‘Feeling more than tired’ is often misunderstood as a general problem that goes away on its own. However, if it persists for long, do not take it casually. This is because it may denote a grave underlying condition. Worry not – this blog hereby discusses the signs of being run down and guides you on taking practical steps to manage the same. Read on to find more!
How does extreme fatigue or exhaustion appear?
It is an inexplicable feeling of weariness that does not go away even after snoring for a whole day! Here are some common symptoms to expect:
- Brain fog and mental confusion
- Unable to concentrate and recall things
- Frequent mood aberrations, like anxiety, depression, etc.
- Abnormal sleeping patterns
- Lack of appetite
- Muscle soreness and body aches
- Shortness of breath
- Feeling of dizziness
- Arrhythmia (irregular heart palpitations)
- Heightened sensations to temperature changes
- Minimal to no energy (for general tasks)
- Tendency to binge on junk foods like coke, coffee and energy drinks
What causes such a feeling?
It is common to grind under excessive stress in this modern world where ‘nearing deadlines’ speaks all. Well, the problem is far more deep-rooted than what we think. Not only corporate stress, but certain other aspects can also trigger run down symptoms. For instance, family problems, career dissatisfaction etc. According to the description of eminent doctors, “It is not like usual tiredness, and the feeling involves navigating through thick mud, gasping for a slight ray of hope!”
Additionally, women are more prone to developing such an issue. It is often caused by juggling multiple responsibilities and falling behind in life goals. Following is a list of some other lesser-known causes of a run down feeling.
- Viral infections (for example: glandular fever)
- Bacterial diseases, like pneumonia
- A disrupted immune system
- Hormonal imbalances (like insufficient thyroxine production)
- Anaemia (low iron levels in the blood)
- High blood sugar levels or diabetes
- Autoimmune disorders
- An existing mental health issue
- Post-viral fatigue
- Sde effects of certain medications
- Pregnancy-related complications
Can you get sick from exhaustion?
Suppose you have been facing such exhausting conditions for more than four months and still got no treatment. In that case, chances are high that you will develop chronic fatigue shortly. It can affect anyone, irrespective of age. However, young and middle-aged women are more prone towards this.
Chronic fatigue syndrome generally characterises a dysregulated energy delivery mechanism in the body. People with this condition always feel drained, which is a prime indication of a weakened immune system. They slowly develop an addiction to sugary and caffeinated items that give energy spikes. Actually, this does more harm than good. If it is not intervened on time, it can become permanent, thus damaging the rest of your life!
When should I consult a healthcare specialist?
If you have been experiencing persistent signs of being run down for about four months, do not delay any longer. Consult a certified healthcare specialist as early as possible, as he can prescribe diagnostic tests to determine the underlying condition. Standard tests include blood pressure checks, heartbeat checks, thyroid function analyses, liver profile tests, and intra-abdominal imaging procedures. These give detailed insight into your health and are beneficial for ruling out causes of metabolic disruption.
Dealing with run down symptoms: Steps Explained!
Some may get away with a week of rest, however, this may not be enough for others. Here’s a list of comprehensive steps that you can follow to keep out these symptoms.
- Eating smaller portions in regular intervals
This is specifically beneficial for minimising sugar cravings and preventing sugar crashes that adds to your internal body stress. Try eating foods after every three to four hours. Also, consider adding seasonal fruits and green leafy vegetables in your diet that are rich in essential micronutrients like iron, thiamine, niacin etc.
- Getting sound sleep at night
Quality sleep for at least seven to eight hours is essential for maintaining good health. If you are unable to sleep alone, try incorporating a healthy bedtime routine and calming rituals that soothe your nerves. The best way is to maintain a daily journal where you can jot down the to-dos for the next day. This prevents overthinking and anxiety. Also, avoid stimulant beverages like coffee and alcohol near bedtime, and refrain from electronic goods.
- Controlling cortisol levels
Since it is the main stress hormone in your body, it is crucial to maintain healthy cortisol levels. People who suffer from chronic fatigue syndrome often have high cortisol. Avoid smoking and alcohol as much as possible and include a nutrient-rich diet to balance its levels. For detailed insight, you can get a cortisol test at any of your nearby healthcare clinics.
What are the best foods to fight off fatigue?
Here’s a list of the top foods you should eat from today onwards. These include:
- Animal proteins
Eggs are one of the healthiest foods that contain all the essential proteins. Just ensure they are organic. Other sources are milk, chicken, fatty fish, liver, etc. According to eminent health experts, complementing proteins with healthy fats gives the best results—from building muscle blocks to producing sufficient energy for metabolic processes.
- Green leafy vegetables
Spinach is the best source of iron among all green vegetables. It is rightly said that low iron leads to feeling of tiredness and shortness of breath. Apart from spinach, you can have fortified cereals, carrots, beets, tomatoes etc.
- Nuts
These are good sources of magnesium and other essential micronutrients. Magnesium is critical in managing energy levels; hence, you must include it in your regular diet. Moreover, they contain antioxidants, fibre, and vitamins that help protect heart and immune health. Some common examples of nuts are sunflower and pumpkin seeds, almonds, walnuts, cashews, etc.
Conclusion
Several health clinics in London offer comprehensive diagnostic tests at an affordable price. Thus, if you have been suffering from signs of being run down for a prolonged period of time, do not sit back. Compare the available services and book one as soon as possible!
