If you belong to the “fatigue army” and often feel tired and weak, dizzy, sore back, irritability, anxiety, tension and insomnia, you should be careful. Professor Zhou Yingchun, chief physician of the Department of traditional Chinese medicine of the Southern Hospital of Southern Medical University, told the life times that such people may be in a state of chronic fatigue. If it is not adjusted in time, it may lead to the abyss of disease.
eighty percent of adults often feel tired.
Continuous business trips, working overtime on weekends, doing endless things every day… Similar complaints can not be heard in life. However, most people do not pay attention to the fatigue that can not be eliminated for a long time. With the endless cases of “death from overwork”, chronic fatigue is spreading among the high-pressure and fast-paced modern people.
An epidemiological survey on the sub-health status of 11980 people in 10 provinces and regions in China showed that 81.36% of the non sick people belonged to chronic fatigue. Among them, 68.07% often felt fatigue but recovered after rest; 29.78% of them felt fatigue, and it was difficult to recover after rest; 2.15% of them were severely fatigued and could not recover after rest.
Zhou Yingchun explained: “the human body has a compensation mechanism. If you are tired occasionally, you can get over it by sleeping a little more. But if you are tired for a long time, your body’s resistance will decline and you will not be able to recover after rest. This is like a credit card. We can overdraw some money, but you must repay it within the specified period. If you overdraw continuously but don’t repay it in time, you will be bankrupt.”
If the occasional fatigue continues to accumulate, it may evolve into chronic fatigue and damage health. Zhou Yingchun said that chronic fatigue syndrome is a syndrome characterized by continuous or repeated severe fatigue (more than 6 months) for unknown reasons, accompanied by memory loss, headache, joint pain, sleep disorder and depression. It is not only physical feeling “tired”, but also some psychological symptoms, such as inability to do things, poor memory, difficulty in concentrating, and irritability.
Why do I always feel tired? Recently, the American Magazine Health gave such an answer: lack of sleep, lack of exercise, lack of drinking water, lack of iron, not eating breakfast, love junk food, pursuit of perfection, easy to make a fuss, etc. may make you feel tired. Zhou Yingchun pointed out that in general, chronic physical overdraft, high mental pressure and irregular life are the three major causes of chronic fatigue.
it only takes 5 steps from tiredness to illness.
A study by Washington University in St. Louis found that many cancer patients were under great pressure for two or three years before their onset. Professor Luo Ren, vice chairman of the sub health branch of the Chinese Association of traditional Chinese medicine and director of the Department of traditional Chinese medicine of the Southern Hospital of Southern Medical University, said that physical and mental fatigue is one of the manifestations of sub-health. “Sub health is a state where people’s body and mind are between disease and health. About 70% of the people in China are sub-health, and they are moving towards’ disease ‘.” From fatigue to disease, it generally goes through the following five stages.
Stage 1: dizziness and shortness of breath. Occasionally staying up late to work overtime, working too much during the day, and working with the computer for a long time will lead to slow blood flow, dizziness, short suffocation, and lethargy. At this time, the resistance will drop for a short time, and symptoms such as oral ulcer, cold and sore throat may appear, but it can be recovered by taking a rest in time.
Stage 2: heavy body. If you work overtime for several days, go on business, or don’t have a rest for two or three weekends, your body feels heavy, your action is slow, your gait is heavy, and your standing is unstable. At this time, the concentration of oxygen and blood sugar in the blood continues to drop, resulting in hypoxia and “starvation” of the whole body’s tissues and organs. Muscle spasm, cold hands and feet, eye congestion, gastrointestinal dysfunction, hair loss, low mood and other phenomena may occur.
The third stage: exhaustion. For example, the project in hand has entered the sprint period, and it has to rush overnight, which puts great physical and mental pressure. In this case, people who can’t eat or sleep will lose weight in a short time, and some people will become fat by drinking and eating too much to relieve pressure; The skin color becomes dark, and even people have acne in middle age; Stiff waist and back, severe neck and shoulder pain; Serious sleep problems, tossing and turning all night; My mood is irritable, irritable, and even hysterical.
Stage 4: constant minor defects. The state of overwork lasted for half a year to a year, and the debt to the body began to slowly fall behind. At this time, neck, shoulder, waist and back pain become more serious, oral ulcer, periodontal disease, gastritis, constipation and so on are difficult to heal for a long time, and even affect normal life and work. Mentally, there may be mild anxiety and depression, and sleep problems are even more worrying.
Stage 5: serious illness. If you are in a state of overwork and mental tension for a long time, your immune function will gradually weaken and your body’s self-healing ability will decline. At this time, diseases may come to you, ranging from multiple arthralgia, migraine, myocarditis, glomerulonephritis, etc., to diabetes, cardiovascular and cerebrovascular diseases and tumors.
comprehensive treatment alleviates fatigue
To eliminate chronic fatigue, comprehensive conditioning can be carried out from sports, sleep, diet, psychology and other aspects.
exercise therapy. A study by the University of Georgia in the United States found that sitting still for a long time can make people feel very tired, and if you persist in exercising three days a week and 20 minutes a day, you can get rid of fatigue. If you feel tired in a short time, you can do 10 minutes of low-intensity exercise, such as singing, deep breathing, walking back and forth, stretching and chest expansion, which can promote the synthesis of a fast energy supply substance in the body and inject energy into the human body.
Sleep therapy. Zhou Yingchun said that the key to anti fatigue lies in regular work and rest, try not to stay up late, ensure adequate sleep, get up on time every day, and better adhere to it on weekends. If you stay up late, you can go to bed early the next day, but you’d better get up at the same time the next day. In addition, it is recommended to form the habit of taking lunch breaks, but the time should not exceed half an hour.
Diet therapy. 1. Iron supplement: American nutritionist Amy Goodson pointed out that iron deficiency will reduce the ability of blood to transport oxygen and nutrients, which will make people feel dull, irritable and inattentive. You may as well eat more iron rich foods such as beef, tofu, eggs, dark green leafy vegetables and nuts. 2. Breakfast is whole wheat and low fat: eat good breakfast and don’t get tired all day. Breakfast should include whole grain, lean protein, unsaturated fat, dietary fiber and other nutrients. 3. Drink 8 cups of water every day: even slight dehydration will lead to blood viscosity, reduce the delivery capacity of oxygen and nutrients in the blood, and lead to fatigue. 4. Stay away from “junk food”. Eating too much saturated fat, white rice flour, alcohol or caffeine may make you feel very tired.
psychotherapy. 1. Don’t pursue perfection too much. Dr. Irene Levine, Professor of psychiatry at New York University School of medicine, pointed out that people who strive for perfection often live very tired. Let yourself realize that not everything must be perfect. Unrealistic goals can also make people tired physically and mentally. It is best to set goals in line with the actual situation. 2. Let go of anxiety. Some people always like to think things bad, and this anxiety will make people tired physically and mentally. Levin said that when negative thoughts appear, you can take a deep breath first, and then consider how likely they are. You will often find that most things are frightening yourself. 3. Keep the desk clean. A study by Princeton University found that messy desks consume energy and limit the brain’s ability to process information. Lombardo, an American professional psychologist, suggests that tidying up your desk every morning will give you a vigorous start.
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