Getting tired after performing some hard physical work or a long workout at the gym is normal. But do you know that thinking hard also wears you out? This is the reason why you feel exhausted even when you’re not doing any physical labor but were just sitting thinking hard for hours.  Like hard physical labor, hard mental labor makes you tired.

Surprisingly, the reason for tiredness from intense thinking isn’t all in your head, according to a new study reported in Current Biology.

The authors explained that when you’re engaged in intense cognitive work for long hours, toxic byproducts tend to build up in the prefrontal cortex, the part of the brain that plays key role in cognitive control functions. This alters your control over decisions and makes you stop working to preserve the integrity of brain functioning when cognitive fatigue sets in.

The findings contradict popular theories that suggest “fatigue is illusion cooked up by the brain to make us stop whatever we are doing and turn to a more gratifying activity” – the researchers noted.

What can you do when you experience mental fatigue?

Why understand why thinking hard leads to tiredness, Mathias Pessiglione of Pitié-Salpêtrière University in Paris, France, and colleagues monitor the brain chemistry of people whose work require thinking hard as well as those who had relatively easier cognitive tasks, using magnetic resonance spectroscopy (MRS).

Only those doing hard work showed signs of fatigue, including reduced pupil dilation. The researchers also found higher levels of glutamate in synapses of their brain’s prefrontal cortex. Moreover, their choices shifted toward options proposing rewards at short delay with little effort. This, according to the experts, proves that glutamate accumulation makes cognitive control more difficult after a mentally tough workday.

How to get rid of mental fatigue? Simply take rest and sleep, Pessiglione said, adding that sleep helps eliminate glutamate from synapses.

Don’t make important decisions when you’re tired, Pessiglione advises people.

As a layman, the concept of circadian clock and rhythm and its link with health might be a little difficult for us to understand. We have an internal body clock depending on which we feel hungry or sleepy or refreshed. This clock is called circadian rhythm and it circulates every 24 hours. This clock determines our sleep cycle and wake cycle and along with it also determines the kind of metabolism we have and the kind of health we have. A clock which is dysfunctional could lead to health problems like cancer, metabolic syndrome, altered health span and faster ageing. This clock helps maintain our normal physiology and organismal homeostasis.

However, this clock might get disrupted from time to time. When that happens, it also disrupts a person’s sleep and wake cycle, eating pattern, metabolism and energy level in the body. many many factors in one’s life can be the cause of this disruption and this pretty much happens to every single one of us at some point or the other.

What Happens When Our Circadian Rhythm Gets Disrupted?

A disrupted circadian rhythm can lead to symptoms such as fatigue, mood swings and difficulty concentrating. Here are the symptoms one might experience:

• Too much sleepiness or fatigue during daytime or during work
• Extreme tiredness and exhaustion
• Struggles with initiating or maintaining sleep
• Stomach problems in people who have a jet lag disorder
• Lethargy
• Problem in decision-making in potentially risky situations, such as when driving
• Aches and pains, including headaches
• Decreased alertness and difficulty concentrating
• Difficulty managing mood and emotions

Lifestyle Changes Required To Fix This

Our circadian rhythm is a very crucial part of our daily life and one’s it gets disrupted, we need to work very hard on our routine and lifestyle to fix it. Our day to day lives, which includes our work life, our personal life, either of these two things could be the cause of this disruption. But, the first step is to identify the problem and then the next step is to fix it because our health relies on it. Here are some tips provided by experts to fix our circadian rhythm.

• While going to bed, create a calming and soothing atmosphere.
• Write down a sleep schedule for yourself and follow it strictly.
• Keep your bedroom dark, you can also play a relaxing music as it helps eliminate stress and anxiety.
• Avoid electronic devices before sleeping. The blue light can disrupt your sleep and suppress melatonin production.
• Another way is to incorporate regular exercise into one’s routine. However, it’s important to avoid exercise right before bedtime, as it can be stimulating and make it harder to fall asleep.
• Herbal tea such as chamomile or lavender tea can also help you stay calm. Incorporate this in your night time routine.
• Waking up not later than 9 is a step required to fix the body clock.
• Try to finish all the hectic and stressful work before sunset.
• Eat your dinner 3 hours before bedtime.

Mental Health: In a historic decision, the U.S. FDA has granted approval for the first oral medication designed to treat postpartum depression. This groundbreaking advancement offers hope to new mothers struggling with this often debilitating condition, providing them with a potential solution that could revolutionize postpartum care. The approval marks a significant stride forward in addressing maternal mental health and fostering a brighter future for families.

Compassion fatigue is characterized by emotional and physical exhaustion leading to a lessened capacity to empathize or feel compassion for others. It is a very common condition among healthcare professionals and caregivers as they are in the presence of patients and victims going through suffering and trauma on a regular basis. Being in contact with suffering patients, day in and day out, can really wear down a person. Even though people opt for this career to help others, there comes a point when being compassionate and being able to empathize with their patients becomes more and more difficult, causing compassion fatigue. The constant empathy that a healthcare worker must demonstrate for patients might wear them out over time, making them feel angry, uncomfortable, or unable to relate to patients as well as they formerly did. The compassion they once felt begins to wane.

Understanding And Managing Compassion Fatigue Among Healthcare Professionals

Psychotherapist, Life Coach and M.D., Dr Chandni Tugnait spoke to TheHealthSite.com and said, “Individuals working in healthcare see people on their worst days – sick, scared, and in pain. As professionals, they make it a point to show compassion towards their patients. But constantly empathizing and caring for people suffering from trauma takes an emotional toll. Over time, many of them experience ‘compassion fatigue.’ The nonstop exposure to others’ pain wears a person down, and they feel exhausted, irritable, and numb. Their ability to connect with patients doesn’t come as naturally anymore.”

Compassion fatigue is the mind’s way of saying that one needs a break from the work demands. It’s not a sign of weakness or that they don’t care. They’re simply human with limited emotional reserves. The key is recognizing when they’re approaching that limit. Make time for self-care, rest, relaxation, and counselling if needed. Don’t let the job take over. Compassion fatigue warns you that your own cup is empty. You must refill it before you can effectively pour it into your patients again. With awareness, resilience training, and organizational support, you can manage compassion fatigue and continue delivering the thoughtful, human-centered care each patient deserves.

As a healthcare worker, it is essential to understand that you are experiencing compassion fatigue and learn how to manage and deal with it so that it may not hinder your work.

Strategies Recommended By Dr Chandni Tugnait To Manage Compassion Fatigue

Prioritize Self-Care: Nurturing yourself is not selfish – it’s essential. Just as we buckle our own oxygen masks first before assisting others, prioritizing self-care enables us to better care for those we love. Honoring your needs with restful sleep, balanced nutrition, regular exercise, and stress management isn’t a luxury. It fuels resilience when life gets difficult.

Establish Boundaries: Learn not to take on additional duties and learn to say no when necessary. As much as you can, adhere to your scheduled working hours.

Mind Detox: Give your mind a break by taking quick pauses throughout the day, even if they are only 5 to 10 minutes long. Go outside, practice meditation, or practice deep breathing.

Establish A Support System: Make time for loved ones who can provide perspective and emotional support away from work. Use your support network. So, reach out – allow yourself to be truly seen. Build a web of compassion that cushions you when you stumble and strengthens you when you rise. Thrive together.

Build Connections: It is important to connect with your coworkers, who will understand what you are going through and support you. Being connected to people working in the same field can be mutually beneficial as there will be a shared understanding.

Seek Professional Help: Talking to a mental health expert can facilitate working through traumatic experiences and learning coping mechanisms.

Compassion fatigue is a part of the job that can have adverse effects on any individual who works in healthcare. Still, it can be managed with the right support and knowledge in order to avoid burnout. When healthcare professionals are in a good state of mind, they can provide good care to their patients and in turn be more compassionate.

Fatigue is a common problem for athletes of all levels. It can be caused by a variety of factors, including overtraining, lack of sleep, and poor diet. Fatigue can lead to a decrease in performance, an increased risk of injury, and a decrease in motivation. It is important to be able to identify fatigue early so that one can take steps to manage it and prevent it from impacting performance.

Signs and symptoms of fatigue

There are a number of signs and symptoms of fatigue that one can look for, including:  

• Decreased physical performance: This can manifest as a decrease in speed, strength, power, and endurance. One may also find that they are having more difficulty making decisions and executing skills. 
• Increased mental fatigue: This can lead to difficulty concentrating, making decisions, and remembering things. One may also feel more irritable and less motivated. 
• Physical symptoms: These can include muscle soreness, headaches, dizziness, and trouble sleeping. 

If one is experiencing any of these signs and symptoms, it is important to listen to the body and take a break. It is also important to make sure that one is getting enough sleep, eating a healthy diet, and staying hydrated. 

Tips for identifying fatigue

Here are some specific tips for identifying fatigue while playing: 

• Pay attention to performance: If one is feeling slower, weaker, or less powerful than usual, it may be a sign that one is fatigued. 
• Track progress: If one is keeping track of the performance metrics, such as running speed or lifting weights, then one can look for trends that may indicate fatigue. For example, a consistent decline in performance may be a sign that one is not recovering properly between workouts. 
• Listen to the body: If feeling pain, discomfort, or shortness of breath, it is important to stop and take a break. Don’t try to push through fatigue, as this can lead to injuries or other problems. 

If one is concerned about fatigue, it is important to talk to the coach or a sports medicine doctor. They can help to identify the causes of the fatigue and develop a plan to manage it. 

How to manage fatigue while playing 

If one is experiencing fatigue during a game or competition, there are a few things one can do to manage it: 

• Take a break: If feeling exhausted, it is important to take a break. This may mean sitting out a play or two, or it may mean taking a longer break. 
• Hydrate: Dehydration can make fatigue worse, so it is important to stay hydrated. Make sure to drink plenty of fluids throughout the game or competition. 
• Refuel: Eating a carbohydrate-rich snack can help to give a quick boost of energy. 

• Change your focus: If one is feeling mentally fatigued, try to change the focus. For example, focus on breathing or on the techniques. 
• Positive self-talk: Positive self-talk can help to motivate and keep going. Always keep in mind that one is capable of performing best, even when feeling fatigued. 

It is also important to have a plan for managing fatigue during training. This may include: 

• Adjusting training schedule: If one is found to be fatigued during training, one may need to adjust the schedule. This may mean reducing the intensity or duration of the workouts or taking more breaks. 
• Listening to the body: It is important to listen to the body and take breaks when needed. Don’t try to push through fatigue, as this can lead to injuries or other problems. 

• Getting enough sleep: As mentioned above, getting enough sleep is essential for preventing and managing fatigue.  

The article is authored by Mohak Arora, Sports Coach of Parimatch Sports. 

Covid infection — that mostly affects the respiratory system before causing harm to the rest of the body — may not be responsible for memory problems and fatigue, a new study has found. In fact, memory lapses, weakness, headaches, among other such things may be a result of inflammation in the body, as opposed to a result of SARS-CoV-2 infecting the brain, the research claimed. It was established during the early days of the pandemic that besides the respiratory system, Covid virus is known to leave a deep impact on the brain, with researchers concluding that brain infection could cause neurological symptoms. In fact, there were many studies that also suggested the influence of the virus on the brain.

What the study found

According to reports, a study led by researchers at Germany’s Charite-Universitatsmedizin Berlin floated new evidence. Dr Helena Radbruch, head of the Chronic Neuroinflammation working group at the Department of Neuropathology at Charite was quoted as saying: “We took that as our hypothesis at the start, too. But so far, there has been no clear evidence that the coronavirus can persist in the brain, let alone proliferate.”

“For that, we would have needed to find evidence of intact virus particles in the brain, for example. Instead, the indications that the coronavirus could infect the brain come from indirect testing methods, so they aren’t entirely conclusive,” Radbruch added.

Possible side effects?

Per the research, it could be possible that the aforementioned neurological symptoms would actually be side effects of a ‘strong immune response’ produced by the body to fight the virus.

How the study was conducted

According to reports, researchers analysed various areas of the brains of 21 people who died in the ICU due to ‘severe coronavirus infection’. They also made a comparison by studying nine patients who died of other causes after receiving treatment in ICU. They ‘hunted’ for indications of coronavirus in the brain tissues, if any.

The scientists did, however, find ‘coronavirus genetic material’ in the brain in some cases. “But, we did not find neurons infected with SARS-CoV-2. We assume immune cells absorbed the virus in the body and then travelled to the brain. They’re still carrying the virus, but it doesn’t infect cells of the brain. So coronavirus has invaded other cells in the body, but not the brain itself,” Radbruch was quoted as saying.

Professor Christian Conrad, head of the Intelligent Imaging working group at the Berlin Institute of Health at Charite (BIH) and one of the principal investigators in the study did, however, point out that some neurons ‘evidently react’ to the inflammation in the rest of the body. “This molecular reaction could be a good explanation for the neurological symptoms we see in Covid-19 patients. For example, neurotransmitters emitted by these cells in the brainstem could cause fatigue,” he was quoted as saying.