Chronic fatigue can effect many people, and we’ve talked about the symptoms and causes already.
The treatment approach for chronic fatigue includes treating the underlying cause first before fatigue can be resolved.
This could be:
- anemia or low iron without anemia
- sleep apnea
- poorly controlled blood sugar
- underactive thyroid
- an infection
b- Cognitive Behavioral Therapy: also referred to as CBT, is psychological treatment, can be an effective treatment for chronic fatigue syndrome (CFS). It is performed by psychiatrist or psychologist. Please consult your doctor for referral for this kind of therapy.
c- Graded exercise program:
Graded exercise program has found to help chronic fatigue. This is how it works:
Start very slowly. If you have not been very active lately, it is a bad idea to jump into a vigorous exercise program. Start with just a few minutes, or even 1 minute, of very gentle exercise, such as stretching. When you are comfortable with stretching exercises, add very short periods of a mild aerobic activity such as walking or swimming.
Increase very gradually. After you know that your body can tolerate this level of exercise over the course of several sessions, increase the length of your exercise session by only 1 minute. Rest often and build up your exercise intensity a little bit at a time. Try to work up to at least 2½ hours of moderate exercise a week.2 One way to do this is to be active for at least 10 minutes 3 times a day, 5 days a week.
Don’t push yourself too hard. You can easily become overtired, which will defeat the purpose of getting your body moving. Sometimes you will not feel the effect of too much exercise until the next day.
Take a few days off when you need to. There may be periods of time when stress or other physical activities make exercise too difficult. When this happens, take a little time off. Then try to get back into your exercise routine as soon as possible.
Keep track of your exercise on a calendar or track your progress on a chart.
e symptoms of fatigue and sleep quality
e- Three tips to treat Fatigue at Home:
Here are some tips for overcoming fatigue.
To practice good sleep hygiene:
- Aim to go to bed and wake up at the same time each day.
- Set the bedroom temperature at a comfortable level, neither too cold nor too hot.
- Make sure the room is dark and quiet.
- Avoid screen time an hour before sleeping, as the light and sounds from a TV or computer can stimulate brain activity, affecting sleep quality.
- Avoid eating within 90 minutes or 2 hours before going to bed.
- As bedtime approaches, physically and mentally slow down.
- Having a warm bath and listening to some soothing music can help you clear your mind of stressful and worrying thoughts before going to sleep.
- Keeping a sleep diary may help.
- Eating and drinking habits:
- Eat three regular meals each day, at the same time each day.
- Avoid junk food and follow a well-balanced diet.
- Try to regulate your weight, either losing weight or eating more, as appropriate.
- Consume plenty of fresh fruit and vegetables.
- Avoid crash-dieting, as this can affect sleep.
- Drink alcoholic and caffeinated beverages in moderation, or not at all.
A moderate and well-balanced diet can lead to better health and better sleep.
- Physical activity
Regular exercise leads to better sleep better and less fatigue for most people. It may be best to exercise earlier in the day and reduce activity close to bedtime, as this may affect sleep.
If fatigue and sleepiness are affecting your daily life, and none of these tips work, you should see a doctor.