Why am I always tired? Try "Like this"

Usually, fatigue is caused by physical overwork, insufficient sleep, extreme stress, and excessive exercise. Physiologically, it is a concept that fatigue the muscles, but when you move your body, energy consumption and fatigue-inducing substance "lactic acid" accumulate, making you feel physical fatigue. 
However, even if physical activity is small, mental energy consumption increases fatigue. This is because mental stress increases the number of active oxygen that attacks cells and DNA in the body. In addition, fatigue is often accompanied in the stage of recovery from illness, especially infectious diseases such as colds and pneumonia. 

Fatigue is also mentioned the most due to the aftereffects of COVID-19. Fortunately, these fatigue usually lasts for about a month after getting enough rest and then recovers on its own. This is called work fatigue. 

However, 'chronic fatigue' is a slightly different concept. Chronic fatigue refers to a state in which "a state of lack of energy, lack of vitality, and does not recover even after taking a rest lasts for more than six months." There are many times when I suffer from a "sickness" rather than tiredness. There is a causative disease somewhere in the body or mind, and it is better to find it and treat it. On the other hand, if chronic fatigue and symptoms are the same, but there are no other causative diseases, it is diagnosed as "chronic fatigue syndrome." 

In this case, there is no fundamental treatment because the exact cause is unknown, and each doctor prescribes different prescriptions such as antidepressants and anti-inflammatory drugs depending on the patient's condition.

 

The following are the things to practice to improve fatigue in life before going to the hospital.

▷ You should pay attention to taking vitamin B and C

Vitamin B helps metabolism of nutrients such as carbohydrates, and vitamin C helps immune function. Mixed rice with brown rice, barley, beans, and red beans, which are rich in vitamin B, is better than rice. In addition, eat a lot of seasonal vegetables or fruits that contain a lot of vitamin C. 

There is a lot of vitamin C on the back of strawberries. For meals, you should mainly eat high-protein foods that reduce carbohydrates such as noodles and bread and have strong blood sugar control functions. In particular, eating breakfast with protein-rich foods such as tofu and beans reduces fatigue in the morning. 

Women should frequently eat foods such as iron-rich meat, fish, shellfish, and spinach. This is to prevent fatigue caused by anemia. Caffeine seems to temporarily disappear from fatigue, but it is only an instantaneous effect caused by the awakening effect of caffeine, which can worsen fatigue the next day.

▷ Exercise slowly enough not to get tired

Exercise recommends stretching, yoga, and walking that do not cause rapid fatigue. However, you should exercise regularly and steadily. If you exercise for at least 12 weeks for five days a week and start exercising, you should do it for at least 30 minutes each time. If it is too much to exercise due to fatigue, increase the exercise time by 1 to 2 minutes every week so that the daily exercise is up to 30 minutes. 

Clean-up exercises are more important for people who are tired. If you exercise, fatigue substances accumulate in your body, and at this time, you should quickly decompose and remove fatigue substances through cleanup exercise. Organizing exercises include simple finishing stretching, gymnastics, walking in place, ice packs on used muscles, and light massages.

▷ Avoid negative people

Try your best to avoid stressful situations as much as possible. It's better to avoid people who think negatively around you. Chronic diseases such as anemia, rhinitis, sinusitis, and lung diseases cause chronic fatigue, so you should receive treatment well. 

Sleeping is the basic. The biggest health effect of sleep is 'recovery'. Sleep relaxes muscles and blood vessels that have been tense during the day and restores damaged cells or tissues. Adults should sleep seven to eight hours a day.