What Helps with Fatigue? How to Overcome Fatigue?

The complaint of fatigue can also be expressed as tiredness and exhaustion. All healthy individuals can experience fatigue when they engage in heavy tasks or do not eat adequately. This condition is usually temporary, and the person will regain their previous health over time. However, in some cases, these complaints can manifest as symptoms of chronic autoimmune diseases. Since prolonged fatigue may indicate a different illness, it should not be ignored, and seeing a doctor for examination can lead to an early diagnosis. Obesity and excess weight can restrict a person's movements, leading to fatigue over time. Additionally, individuals with below-normal weight may experience fatigue due to nutritional deficiencies. A proper diet that meets vitamin and mineral needs, along with an exercise routine suitable for the individual's age and health, can help alleviate fatigue problems. Paying attention to the consumption of grains, fresh fruits, protein sources, and healthy fats can contribute to feeling energetic. Changes in sleep patterns, restricting the intake of excessively fatty and sugary foods can help ensure a more energetic day. The amount of water consumed throughout the day should be maintained at levels that meet the body's needs, and if possible, mineral-enhanced waters should be preferred. Individuals experiencing issues such as stress and depression may face fatigue problems. Seeking psychological support for such issues can help alleviate their effects over time.

What Are the Symptoms of Fatigue?

Fatigue can manifest as a reluctance to get out of bed, feelings of tiredness, and a sense of being unwell. The symptoms can be listed as follows:

• A general feeling of tiredness and exhaustion may occur. Individuals may struggle even with everyday tasks that are usually easy for them.
• There may be a general loss of strength in the body. Difficulties may arise in tasks such as lifting and moving objects. In some cases, this can progress to the point where the person has trouble lifting their arms or legs.
• The individual may have low energy. They may struggle to get out of bed or go to work. A constant feeling of sleepiness may be observed, and regardless of how much sleep they get, they may still feel an urge to sleep more.
• A general state of irritability may be present. They can become uneasy even over small matters. There may be a tendency to have a stressful mood, and a predisposition to depression may be observed.
• The mood can change rapidly. A person may suddenly shift from feeling happy to becoming sad and crying.
• They may experience difficulty concentrating and distraction. Performing attention-demanding tasks can be challenging. Complaints of mental fog may occur.
• Issues with forgetfulness can arise. They may have difficulty recalling things they saw or did recently.
• Appetite problems may be present. Despite experiencing a lack of energy, they may not feel like eating. Nausea is also common. Additionally, some individuals may experience an increase in appetite compared to normal.
• Pain in the joints and muscles may occur. They may experience difficulty walking and running. Tremors, cramps, and slowed reflexes may be observed.

What Causes Fatigue?

Fatigue can arise from a deficiency of vitamins and minerals, heavy training, as well as chronic diseases and autoimmune disorders. The causes of fatigue can be listed as follows:

• A sedentary lifestyle can trigger fatigue. Situations where a person must remain stationary for extended periods, such as working while sitting for long hours or driving, can also be a cause.
• Various vitamins and minerals must be consumed in sufficient amounts for the body to function correctly and balanced. Deficiencies in vitamin D, vitamin B12, iron, and folic acid can lead to fatigue.
• Excessive weakness and eating disorders can contribute to the body's fatigue.
• Insufficient sleep, sleep irregularities, and conditions like sleep apnea and narcolepsy can lead to fatigue.
• Medications used to treat other illnesses can have side effects that cause fatigue. Medications like pain relievers, antidepressants, and antihistamines can lead to fatigue and tiredness.
• Psychological issues such as depression, intense stress, and mood swings can accompany physical fatigue.
• Hormonal imbalances can occur during periods such as menopause, pregnancy, and adolescence. Sharp changes in hormones can disrupt the body's balance and lead to fatigue.
• Fatigue may arise during illnesses like flu, colds, and certain viral diseases, as the immune system fights off the illness.
• Seasonal transitions and sharp temperature changes can affect individuals psychologically and physically, potentially causing fatigue during these times.
• Some diseases can lead to fatigue and tiredness as a secondary effect. Conditions such as anemia, lymphoma, heart diseases, kidney failure, and infections can cause fatigue.
• Diseases like heart attacks and strokes can affect the muscular and skeletal systems, leading to fatigue.

What Helps with Fatigue?

When the causes of fatigue are eliminated, the complaint of fatigue will also disappear. In some cases, fatigue can be a temporary and simple issue, while in others, it may indicate a more serious illness. Therefore, it is advisable to consult a doctor in cases of prolonged fatigue. Suggestions that may help alleviate fatigue include:

• A healthy and balanced diet is crucial for addressing fatigue. Sufficient intake from each food group is necessary to maintain balance and proper body function. Carbohydrates, proteins, and fats should be consumed in a balanced manner. Attention should be paid to the intake of healthy fats, fruits, and vegetables. Since obesity can also lead to fatigue, individuals with excess weight should consider a dietary plan with the help of a dietitian. If sufficient vitamins and minerals are not obtained despite dietary changes, it is advisable to consult a doctor.
• A sedentary lifestyle can lead to further restrictions on movement over time and increased fatigue in a shorter period. Individuals with issues affecting their skeletal and muscular systems can engage in physical activities under expert guidance. Those who do not exercise can also adopt a more active lifestyle by taking brisk walks several times a week.
• A more regular and quality sleep can be an effective solution to eliminate fatigue. A person needs to get an average of 7-9 hours of sleep at night to feel refreshed and wake up more energetically the next day. To enhance sleep quality, it is important to sleep in a dark and quiet room. Individuals experiencing sleep issues can seek treatment methods to help them fall asleep more easily.
• Stress management can be an important solution for alleviating fatigue. Problems such as depression, anxiety, and mood swings can lead to physical and mental issues. Individuals dealing with stress can reduce its effects by participating in social activities more frequently and pursuing various hobbies. In some cases, achieving a solution may not be that simple. In such situations, seeking psychological support can be helpful.
• Treating the underlying diseases that cause fatigue can help eliminate fatigue. Many conditions, such as heart and kidney failure, cancer types, celiac disease, anemia, Parkinson's disease, and rheumatoid arthritis, can lead to fatigue. It is crucial to detect and treat such diseases in their early stages. If fatigue persists for more than 2-3 weeks or frequently recurs, it is important to consult a healthcare facility.
• Viral infections, such as the flu, can lead to fatigue by lowering the body's resistance. During illness, adherence to treatment and careful use of medications as recommended by a doctor or pharmacist is essential.