I quickly get tired. What to do?

I do not have enough strength!
Every person feels tired from time to time. It can manifest in different ways, for example, as lethargy or lack of motivation and energy. Fatigue is the normal response of the body to physical activity, psychological stress, boredom, long flights or lack of sleep.

How can I understand that my fatigue is not just fatigue, but something serious?
First, make sure that the cause of fatigue is not in your lifestyle. Usual fatigue passes when you sleep enough, eat well, are physically active (WHO recommends doing moderate intensity exercises 150 minutes a week), do not abuse alcohol and cope with stress and anxiety (it is important to be able to do this). Most often this is enough to feel better.

If nothing helps, fatigue persists for two weeks or more, or there are other symptoms - it's worth contacting the therapist. He will conduct a survey, assign tests or send to the right specialist to find out the cause of fatigue.

Still fatigue is often confused with drowsiness - a condition where a person feels sleepily during the day and can fall asleep at an inappropriate time or place. Using a special test, you can evaluate the problem and understand whether you need to go to the doctor.

Do vitamins help you feel better?
Probably not. Most people do not need vitamins and other supplements - we get enough nutrients from food. If a person's diet is limited, then first it should be diversified, because vitamins and other nutritional supplements can not replace all the elements contained in vegetables, fruits and cereals. In addition, some supplements can be harmful if taken long and in large doses.

There are some cases when additives are needed. For example, women planning pregnancy are advised to take folic acid additionally (vitamin B9), and adults and children - vitamin D supplements, especially in the winter months. Anyway, to understand whether you need to take vitamins and at what dosage, you will have to consult a doctor (therapist or nutritionist).

Is not fatigue a sign of a lack of vitamins or trace elements?
Less often than it may seem. Fatigue can occur with a lack of vitamin B12. This condition is more common among vegetarians (especially vegans), the elderly and those whose body does not absorb this vitamin (for example, people with celiac disease and Crohn's disease). Therefore, they are recommended to take supplements of vitamin B12 and include in the diet artificially enriched products (soy milk, cereal for breakfast).

Even fatigue can develop due to iron deficiency - this is the most common cause of anemia. Women often face it - because of monthly bleeding. Also in the risk zone are children, vegetarians, people who regularly donate blood.

And it is possible more in detail about deficiency of iron and an anemia?
Of course. We wrote these cards together with the company "Takeda", which conducts the action # and has launched an information website about anemia and its treatment.

Deficiency of iron can lead to a lack of hemoglobin. This substance helps cells to carry oxygen throughout the body. It is because of the lack of oxygen that a person can feel fatigue or weakness. The main causes of iron deficiency: bleeding, lack of iron in the diet, problems with the absorption of iron, pregnancy.

Is it dangerous?
A small iron deficiency usually does not lead to complications, but they can arise if you leave this condition without treatment. Iron deficiency anemia can lead, for example, to problems with the heart, with the bearing of a child, with growth in children. Another lack of iron weakens the immune system, because of which the body is more prone to infections. In addition, the anemia of unpleasant symptoms: fatigue and loss of strength, shortness of breath, rapid heartbeat, pale skin.

How can this be avoided?
The basis of prevention is a varied diet. The main sources of iron are lean meat and seafood. Also, iron is contained in beans, nuts and some vegetables. For example, in 100 grams of cooked beef contains about 2 mg of iron, in a cup of canned white beans - 8 mg, in baked potatoes with peel - 2 mg. But iron from plant sources is digested worse, so vegetarians are recommended to include more iron-containing foods in the diet.

Still important is to eat foods that contain vitamin C (for example, citrus fruit or juice) - it helps the body absorb iron from plant sources. Some products (tea, coffee, milk, egg and soy protein), on the contrary, slow the absorption of this element. They should be avoided by those who already have iron deficiency anemia.