We all know that women work in dual roles – in the economic workforce, as well as in the domestic setting. While this has been a known fact for centuries, it has taken a while for the world to acknowledge and reward women’s contributions on an equal scale with men. Women are also often perceived as the “weaker sex”, more likely to succumb to physical and mental pressures. While it is true that fatigue conditions are more prevalent among women, it is not because of our biological shortcomings, but because of the pressures that society places on us.
Many women have to work to contribute to the family income, while also juggling domestic responsibilities like motherhood, caring for other family members, and maintaining the household. These roles can be exacerbated by societal prejudices and behaviours that do not recognise a woman’s equal rights. As women, we have to take care of ourselves, so that we can continue to take care of others who need us, especially our children and families. Fatigue can creep up on you and become more pervasive than you realise. Learn to recognise the signs of chronic fatigue so that you can give your body and mind a break.
Always tired?
Prolonged and severe tiredness over months that does not go away with rest is not something to brush off. Doctors have recognised that such forms of weariness are not normal, and refer to it as chronic fatigue syndrome (CFS). Women who have chronic fatigue syndrome find that their ability to perform ordinary activities decrease by 50%.
CFS most commonly occurs in women aged between 30 and 50. However, the exact cause of CFS has been difficult to determine. Some scientists believe that it may be caused by a virus, such as Epstein-Barr virus or the human herpes virus-6. There is also a possibility that CFS may be caused by inflammation along the nervous system, related to the immune system. A woman’s age, prior illness, stress, environment or genetics may also play a role.
While CFS starts off like a common viral infection, the duration of the symptoms are a clear giveaway that sets it apart. Muscle aches, headaches and fatigue can come on within a few hours or days, and last for six months or more. The fatigue is often of a degree never experienced before (for instance, simple exertion produces serious tiredness), unrelieved by adequate sleep and bed rest, and severe enough to restrict activity.
The headaches are also different from normal headaches in quality, severity or pattern. There will also be joint pain from joint to joint (without swelling or redness), tenderness of the lymph nodes, forgetfulness, difficulty concentrating, confusion, irritability, mild fever, as well as muscle aches and weakness. Of course, these symptoms can also occur in many other conditions. Doctors can only diagnose CFS by excluding other conditions like drug dependence, autoimmune disorders, infections, muscle or nerve diseases, tumours, endocrine, heart, kidney or liver diseases, or depression. In CFS, the extreme, prolonged fatigue is usually accompanied by four or more of the other symptoms.
Getting through CFS
Treating CFS is a tricky thing, as the condition can vary so widely from individual to individual and it is difficult to predict a full recovery. Treatment is aimed at relieving symptoms and treating the associated psychological problems like depression and anxiety. However, you should be aware that some of the medication may cause adverse reactions or side effects that are worse than the original symptoms of CFS. You will have to discuss this with your doctor to find the balance.
Although it may be difficult, women with CFS should try to maintain active social lives and mild physical exercise. Withdrawing into social isolation can compound the depression and make recovery more challenging.
Fuel or fight fatigue
Not all women who feel tired have CFS – it can be simply be due to an overloaded schedule, lack of sleep and, believe it or not, the food you eat. We often don’t pay enough attention to what we eat. Certain foods can fuel your fatigue, while others can provide energy to keep fatigue at bay. Simple carbohydrates are good for the quick burst of energy, but the drop of energy is just as sudden, leaving you feeling drained. On the other hand, complex carbohydrates packed with fibre take a longer time to digest in the body, so the release of energy is spread out over a measured time.
That doesn’t mean you have to avoid simple carbs (fruit juice, cookies, rice, white bread) altogether, but be sure to combine them with more complex carbs (wholegrain breads or cereals, carrots, almonds, walnuts), protein (yoghurt, milk, cheese, peanut butter, eggs) and healthy fats (salmon, olive oil). For women who juggle hectic work and household responsibilities, their diet is usually the first thing to be compromised. Skipping meals and living on coffee are sure habits to make the fatigue worse.
Here are a few tips to help you maintain your energy levels:
- Eat breakfast: You need to kick-start your day with a combination of short- and long-term power foods, such as fruits, oatmeal, wholegrain cereals and milk.
- Snack healthily: You need snacks in between main meals to keep the energy dips away. But graze healthily – think an apple, banana, high-fibre bread, almonds or some cheese.
- Eat magnesium-rich foods: Some research has shown that magnesium assists in the production of enzymes that metabolise protein and carbohydrates for energy. Foods rich in magnesium include bananas, dried figs, oat bran, almonds, various beans and lentils.
- Hydrate: Dehydration slows down your metabolic rate because your body doesn’t have enough water to digest, absorb and transport vital nutrients. When you are too busy, drinking water can be the last thing on your mind, so be sure to always have water with you and eat some water-dense fruits every day, such as grapes, watermelon and apples.
Fatigue can be as much in the mind, as it is in the body. Stress is the biggest cause of mental fatigue. Don’t let it overwhelm you – take time for yourself to do things that you enjoy, and you will feel much better for it.
Star newspape. Sep 12, 2010
By Datuk Dr Nor Ashikin Mokhtar
