On the weak side: why modern people get tired quickly
The expression "accumulated fatigue" is not unique to humans. Under the influence of stress and loads, even the strongest metals and reinforced concrete, from which industrial facilities are built, begin to collapse. The term "material fatigue" has moved from textbooks to common speech. That's what they say when they want to emphasize the degree of fatigue and tension. What real metals get tired of and what doctors associate with the state of general weakness in humans, as well as what physical exercises help restore vigor and vigor — in the Izvestia material.
Old age is not a joy
Svetlana Tyurina, Associate Professor of Materials Engineering at the Advanced Engineering School of RTU MIREA, emphasizes that all materials, whether metals, polymers or composites, are prone to fatigue. And it manifests itself in the aging of the material and the subsequent loss of its functional properties, which often ends in destruction.
— The factors that cause the aging of materials are thermal, mechanical and chemical effects. The fatigue failure of materials has a significant impact on the safety of equipment in operation," says Tyurina.
For example, pipeline materials used in nuclear power plants are exposed to high temperatures for a long time, which leads to thermal aging and changes their properties. Thermal aging, in turn, causes cyclic thermal stresses, leading to the appearance and spread of cracks, which can disrupt the structural integrity of pipeline components.
— Mechanical degradation caused by thermal aging is determined primarily by tensile and fracture resistance tests. This is necessary to assess the characteristics of the material and ensure safe operation," the expert comments.
Studying the mechanical properties of materials helps predict their durability and determine their strength. Knowledge about fatigue and destructive properties is also important.
"Understanding these properties is crucial for selecting the right material, optimizing maintenance strategies, and ensuring long—term safety. And studying the effects of thermal aging is crucial for predicting the service life of nuclear power components and ensuring their reliability," explains Svetlana Tyurina.
Scientific teams all over the world are making tremendous efforts to combat the aging of materials and increase the duration of their service life while maintaining their complex properties, the expert emphasizes. Thanks to scientists, it has been possible to extend the life of many types of materials by an order of magnitude, but the final victory over the processes of aging and degradation in industry is still ahead.
— Fatigue can cause illness — this is true for both people and materials. And diseases, especially severe ones, lead to destruction, that is, death. For responsible products, the condition is regularly monitored and diagnosed in order to avoid sudden structural failure and prevent catastrophic consequences," comments Svetlana Tyurina.
Accordingly, people who complain of fatigue also need to assess their condition in time — to be diagnosed in medical institutions.
Admit to weakness
But doctors do not consider fatigue as a symptom and do not use this term. In classical medicine, there is a complaint section called "general weakness," Denis Prokofiev, a general practitioner, cardiologist, and holder of the Moscow Doctor status, explained to Izvestia. This condition is typical for many health problems, ranging from common acute respiratory viral infections to chronic diseases, and includes a feeling of fatigue and weakness.
— This is a symptom complex, which can include completely different concepts.: sleep disorders, decreased performance, increased fatigue. This complex may be based on various pathologies associated, for example, with hypofunction of the thyroid gland, low sugar levels, iron deficiency anemia, low ferritin and iron content, etc., — comments Denis Prokofiev.
The task of the doctor in this case is to correctly collect the medical history. First of all, doctors ask the patient if he is taking any medications. For example, hormonal drugs, antibiotics and nonsteroidal anti-inflammatory drugs can affect a person and lead to the development of general weakness, the doctor warns.
The second very important point is the sleep and wake mode. A person who sleeps less than 7-8 hours, experiences stress, and also excludes physical activity will necessarily complain of constant fatigue.
— If a person has insomnia or simply sleeps little, then the body cannot rest and recover. And in this case, overwork has nothing to do with the disease, but primarily depends on his lifestyle, says Prokofiev.
The third stage of collecting information about the patient is the diet. Only a balanced menu with sufficient intake of proteins, fats, carbohydrates and vitamins ensures the normal functioning of the whole body, the expert emphasizes. When complaining of general weakness, doctors always find out if a person adheres to some kind of diet or specialized nutrition. The lack of balance between nutrients affects well-being.
— The fourth important point is to find out if a person has any bad habits, — Denis Prokofiev continues. — So, smoking can cause vasospasm and hypoxia of the brain. Alcohol abuse affects the cardiovascular system and triggers the development of tachycardia and hypertension, as well as intoxication. All these problems are accompanied by a general weakness.
If taking medications, sleeping, eating, and lifestyle do not raise questions, then doctors begin to search for a specific diagnosis by checking general and biochemical blood tests, heart function, and hormonal status. Specialists check the thyroid gland and adrenal glands. All this is done to exclude what in this case does not undermine the functioning of the body, and to find possible causes of general weakness.
— Further, within the framework of the diagnosis, we can talk about why the body physiologically fails to cope with its functions and which factor weakens human vital activity, — continues Prokofiev. — First of all, the problem may be related to a lack of oxygen to the brain and heart muscle — hypoxia, as a result of which a person experiences general fatigue.
Overwork of the body can also occur as a result of viral or bacterial exposure. In this case, all the forces of the body are directed at fighting the disease.
— And when this reserve is actually exhausted, the immune system is suppressed, and this affects the entire body. A person develops a symptom of general weakness and complains of the very fatigue that has nothing to do with it," explains Denis Prokofiev.
In order to feel good and have high efficiency, a balance of all organs and systems is necessary, the doctor emphasizes.
Sports and recreation
Those who feel tired and tense for no apparent reason are sometimes advised to take a walk in the fresh air and do light physical exercises. These simple measures help to saturate the body with oxygen and relax the muscles. Anna Loshkareva, a top coach of the group programs of the Pride Fitness fitness club network, believes that physical activity really helps to relieve fatigue.
— With emotional tension, sport helps to activate blood circulation, saturate the brain with oxygen and produce hormones of joy. In case of physical fatigue, activity helps to relieve muscle tension and improve tissue repair," explains the trainer.
At the same time, the top coach warns against excessive stress, as it can, on the contrary, worsen overwork and slow down the recovery of the body. Therefore, when playing sports, it is important not to miss the moment when a person is at the limit of physical activity.
— Among the physical signals of overexertion, we note dizziness, weakness, trembling, shortness of breath and nausea, as well as a rapid pulse that does not decrease for a long time after the end of the load, — lists Anna Loshkareva.
According to the expert, on a psychological level, overwork is indicated by loss of motivation and apathy, irritability and poor sleep, as well as decreased concentration and burnout. They can increase the feeling of fatigue:
— Intense workouts combined with lack of sleep and stress;
— Long-term cardio (more than 60-90 minutes without recovery time);
— Competitive sports-activities that will provoke additional stressful situations.
But the top trainer advises to relieve fatigue after a working day or at the end of the week with the help of certain exercises and leisure activities.
— Choose light cardio workouts: swimming, dancing and aerobics; yoga, Pilates and stretching; outdoor walks or breathing exercises, — the top trainer lists. — Such activities unload the nervous system, help to reboot and improve blood circulation.
If a person is tired and is at work or on the go, Anna Loshkareva recommends breathing practices that help reduce stress levels. For example, breathing according to the "4-4-4" pattern: inhale for 4 counts, hold for 4, then exhale for 4. Repeat this cycle 3-5 times.
Stretching the trapezius muscle helps relieve fatigue. This muscle, according to the top trainer, is one of the most important for human relaxation.
— It is she who most often suffers from a sitting position and incorrect posture, therefore, head tilts should be performed to relieve tension. Additionally, you can place your hand on your temple and gently tilt your head to your shoulder, holding the position for 20-30 seconds," Loshkareva continues.
Exercises involving stretching the back and arms help relieve tension in the back and shoulders. For example, after sedentary work, stretching upwards is good, followed by rounding the back as you exhale. And meditation practices help reduce stress and anxiety levels and also help relieve fatigue, the expert emphasizes.
Переведено сервисом «Яндекс Переводчик»
