stage four is REM sleep (rapid eye movement stage), which is the dreaming stage.
Stages 1–3 last 4 to 7 hours of total sleep time. The fourth stage is usually between 90 and 120 minutes of sleep a night.
If a person wakes up in the second or fourth stage, they are likely to feel sleepy or excessively sleepy. Typically, people go through a sleep cycle four to five times a night. To help you get through all your sleep cycles with little or no awakening, here are a few tips:
Before going to bed, it is important to develop a ritual that will allow you to relax. You can take a hot shower or bath with lavender essential oil, listen to relaxing music, read something light, or drink a cup of chamomile tea. Do not exercise about two hours before bedtime.
It is important to stay away from electronic devices, including mobile phone, tablet, laptop and TV, at least 30 minutes before going to bed.
It is worth making sure that the microclimate in the bedroom is comfortable in terms of temperature and humidity, as well as lighting. Complete darkness is more comfortable for sleep and healthier.
If you have problems falling asleep and staying asleep, magnesium supplements, melatonin, motherwort, and valerian root can be used. They should be consumed in courses, in the form of nutritional supplements or in the form of herbal teas at night. Before going to bed, it is useful to take a walk, be in the fresh air, relax and unwind.
If sleep problems are not eliminated by all these methods, it is important to see a doctor for an examination and find out the true causes. Do not take sleeping pills on your own, they can only worsen the situation.