How should we deal with chronic fatigue that lingers no matter how much rest we get?
Fatigue is a common symptom experienced by almost everyone in modern society. However, if the tiredness persists even after sufficient rest, it may be time to consider the possibility of chronic fatigue syndrome.
This is not just a simple sense of tiredness but a condition in which extreme fatigue continues for an extended period, to the point that it interferes with daily life.
Chronic fatigue syndrome is a state in which severe fatigue persists for more than six months despite the absence of any underlying illness. Unlike ordinary tiredness, this condition does not improve with rest and can make even routine activities difficult.
The World Health Organization (WHO) classifies chronic fatigue syndrome as a recognized illness. It views it as a condition caused by a complex interplay of factors, including immune system abnormalities, hormonal imbalances, neurological irregularities, and psychological factors.
Some studies suggest that when the immune system fails to function properly, symptoms of chronic fatigue are more likely to occur. This includes cases where fatigue persists for an extended period following an infectious illness.
Endocrine disorders such as adrenal insufficiency or hypothyroidism may also be related to chronic fatigue. Prolonged stress can decrease cortisol secretion from the adrenal glands, further exacerbating fatigue.
When sleep quality is poor, no amount of sleep can truly relieve fatigue. Conditions such as sleep apnea, insomnia, and REM sleep disorders are among the most common causes of chronic fatigue.
Chronic fatigue is also closely linked to mental health. Depression, anxiety disorders, and excessive work-related stress can worsen physical fatigue. A significant number of people with depression are known to also suffer from chronic fatigue.
Irregular eating habits, lack of exercise, and excessive caffeine intake can also contribute to chronic fatigue. Diets high in sugar or processed foods can cause sharp fluctuations in blood sugar levels, leading to increased fatigue.
To overcome chronic fatigue syndrome, improving lifestyle habits is essential.
Going to bed and waking up at the same time every day is an important step. Reducing screen time from smartphones and TVs, drinking warm tea, or doing light stretching before bed can promote better sleep.
Maintaining a diet rich in protein, fiber, and vitamins helps relieve fatigue. Foods high in magnesium and B vitamins—such as nuts, bananas, and leafy green vegetables—play an important role in energy production.
Exercise is one of the most effective ways to combat fatigue. Light activities such as walking, yoga, or stretching are recommended rather than overexerting the body.
Since a significant portion of chronic fatigue syndrome is related to mental stress, it’s important to manage stress through meditation or engaging in hobbies.
Excessive caffeine stimulates the nervous system and can impair sleep quality, while alcohol may interfere with restful sleep. One or two cups of coffee per day is generally okay, but overconsumption can worsen fatigue.
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