6 causes of fatigue and how to deal with it

fatigue delusions

According to historians, people from ancient times complained of fatigue and was told that earlier life was simpler. At various times, the cause of fatigue considered positions of the planets in the sky is not enough pious way of life and even the subconscious desire to die, which Sigmund Freud.

In the XIX century there was a new diagnosis - neurasthenia. American physician George Beard claimed that this state is allegedly occurring due to exhaustion of the nervous system, leads to the appearance of physical and mental fatigue, as well as causing irritation, sensation hopelessness toothache and dry hair. Bird vinyl occurrence neurasthenia such fashionable invention as a steam engine and the telegraph, and the increasing number of publications and female formation.

So, if fatigue is not directly linked with the modern pace of life, perhaps it can be attributed to lack of sleep.

Scientists distinguish between the need for sleep and proper fatigue. These two concepts are closely related, but not identical.

Determine what you suffer, to help special sleep latency test, which is widely used in somnological centers.

In this test is based on the following idea. If during the day you will lie down and fall asleep in a few minutes, then you either do not get enough sleep, or suffer from some sort of sleep disorder. If you do not fall asleep within 15 minutes, but at the same time feel tired, it could be fatigue.

Causes of fatigue

1. Circadian rhythm disorders

Mary Harrington (Mary Harrington) from Smith College in Northampton, Massachusetts, one of the few scientists who are engaged in the search for a biological explanation for exhaustion.

One possible cause of daytime fatigue Harrington finds violation circadian rhythmsWhich regulate the activity of mentally periods throughout the day and night.

For circadian rhythms in our body responds suprachiasmatic nucleus (SCN), located in the brain. It synchronises the work of hormones and brain activity. Under normal circumstances, the SCN is the peak activity in the early afternoon, a low energy slump in the afternoon and evening sleepiness.

The amount of sleep only a little effect on the cycle.

Our sense of cheerfulness or fatigue hormonal dependent on the quality and the electrical output signals SCN. It "tunes" our internal clock in accordance with the amount of light falling on the retina. Insufficient amount of light in the morning and evening excess can disrupt the SCN signals and lead to the fact that we feel sluggish and sleepy during the day.

"If the whole day you think you until the end and did not wake up and sleep at night do not want, the problem is most likely just in a disturbed the rhythm of the SCN, - says Mary Harrington. - Try to at least 20 minutes in the morning to carry out on the street, and in the evening, turn off all electronic devices no later than 22:00 to the suprachiasmatic nucleus was left in day mode. "

How to fight it

A great way to "reset" your circadian rhythms - playing sports. Many studies have confirmed that exercise, particularly regular, reduce fatigueA Randomized Controlled Trial of the Effect of Aerobic Exercise Training on Feelings of Energy and Fatigue in Sedentary Young Adults with Persistent Fatigue..

This explains why people who started to systematically engage in sports, noted improvement in sleep, but sleep at the same hours as beforeThe effects of moderate to vigorous aerobic exercise on the sleep need of sedentary young adults.. "Sleep quality can be more important than the amount," - says Harrington.

2. Excess weight

In addition, physical activity helps to get rid of excess body fat, and some scientists believe that they, too, affect the way that we experience fatigue.

Cells isolated adipose tissue leptin - a hormone signal feed brain that the body sufficient energy reserves. Studies have confirmed the association of high levels of leptin with a sense of fatigueFatigue is associated with high circulating leptin levels in chronic hepatitis C.. From the point of view of evolution is entirely appropriate. If there is no shortage of food, no need to extract it.

How to fight it

As corny as it may sound, help moderate diet and starvation. Many people who fast regularly and fast, celebrateDeprive yourself: The real benefits of fasting.That abstaining from food, they feel even more active than in those periods when eating normally.

3. The high level of adipose tissue inflammation

In humans, a higher level of adipose tissue inflammation was detected with excess weight.

Inflammation - part of the immune response. This reaction causes the other systems of the body to the action, with the blood ejected hormone proteins - cytokines. They cause a decline in energy. During illness it is necessary that the body can rest and recover.

If the body fat accumulates many cytokines in large quantities into the blood, leading to fatigue.

But even if you have no sick or obese, the inflammation may still deplete you. A sedentary lifestyle, constant stress and a poor diet - all this is due to chronic inflammation of the indolent.

Furthermore, preliminary research data, disturbance of circadian rhythms amplifies inflammatory processes in the brain. Epidemiological studies indicate a relationship between fatigue and an increased level of IL-6, a marker of inflammationThe Effect of Abdominal Visceral Fat, Circulating Inflammatory Cytokines, and Leptin Levels on Reflux Esophagitis..

How to fight it

To draw final conclusions too early, but so far scientists believe inflammation of the element which leads to a vicious circle of exhaustion. If this is true, then good nutrition, physical activity and good sleep can help reduce fatigue.

4. Lack of dopamine

Inflammation - is not the only cause of fatigue. So says Anna Kuppuswamy (Anna Kuppuswamy) from the Institute of Neurology at University College London. It examines the state of people suffering from chronic fatigue after stroke.

Inflammation really provokes fatigue. Even patients who have long been normalized markers of inflammation, also complain of fatigue.

Anna Kuppuswamy

More a situation complicated by the fact that the same signals for different effects on people: someone they cause fatigue, and who does not. "Some manage to cope with it - says Kuppuswamy. - To do this, need motivation. "

Low level of motivation - one of the most important aspects of fatigue. Therefore, some researchers have begun to study the role of dopamine - a neurotransmitter that is responsible for our pursuit of pleasure. When dopamine, for whatever reason, ceases to be produced, for example, Parkinson's disease, a person is faced with apathy and fatigue.

Low dopamine levels are also observed in depression. In such situations, reduced availability and other neurotransmitters - serotonin. And since most of the people suffering from clinical depression, notes in his fatigueThe neuroimmune basis of fatigue.It is not surprising that scientists believe the level of dopamine one of the potential factors of fatigue.

How to fight it

Do not give up because of fatigue from their favorite things. The potential reward can elicit dopamine in areas of the brain responsible for motivation and concentration. Or you can do something that causes you stress and tension: the release of adrenaline helps overcome lethargy.

5. Lack of food additives

Not all dietary supplements will relieve you of fatigue and breathe in your second life. For example, vitamin B is often touted as a magic bullet to boost energy. But the evidence that these vitamins are somehow help people, not suffers a deficit, there is littleVitamin and mineral status: effects on physical performance. .

At the same time the lack of iron can indeed lead to increased fatigue. Although the diagnosis of "iron deficiency anemia" is placed only 3% of men and 8% of women, there is evidence that dietary supplements containing iron, can be useful for others.

Some studies have confirmedThe effect of flavanol-rich cocoa on cerebral perfusion in healthy older adults during conscious resting state: a placebo controlled, crossover, acute trialThat the flavonoids in dark chocolate, wine and tea may slightly increase the blood flow to the brain. Therefore, it is believed that their use can increase brain activity and concentration.

How to fight it

You can use proven effective nutritional supplements, but still exercise and a proper diet will work best.

6. Dehydration

many call dehydration cause fatigue. Researchers from the University of Connecticut found that slight dehydration - a drop in the volume of normal water body by 1.5%, which comes as part of our normal course of business, - can lead to fatigue and reduced concentration.

How to fight it

The fall of water volume by 2% is enough to make us feel thirsty. So, if we just drink water when we are thirsty, we are unlikely to bring home the body to dehydration. So, to force itself optionally liters of drinking water.