Did you know that fatigue, if unchecked, can silently create havoc in your life? Sapping your enthusiasm for activities at home or at work, fatigue can make life appear like a series of dull, exhausting events. Increasing accidents on the road and at the work place, fatigue can also lead to depression.
Fatigue is the body’s natural response to depleting energy resources. However, when fatigue persists even after resting, eating and sleeping, it can be a matter of concern. Tiredness or sleepiness; headache; sore or aching muscles; slowed reflexes and responses; moodiness and irritability; short term memory problems; poor concentration and low motivation are all indications of fatigue.
Though fatigue can be a result of numerous factors such as emotional concerns or stress, one of its biggest perpetrators in today’s world seems to be erratic work timings. As Dr RS Raju, a consulting family physician in Rajajinagar, Bangalore, says, “Modern lifestyle is defined by hurry and worry. Expectations are high, forcing one to hurry – to get a promotion fast, to reach somewhere fast, to finish a conversation fast, to eat fast and drive fast. All this can lead to mental stress and fatigue.”
Our lives are governed by biological rhythms, the most recognizable being the Circadian rhythm of 24-hours that is driven by an internal clock. There are hundreds of biological variables in the human body which are circadian in nature including body temperature, hormone production, sleep-wake cycle and psychological things like memory and efficiency of work.
However, the circadian cycle is increasingly coming under pressure. Work hours are no longer restricted from 9am to 5pm. Globalization has brought with it global delivery schedules that may encompass all 24 hours. Thus your meeting with your boss in the UK, which started at 6 pm, might stretch till 9pm, because the clock in the UK shows just 4:30 pm. You may have to sit for a video-conference with your colleagues in the USA at 9 pm, India Time. Or, you might have to sort out a customer’s problems in Canada at 3 am. True, the world has become a global village, but it is a village where every house sleeps and wakes at different times.
In addition, frequent travel around the globe confuses the body clock leading to an inconsistent lifestyle. This in turn may lead to irregular eating times and patterns, and hence fatigue.
Dr Srinath Herur, a family physician and ex-President of Family Physician Association of Bangalore, says, “Each cell in the body has a long term memory and retaliates to any abrupt lifestyle changes.”
Though modern work puts heavy demands on the body, it is manageable. Try to maintain some regularity in your sleep and eating hours. Even if you are working in shifts, try to maintain the timings of your meals. Missing meals and compensating with fast food when hungry can lead to nutritional imbalances. Remember, fast food may be tasty, but it also may be empty of all nourishment. Diet, incidentally, plays a crucial role in managing fatigue.
A healthy diet should include whole grains such as bread and chapattis, vitamins and minerals from fruits and vegetables, protein either from lean meat, fish or pulses and lots of fibre. It is recommended that fat, sugar and salt intakes should be in moderation.
Office-goers may find it difficult to maintain a regular diet pattern because of changing schedules. When hunger pangs strike, the food that is readily available most likely either comes from vending machines or from 24-hour fast food joints. In such situations where you may be aware of late or irregular work hours, packing something from home would be a good option.
Eat small meals throughout the day instead of going for one big meal. Dr Herur adds, “It not advisable to take very heavy and spicy food, especially in the night as it may cause discomfort. Opt for a light meal with lots of fruits and vegetables.”
You can also consider including a health food drink in your daily routine. Fortified with all the essential vitamins and minerals as per nutritional requirements for your age, a health food drink can help your maintain/ build your stamina in the long run as well. You can choose something that is designed for the health-conscious adult with zero added sugar and zero cholesterol, and is fortified with essential micronutrients, is high in fibre and protein.
Dr Raju says, “A health food drink is a good option than foods/ beverages providing empty calories. Fruits, juice or any health food drink taken as a snack in between work can help the body.”
Therefore keep your job priorities in mind, but do not change your diet priorities either! Remember, whatever kind of work you are doing, you need to take care of your health. Listen to your body’s cry for help – fatigue – and address it.
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