Why Am I So Tired? The Ebook Guide to Combat Fatigue

This guide will help readers understand their exhaustion, rule out any underlying illnesses, correct any allergies or hormonal issues that may be contributing to extreme tiredness, and incorporate lifestyle factors and alternative therapies that will improve overall energy.

Clear, comprehensive, and practical, Dr. Holly Phillips, MD, is a board-certified general internist with a private practice in Manhattan. Holly Phillips has written the next book you should read. Her comprehensive review is easy-to-read and full of practical advice. Holly Phillips is my actual doctor, and she has written the most comprehensive book that addresses how to handle, overcome, and beat exhaustion to reclaim energy and take control of our lives. In this terrifically insightful book, Dr. Her sage advice and practical strategies will enable you to break the tired cycle, regain the vitality you deserve, and reclaim the life you want.

This is a must-read for anyone battling exhaustion and striving to have more energy. Here is some help from Dr. Holly Phillips who has the solution for you! Say good bye to feeling wiped out and start thriving with this straight shooting advice and easy-to-follow plan from a doctor I know and trust.

Why Am I So Tired eBook - Dr Peta Stapleton

The Exhaustion Breakthrough , is the comprehensive, indispensable guide every woman needs to reclaim her energy and health. Holly Phillips offers accessible medical explanations and sage guidance through the pinpointing the factors that drain us, and the empowerment to repair them. Travel, and author of Mercury in Retrograde. Also by Holly Phillips. See all books by Holly Phillips. Inspired by Your Browsing History. Tantra of the Yoga Sutras. Wendy Newton and Alan Finger.

The Wisdom of Yoga. Michael Greenberg and Michael Greenberg. The 4 x 4 Diet. The Mindful Glow Cookbook. How to Feed Yourself. Essential Oils for Childbirth. Also, there are other terms such as drowsiness and sleepiness that often used in literature interchangeably instead of fatigue. One of them is an aspect of fatigue, and then it is easier to define them compared with fatigue. The first step in the approach to the fatigue complains is to distinguish between sleepiness and fatigue.

Distinguishing between them can be difficult even for expert clinician, but multiple sleep latency testing can be helpful. It is noticeable that sleepiness and fatigue can exist in the same time as a consequence of sleep deprivation in workers.

1. A Functional Medicine Expert's Guide To Beating Adrenal Fatigue | Dr. Will Cole.
2. The Exhaustion Breakthrough by Holly Phillips | www.newyorkethnicfood.com: Books.
3. The Wealth of Nations: Books IV-V: Bks.4-5 (Penguin Classics).

Sleepiness reflects the neurobiological need to sleep that induces sleep drives of an individual to fall asleep. After working at night or a night without sleep, we have higher levels of sleepiness. While after forceful physical exercise during the day time we have fatigue, but we cannot sleep easily. Fatigue usually refers to impairment in task performance. Also, fatigue has a psychological aspect that means not having enough energy to do work and experience subject reluctance to continue a task.

Thus, a fatigue person receives a signal from his body that the ongoing activity either physical activity or mental activity should be ended. It is necessary to mention that there are difference between sleepiness and fatigue in terms of definition and causes, but the effects of both of them could be same. Essentially, their effects include a decrease in capacity for doing mental and physical performances. There are many different definition of fatigue, but generally fatigue is: At the other definition, according to the Health Safety Executive: The paper then continues by discussing about different strategies for fatigue measurement.

Finally, we discuss different countermeasures for fatigue management in the workplace. The complaint of fatigue is high in general population in range of According to the study results, fatigue is a common reason for employees to consult with a general physician at industrial settings. Another studies show that physicians and nurses with accumulation of sleep loss and fatigue during successive work shifts have a rise in accident rates and errors. Fatigue affects everyone regardless of skill, knowledge, and training.

The Exhaustion Breakthrough

It has influences directly on many people's physical and mental abilities needed to carry out even simple task. The most important effects of fatigue including decreased task motivation, longer reaction time, reduction of alertness, impaired concentration, poorer psychometric coordination, problems in memory and information processing, and poor judgment. Also, a fatigue people have a poor communication with surrounding environment and more quickly becomes angry towards other people. Therefore, a fatigue worker is potentially dangerous to themselves and others, and the highest rate of catastrophic incidents is usually found among fatigue shift workers.

For example, some of the most serious accidents in recent 3decades have been attributed to the shift worker's fatigue. The world's worst nuclear power accident occurred at Chernobyl on April 25, at 1: The accidents at Three Mile Island, the oil spill from the Exxon Valdez, all occurred between midnight and 6 am. There are many factors at both; in the workplace and out of workplace which can influence fatigue levels.

The most important cause of fatigue is the lack of restorative sleep. In addition, fatigue can be induced from a combination of interrelated factors. Work load refers to the amount of work that is assigned to an employee to do. It induces fatigue in the workplace and can be assessed in three category including physical load, environmental load, and mental load. The following diagram shows a comprehensive view of the work-related causes of fatigue [ Figure 1 ]. Fatigue is a problem that cannot be easily measured in the workplace. The majority of workers are reluctant to express their feeling of fatigue.

It is especially true in an incident investigation. Also, there is no single instrument as a gold standard for fatigue measurement, because of the widespread effects of fatigue on human skills, definitional difficulties of fatigue, and multiple causes of fatigue. However, as a first step to manage fatigue in workplace, we have to identify and measure fatigue and their causes in industrial settings. There are great deals of instruments available on this subject including books, articles, guidelines, standard questionnaires, and more.

Some of these instruments are inconclusive and sometimes contradict each other. It is necessary to recognize most accurate and industry-appropriate material for each work place. In addition, acquisition of sufficient knowledge about advantages and disadvantages of each instrument in work place is important. In this case, employees and employers can identify and manage fatigue in the workplace, identify useful methods for avoiding fatigue or reducing its probability, consider a number of coping strategies for fighting fatigue, and perform accident investigations after happening fatigue-induced problems.

The type of instrument for fatigue measurement is depending on the decision that must be made by the organization. Measurement can determine one dimension of fatigue, usually severity of fatigue, or multiple dimensions. Additional measurements can be used to gather more information about fatigue type or impact or about phenomena conceptually related to fatigue.

The most important dimension that typically used in simple one-dimensional scales is severity of fatigue. Variety of one-dimensional scales used for research or clinical purposes. The most common scales are five-point verbal rating scales from none to very severe fatigue and visual analog scale from no fatigue to worst possible fatigue in 10 cm VAS. Another type of subjective quantification of fatigue is multidimensional assessment of fatigue MAF.

This instrument rates the degree to which a person has experienced fatigue 1 week ago and its severity. The more comprehensive scale for quantification of fatigue is Piper Fatigue Scale. It has additional items to measure interference of fatigue with activities of daily living and timing of fatigue. The second way to survey fatigue is investigation of correlates of fatigue such as sleep and depression.

They are typically used to detect whether a worker is suffering from effects of fatigue. The most common application of them is as part of an assessment of fatigue for academic researches. Therefore, it shows how a person is prone falling asleep during the daytime working hours. The ESS is composed of eight items assessing how likely a person will doze off in different situation including cinema, talking to someone, immediately after lunch, and Perceived severity of sleepiness in each item is rated on a 0—4 scale and a total score which ranges from 0 to 24 obtains from summing the items ratings.

Generally, a total of 10 points or higher is considered as excessive sleepiness. It detects an individual as either a morning person Lark type , or an evening person Owl type , or as having no preference indifferent type. Its scales can be used to assign suitable person to different shift design. There are more objective devices that are used in fatigue measurement investigations. Laboratory testing of performance measures very specific aspects of performance such as reaction time, vigilance, and short-term memory.

They act as indicators of worker's capacity to carry out their duties. Sleep problems is a key factor for fatigue induction, and thus results from sleep monitoring is another way to fatigue measurement. Sleep questionnaires, sleep diaries, actigraphy, and polysomnography can be used at both of the laboratory studies and workplace settings to investigate sleep quantity and quality.

These studies are more suitable in situations that there is a suspicious worker suffering from a kind of sleep disorder. Another correlates of fatigue such as distress and depression may be used to assess when measuring fatigue.

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The Symptom Distress Scale SDS items questionnaire is about distress symptoms such as pain, nausea, tiredness, etc. The results of SDS reflect degrees of distress ranging from the lack of symptom until being at its worst condition. Depression is the other important correlate requiring some consideration in any study of fatigue. Fatigue is a well-known symptom of depression, it is important to have a standard measure of depression in order to assess fatigue.

The complete version and Short Form of the Profile of Mood States consisting of six subscales including depression, tension, anger, confusion, fatigue, and vigor. The last contributing factor for assessing and measuring fatigue is the biological parameters. There are no clear biological markers for identifying fatigue.

Also, it is difficult to monitor them during the work hours. But, measuring daily rhythms of core body temperature and levels of melatonin hormone has been used for monitoring the circadian body clock cycle, especially in laboratory investigations. All of the instruments mentioned above are usable at both of the workplace setting and general population. There are other techniques that can be used to assess and quantify fatigue physiologically. The physiologic measurements include energy expenditure, cardiovascular response, reaction and response time, skin temperature, and blink rates.

For example, researches showed that blinking was related closely to mental tension. There is an indirect relation between blinking rate and task difficulty. As a task becomes more difficult, the rates of blinking become slower. Also, increasing systolic and diastolic blood pressure during hard static work can induce decrease in the heart rate through the carotid baroreceptor mechanism.

As mentioned above, fatigue can have multiple causes in the workplaces. Therefore, there is no comprehensive single countermeasure to eliminate fatigue from industrial settings. It is necessary to consider ranges of strategies to address the different types and causes of fatigue.

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For practical purposes, multiple divisions have been considered for fatigue countermeasures of activities. In the first one, fatigue countermeasures have been divided into two categories: Since circadian disruption is the most important cause of fatigue, preventive strategies are designed to decrease the impact of circadian disruption and sleep loss on performance and alertness during the job.

There are varieties of different methods in this strategy. The majority of them temporarily relieve fatigue symptoms. Then help the workers get their job as safely and efficiently as possible. Some of these strategies including minimize sleep loss, naps during night shifts, education of good sleeping habits to workers, stimulators, and acceleration in circadian adaptation to different shift types. Promoting quantity and quality sleep is an essential factor for ensuring optimal performance during work time. Generally speaking, majority of people need about 8 h of sleep per day to preserve full alertness.

A few people can function well on sleep less than 8 h. Obtaining only 6 h for an individual who requires 8 h of sleep result to sleep-deprivation by 2h. It is recommended to have adequate resting time before a shift. The data showed that risk of fatigue increased exponentially at the h shifts and early start shifts. It is necessary to avoid overtime on h shifts and provide at least a h break between shifts.

Napping as a fatigue countermeasure has been found to be effective for shift workers. Many researches showed that short naps improve both of the mood and performance. Also, it was found that a 30 min nap in subjects with normal sleep and who had a night of restricted sleep decrease sleepiness and increase subjective alertness. The positive effects of naps depending on many issues including timing of the nap, nap length, and severity of sleep inertia following a nap. Field studies have shown that even a brief sleep episode can improve performance for several hours following the nap.

The longer and later napping is better to sustain early morning performance and improve workplace safety. However, if there is a limitation for napping time, it is suggested that approximately 90— min of a single sleep cycle falling asleep to rapid eye movement REM sleep is the most effective. Also, naps with 30 min in length or less provide measurable improvement in alertness and performance and decrease fatigue immediately upon waking.

There are specific strategies that can help improve each sleep opportunity, and some of them include: The circadian rhythms in shift workers do not usually phase shift to adapt totally to sleeping during the day and working at night. This situation results in poor performance, fatigue, and reduced alertness during working time.

Appropriate timed exposure to bright light and administration of exogenous melatonin help to produce circadian adaptation to night work. Bright light exposure in the evening delay the circadian phase to a later position, whereas exposure to bright light in the morning advances the circadian phase to an earlier position. Also, bright light have an immediate alerting effects on mood and performance.