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Tiredness and fatigue
Ive been facing mental and physical tiredness since a long time now even though I do take care of my health and also sometimes my sleep is also disturbed. Whenever I wake up I feel like I need more hours to sleep and so much worn out too. As if im out of energy and numb. Also sometimes I keep getting memory loss also. What could it be?
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Hi
You are quite young and at this age you have mental tiredness in addition to physical tiredness.sometimes your stress could be the reason for overall fatigue, tiredness and lethargy.
Write down your main pin pointers to the stress which areas need to be combatted. Take into confidence your mother or best friend or confidante and try steps to combat your stress concerns if need be visit a psychologist they may help you by providing Proable solutions to your mental worries and stress
As far I can see this may be the reason of most of your problems but given your age and being an women there may be certain contributing factors to your tiredness which could be too much loss of blood during your monthly cycle, anemia, digestive disturbances, deficiency of certain important nutrients like protein, calcium, iron. But D etc. a thorough consultation and maybe a few blood tests need to be done to check how to solve your problem.
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Hello there,
You might be suffering from some nutrient deficiencies. You need to get your blood levels checked.
Please consult to know more about your problem and suggest only necessary tests.
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Here are few steps that you can start with
1. Hydration
2. Regular & balanced meals
3. Limit caffeine intake
4. Include foods rich in iron, vit B, magnesium, omega 3 fatty acid
5. Eat dinner 2-3 hrs before bed
6. Avoid high sugar foods at night
7. Add calming foods at night like warm milk, chamomile tea
8. Make consistent sleep schedule
9. Reduce screen time before bed
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If you’d like, I can help you more professional diet plan to improve your lifestyle disorder too.
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Disturbed sleep, nutritionally imbalanced diet, and lack of regular routine can also cause fatigue in daily life.
-Although one needs to rule out any underlying medical condition first. Make sure to have a proper consultation with a medical professional first regarding present symptoms and get required blood work and test (vitamins, serum iron, thyroid) done.
Here are some dietary tips you can follow:
-Make sure to include at least one protein source in the form of dals, pulses, legumes, low fat paneer, soyabean, tofu, egg whites, fish or chicken preparations for your daily meals.
-You can have dal chilla or egg white / paneer preparations for breakfast, dals or pulses for your lunch and paneer / fish or chicken preparation at night to help distribute your protein intake.
-Consume a source of probiotics such as low-fat curd or buttermilk or yogurt, which helps maintain good gut bacteria.
-Make sure you are well hydrated with at least 2 - 2.5l of water daily and maintain good sleep hygiene. Try to sleep for at least 8 to 9 hours daily; you can meditate or have a cup of chamomile tea, cinnamon milk, or a handful of soaked almonds to help you sleep better.
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Do consult me for a personalized diet plan as per your current health status and lifestyle preferences post required medical tests to help you achieve your health goals.
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Please ask me directly for personalized diet plan for you.
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Get your blood test done
Then we can able to help better
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Hey
I am sure it might be tough . Let’s get in touch regarding it i can help you with the correct solution for the problem.
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Healthy afternoon
-can be happen due to many different reasons, and most of them are treatable
Possible causes
Vitamin B12 deficiency
Vitamin D deficiency
Iron deficiency anaemia
Hypothyroidism
Stress , anxiety and poor sleep quality can cause disturbance sleep , low concentration and low energy
Low blood sugar or poor nutrition and
Chronic infections
Recommend tests
CBC
Vitamin B12
Vitamin D
Thyroid panel
Iron profile
Fasting blood sugar + HBA1C
Electrolytes ( calcium and magnesium)
Immediately things you can start
Eat 2 eggs or paneer / tofu daily
Includes spinach, beet root, jaggery, dates , chana, rajma
Daily sunlight 15-20 minutes
Reduce screen time before bed
Drink 3-3.5 liter water per day
Sleep : fixed time , no heavy meals at late night
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
It requires proper attention and discussion than only we will be able to figure out any thing. Symptoms are worst it may be some physical illness or dietary deficiencies.
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good evening,
You need a thorough blood test like CBC,THYROID PROFILE, ANAEMIA etc
Need a customized diet plan.
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Dr. Prachi Verma
General Physician
2 yrs exp
Bangalore
Need more details kindly contact
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect for dietary consultation.
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