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Как избавиться от усталости. Синдром хронической усталости. Skip to content Все больше и больше людей, особенно из числа жителей больших городов, страдают от повышенной утомляемости, которая сопровождается эмоциональной неустойчивостью. Мы ищем способы избавиться от усталости, а между тем, специалисты хорошо знают это явление и называют это — синдром хронической усталости (СХУ).
Главной причиной развития синдрома хронической усталости является НЕДОСТАТОК ФИЗИЧЕСКОЙ АКТИВНОСТИ современного человека — гипокинезия (гиподинамия). Кроме того, не последнюю роль в развитии СХУ у человека играет СТРЕСС — продолжительный период переутомления. Стресс — это не естественное состояние организма, но беда в том, что многие привыкли жить в этом состоянии. Есть эффективные методы избавления от стресса и снижения уровня тревоги.
Провоцирующим началом развития СХУ, ее «пусковым механизмом», могут быть какие-то заболевания (особенно инфекционные — грипп, ОРВИ и т.д.), а также отрицательные факторы экологического воздействия.
Вы же знаете, как сейчас несерьезно люди относятся к заболеваниям гриппом и ОРВИ. Если есть силы дойти до работы, приняв болеутоляющие и жаропонижающие, то это болезнью не считается. Именно эти состояния частенько могут спровоцировать СХУ.
«ХРОНИЧЕСКАЯ УСТАЛОСТЬ » кардинально отличается от обычной утомляемости — это не только физический расход резервов, но и эмоциональное, нервное и интеллектуальное истощение организма.
Обычно человек продолжает жить и работать в привычном ритме, по-прежнему выполняя обычные обязанности, но при этом чувствует, что находится «на грани».
Если вы попали в «сжимающиеся тиски» этого недуга, то уже в течение полугода вы должны ощущать признаки синдрома хронической усталости :
частое или постоянное недомогание; непонятные, чаще всего непостоянные боли в спине и в суставах; «перебои» в деятельности внутренних органов (сердца, желудка, кишечника, мочевого или желчного пузыря); при обследованиях у вас не выявляется какой-либо патологии, связанной с перечисленными симптомами Не следует думать, что синдром хронической усталости — это наследие бурного XX века. Хорошо известно, что приступы СХУ донимали еще Антона Павловича Чехова, и это происходило в конце XIX века. Отрицательное влияние СХУ на общее самочувствие и работоспособность, а также на интеллектуальную активность и творческий потенциал отмечал Фридрих Ницше. Эрнест Хемингуэй пытался подстегивать себя спиртными напитками и курением. А замученный рваным ритмом жизни среди театральных и концертных выступлений, официальным непризнанием творчества и постоянными эмоциональными перегрузками Владимир Высоцкий прошел обычный для многих путь «антидопингов»: от сигарет через алкоголь к наркотикам. Нечто похожее пережила незабвенная Мэрилин Монро, которая долго и безуспешно лечилась от хронической утомляемости «модным психоанализом». И этот список известных имен можно продолжить.
Мини-тест, который поможет вам понять насколько вы подвержены влиянию СХУ. Постарайтесь предельно честно, не лукавя перед самими собой, отвечать «да» или «нет» на вопросы этого мини-теста. Если большинство ответов на вопросы, поставленные в этом мини-тесте, оказались положительными, то вам пора задуматься о состоянии вашего здоровья и образе жизни!
1. По утрам, при пробуждении вам необходимо дольше обычного «раскачиваться», делать над собой усилие, чтобы включиться в привычную дневную жизнь?
2. В разгар работы вы чувствуете ее непродуктивность, необходимость напрягаться, прилагать дополнительные усилия для ее качественного выполнения?
3. Вы стали плохо реагировать на перемены погоды, которые вызывают у вас боли в спине, суставах, головные боли и слабость?
4. У вас нарастает раздражительность, вспыльчивость, бывают беспричинные эпизоды снижения настроения?
5. У вас появляются неприятные, порой болевые, ощущения в области сердца?
6. Иногда вы ощущаете зябкость кистей рук, стоп?
7. У вас то повышается, то резко снижается аппетит?
8. У вас снижается половое влечение?
9. Вас стали беспокоить дисфункции желудочно-кишечного тракта?
10. У вас участились аллергические реакции?
11. Ваш сон стал прерывистым, беспокойным, поверхностным или вы тяжело засыпаете?
Как избавиться от усталости Конечно, прежде всего, следует не допускать возникновения и развития хронической усталости. Но избежать стрессов, наладить рациональный, здоровый образ жизни, увы, удается далеко не каждому современному человеку.
В первую очередь, СЛЕДУЕТ ДАВАТЬ СЕБЕ ВОЗМОЖНОСТЬ… РАССЛАБИТЬСЯ в противоположность тому, что часто встречается неверная рекомендация: «собраться с силами», мобилизовать «остатки энергии» и т. д.
Методы расслабления: Нужно спать не менее 9 часов ночью, а по возможности еще и днем. Если у Вас бессонница — узнайте как от нее избавиться здесь.
Снять мышечное напряжение, обычно возникающее при хронической усталости. Вот одно из упражнений:
Займите максимально удобное положение, выпрямите спину, закройте глаза. Дыхание должно быть произвольным, свободным. Сосредоточьте свое внимание на мышцах живота. Представьте, что воздух сначала заполняет вашу брюшную полость, а затем — грудную клетку и легкие. Сделайте полный вдох и потом подряд несколько спокойных (не толчками) выдохов. Спокойно, не напрягаясь, сделайте новый вдох. Обратите внимание, какие части вашего тела прикасаются к стулу (полу, кровати, земле и т. д.), и постарайтесь ощутить на них силу поддержки: вообразите, что стул приподнимается. Расслабьте мышцы бедер, спины, живота и ягодиц, доверяясь силе предмета, на котором сидите. Расслабляться помогают положительные эмоции, различные увлечения, хобби (в том числе сауна, в которой не следует находиться до ощущения слабости и головокружения), музыка и просто рациональный отдых. Вырабатываемые при этом «гормоны удовольствия» (эндорфины) снимают раздражительность, немотивированное возбуждение и болевые ощущения, а также улучшают настроение, заодно повышая и общий энергетический потенциал человека.
Во время работы лучше всего, вспоминая о вреде гипокинезии, каждые 2 часа делать легкую разминку. Потом можно посидеть, расслабившись и слегка пошевеливая пальцами рук и ног, в своем рабочем кресле или даже 3-5 минут, если у вас имеется такая возможность, полежать на кушетке.
Если позволяет ваша работа (и ваше начальство), можно разминаться с помощью следующих не сложных упражнений:
Попрыгайте (ноги вместе — руки врозь) в течение 1 минуты. Сделайте 25 отжиманий или пару минут побегайте на одном месте. Этого бывает вполне достаточно, чтобы ускорить циркуляцию крови и увеличить приток кислорода. Можно воспользоваться самомассажем, чтобы «подзарядить внутренний аккумулятор».
Если проблемы давят так, что у вас готовы «подкоситься ноги», вы, чтобы не «рухнуть» от усталости, можете проделать следующую простую процедуру:
Представьте эти проблемы как тяжесть на своих плечах, даже почувствуйте ее физически и, когда вам сделается совсем невмоготу, резко выпрямитесь и как бы сбросьте ее со своих плеч. Повторив «процедуру» (не больше 10 раз), вы непременно почувствуете значительное облегчение. И не только физическое, но и душевное!
Возвратившись же домой после трудового дня, следует в обязательном порядке сразу сменить одежду (особенно нижнее белье). Дело в том, что после трудного, наполненного стрессами дня на ней остаются биологически активные вещества, выработанные организмом в ответ на стрессорные воздействия. Всасываясь в кожу, они могут усиливать ваше дискомфортное, а то и вовсе болезненное состояние.
Не забывайте и о целебном воздействии воды. Омывая хотя бы непродолжительное время кисти рук под струей воды, вы таким образом очищаетесь, освобождаетесь от накопившейся в течение дня болезненной, негативной энергии. В летнее, жаркое время года вода должна быть холодной, а в зимнее — теплой. Кроме того, растирая руки под струей воды, вы воздействуете на определенные биологически активные точки, проводя своеобразный тонизирующий самомассаж.
После тяжелого трудового дня (особенно «гипокинетичного» и наполненного стрессами) у большинства людей лицо остается напряженным. Разомните его, едва касаясь подушечками пальцев щек и лба.
Для поднятия общего тонуса: — по утрам принимать не резко контрастный душ ;
— по вечерам расслабляющие ванны с морской солью или расслабляющими экстрактами (курс 7-10 дней).
Не забывайте о сбалансированном питании, которое должно включать в обязательном порядке свежие фрукты, овощи, орехи и зелень. Старайтесь насыщать свой рацион всеми необходимыми витаминами и минералами, особенно солями кальция, фосфора и железа.
Диета при синдроме хронической усталости Диета на 5-7 дней.
Рекомендуются: кисломолочные продукты — творог (200 г), кефир (2 стакана), ряженка, простокваша (1 стакан), сыворотка (1,5 стакана); яйца всмятку (2-3); овощи, особенно полезны морковь (200 г), редька, редис (50 г), красная свекла (150 г); овощные салаты, винегрет (200 г), овощные супы (200 г); гречневая, ячменная, овсяная, рисовая, гороховая, чечевичная каши (200 г), сваренные на воде; растительное масло (50 г); отруби (2-3 ч. л.), миндаль (30 г), грецкие и иные орехи (50-70 г); зелень — салат, шпинат, сельдерей и петрушка (50-70 г); свежие фрукты и ягоды (400-500 г); фруктовые и ягодные соки (1-2 стакана), вареная, печеная или соленая рыба, обязательно— сельдь (до 100 г).
Желательно ежедневно съедать до 10 можжевеловых ягод, пить виноградный сок (1 стакан), валериановый чай и настой из мяты перечной, мелиссы лекарственной и липового цвета (2 стакана). Мясо разрешается употреблять в небольшом количестве (50-70 г), нежирное и в отварном виде.
Запрещаются: жирные продукты, сдоба, торты, копчености, крепкий чай, кофе, какао, шоколад, алкогольные напитки.
Спасибо очень хороший рецепт, пытаюсь нормализировать свое питание. Потихоньку лечу себя от синдрома хронической усталости. Кстати после того как я стала гулять по часику вечером, у меня стал лучше сон, я реально крепче сплю. Может это конечно и вазобрал мне помог, что прописал врач, но реально у меня после сна отдых. А ведь раньше я могла проснутся ночью и не спать до утра, просто не могла заснуть. Еще у меня улучшилось зрение, нормализировалось давление )))