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Excessive tiredness and muscle weakness can be signs of illness
She can come slowly, slowly settling in, a sense of fatigue, lack of energy, and lack of energy, even to perform small daily activities. But is this normal? With the daily rush many attribute this feeling of extreme tiredness to sleepless nights and stress, situations of discouragement that generate a profound impact on social activities and professional productivity, becoming today one of the main complaints of doctors' offices.
The severity of this feeling of tiredness and fatigue can and should be assessed by a scale of signs, for a bad night's sleep, hours facing the traffic of big capitals or even living in an eternal state of tension and stress can suck your energy. However, there are other factors that can and should be considered, such as clinical imbalances due to nutritional deficiencies, hormonal imbalances, infections and autoimmune diseases. Let's talk about the main factors that can cause excessive fatigue:
Hormonal imbalances
Hormonal decline can occur in both sexes, being a more common factor for women in the period near the climacteric, and between 50 and 60 years for man. Hormonal decline is physiological, not a disease, but when the fall is severe it can lead to unpleasant symptoms, such as fatigue and tiredness.
Defining the causes of fatigue and tiredness is of the utmost importance, and this should be done by careful medical evaluation
One of the hypotheses studied associates the sensation of permanent fatigue with a drop in activity of the neurotransmitters, such as serotonin, dopamine and noradrenaline, indicating that the hormonal decline may be directly related to the lack of energy and the feeling of fatigue. In this case, hormone replacement is indicated to rebalance the correct functioning of the central nervous system.
Poor production or lack of thyroid hormones, for example, may aggravate the sensation of lack of energy and cause symptoms of depression. It is therefore important that the doctor also analyzes the thyroid hormones to look for the causes of fatigue.
Some studies, not yet accepted by the entire medical profession, propose the replacement of these hormones in patients with sub-clinical hypothyroidism (when hormone levels are only a little below the limit or at the limit) and that present excessive fatigue, hair loss and other symptoms that take away the quality of life of the patient, thus improving the return to the usual activities of daily life with energized and invigorated mood.
Foods that help in the production of thyroid hormones (iodine and selenium) are indicated as adjuvants. Good sources of selenium are oilseeds (Pará nuts, cashew nuts and etc.) and good sources of iodine are sea salt (avoid excess), fish and seaweed.
Anemia
Many diseases today are caused by and this is the case of the development of iron deficiency anemia, a situation that is very much associated with the drop in energy and physical disposition. This happens because iron is an essential nutrient to the body, responsible for the production of red blood cells and transport of oxygen. Iron deficiency arises mainly due to nutritional deficiencies, intestinal infections, menstruation with very intense blood flow and during pregnancy - but anyone can develop anemia if they do not receive the correct dietary intake or have problems of absorption.
The treatment against anemia is to determine its cause and correct it, once verified by laboratory tests, and in these cases the recommendation is a nutrient-rich diet, which is found mainly in red meat, dark green vegetables, pulses and fortified foods, which will help meet the daily needs of iron.
Vitamin D Deficit
Current studies reveal that low vitamin D levels in the bloodstream are one of the likely causes of excessive tiredness and a sense of discouragement. The dosage of vitamin D in the blood is done in the laboratory and should stay above 30 mg / dl. Exposing more to the sun, but without exaggeration, and increasing the intake of foods rich in vitamin D, such as sardines, is one of the strategies to combat fatigue.
Restrictive diets
Eliminate in a radical way large amount of food or make fad diets that cut exaggeratedly certain food groups can generate nutritional deficits, due to the difficulty of being able to obtain through nutrients important nutrients for the body. Carbohydrate, for example, gives us glucose, which is an important fuel for the body and without it the feeling of exhaustion is more frequent, making the complaints of fatigue and lack of energy more common after the first two weeks of restriction. > The treatment consists of a balanced diet that favors good carbohydrates, good proteins and good fats, as well as combining good nutrients, such as foods rich in B vitamins, which increase the resistance to fatigue.
Stress and anxiety
Anxiety and stress are without a doubt the evils of modern life, and the most frequent complaint is to wake up tired. This is because stress releases high amounts of cortisol and adrenaline, hormones that in high doses impair the functioning of neurotransmitters, leaving individuals anxious, with difficulty concentrating and in sleep. The treatment in this case is to practice a pleasant physical activity that relieves tensions, and in extreme cases the recommendation is to use medicines.
Potentialize your menu
A balanced diet, combining good carbohydrates, good protein sources and good fats is essential for you to get out of this feeling of stagnation and increase your streak. Avoid foods high in saturated fat, industrialized foods, and overly refined carbohydrates.
- Foods rich in B-complex vitamins increase resistance to tiredness. Good sources are beer, soy, egg, beetroot, milk, oatmeal, red meat (lean cuts) and white, nuts and sunflower seeds.
- Individuals who frequently consume alcoholic beverages and make use of corticosteroid base should be careful as these actions favor the deficiency of B vitamins.
- Bet on a diet rich in magnesium to strengthen the menu. Magnesium is key in the formation of serotonin and its deficiency can lead to mood swings, anxiety and irritability, as well as worsening of sleep. Its main sources are oats, brown rice, tofu, corn, lentils, oilseeds and dark green leafy vegetables.
- Iron also helps the body to function more willingly. The best sources of the nutrient are legumes (lentils, chickpeas, soybeans and tofu), red meat, poultry and fish. An important tip that assists in the absorption of the mineral from vegetables is to consume it along with good sources of vitamin C. Do not skip the snacks enter the main meals, because this way the blood sugar rates remain balanced and your metabolism does not lose weight.
- Avoid heavier, fat-rich foods that slow down digestion.
- Defining the causes of fatigue and tiredness is of the utmost importance, and this should be done through careful medical evaluation, in which a specialist will perform a clinical check-up, nutritional and hormonal, thus eliminating pathologies that can give rise to all the symptoms.
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