Causes And Prevention Of Fatigue & How To Avoid Menstrual Fatigue » Fatigue : Causes and Preventive Measures

Causes And Prevention Of Fatigue & How To Avoid Menstrual Fatigue » Fatigue : Causes and Preventive Measures

Causes And Prevention Of Fatigue & How To Avoid Menstrual Fatigue » Fatigue : Causes and Preventive MeasuresA growing concern among busy women; be it housewives or employees, fatigue and it’s after effects are fast becoming an epidemic. More and more women complain about feeling exhausted due to stressful jobs, obligations or social activities. In addition to being tired all day, many women find it hard to sleep at night or stay asleep for long.

Here are some of the more common causes of fatigue among women and ways to tackle these issues.

Insomnia: The most frequent complaint among women today is the inability to sleep properly. This can be caused by more than just a physical condition. Accordingly, women who complain of insomnia tend to have poor diets, too many responsibilities, severe work pressures, and hyper active social lives.

A suitable way to combat the issue is to substantially decrease if not entirely stop multitasking. Make sure to give some time for yourself.

There may be a ‘not so important party’ you can miss or a gathering that you do not want to attend. Take that time off to take a walk, relax or unwind on a couch and listen to soothing music.

Medical Conditions: Several women suffer from medical conditions that lead to fatigue and insomnia. These include thyroid, anaemia and other related allergies. The best option in these cases is to check with the family doctor for necessary medications.

Foods: A large number of foods we eat tend to be energy suckers and can drain us out immediately. These include caffeinated drinks like tea, coffee and soda. Though you might feel refreshed after drinking a cup of coffee in the morning, as and when your body starts feeling tired, it will crave for more coffee, thereby trapping you in a caffeine dependancy cycle.

Foods that have high sugar levels can also have the same effect on individuals. Alcohol works as a mild depressant and lets you sleep only for a few hours, after which you wake up with a hangover.

The best way to combat this issue is to have a check on the amount of coffee, cola, tea or other beverages you have everyday. Make sure to drink no more than 3 cups of any beverage a day and avoid drinks after 4 p.m. Substitue the sugary foods in your diet with whole grains and foods that are rich in proteins.

Adequate Sleep: Some women sleep for more than 8 hours a day but still feel drained out as they perform their daily chores. Effectively, each individual has a sleep cycle that coincides with his/her bodily functions.

What you can possibly do is to find which sleep cycle suits you best. Maintain a constant sleep cycle of 8 hours for a week and then on the last day, avoid setting the alarm clock to wake you up.

If you wake up after 10 hours, that is your sleep quota and you need to get atleast 10 hours of sleep a day to feel refreshed. On the other hand, if you wake up after 6 hours, that again is your sleep quota and you can feel fresh by sleeping for just 6 hours a day.

Too much sleep: Most of us tend to wake up from a deep slumber but just lie in bed for some time before getting up. This causes adverse effects on the human body and we end up feeling more exhausted.

Lying in bed too long makes the body sedentary which in turn can cause heart diseases, migraines, depressions and diabetes in the long run.

Unable to sleep after waking up: Some women wake up in the middle of the night and then find it hard to fall back asleep again. This may be due to some external disturbances like a flash of light or a noise from outside. Light sleepers find it hard to sleep in a distracting environment.

A good way to take care of this issue is to cover yourself completely with a blanket and think of something pleasant. Another way would be to engage yourself in a light activity like reading that makes you feel tired eventually, after which you can resume your sleep.

In order to avoid being distracted, opt for ear plugs and eye covers. You can also use dark colored drapes to leave out the light.

Periods: Almost every woman feels exhausted during her menstrual cycle. This is due to the reduced levels of progesterone in the body before and after the periods.

This in turn causes disturbed sleep in addition to causing a series of side effects like muscle cramps, back pains and irritability which drain the body completely. An antiinflammatory pill like ibuprofen can work wonders though you need to consult with your gynaecologist first.

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