Fatigue / Stress

Fatigue / Stress

Fatigue, also known as weariness, is a subjective feeling of discomfort characterized by a lack of energy and strength. Fatigue is not a specific symptom; many diseases can cause it, and feeling a lack of energy after falling ill is very common. Different diseases cause varying degrees of fatigue, and sometimes it can be the primary symptom that prompts a visit to the doctor.

Fatigue is a phenomenon where efficiency decreases after continuous study or work. It can be divided into physiological fatigue and psychological fatigue.

• Physiological fatigue is the body’s physical response to exertion.

• Psychological fatigue is the mental response to exertion.

Causes

• Physiological Changes: The accumulation of lactic acid and other metabolic byproducts leads to decreased muscle tension and reduced athletic endurance. The buildup of carbon dioxide stimulates the respiratory center, which can also cause yawning.

• Disease: Almost any disease, when it reaches a certain stage, can cause fatigue.

Fatigue in Traditional Chinese Medicine (TCM)

Modern TCM considers fatigue a distinct disease with its own causes and mechanisms. It is a common and frequently seen clinical condition that should be taken seriously as a new type of illness, falling under the category of “sub-health.” It involves all five zang-organs and six fu-organs, but primarily the Spleen, Liver, and Kidney. It can be treated and managed through TCM pattern differentiation and herbal formulas to achieve prevention, treatment, and control.

TCM believes fatigue is caused by a dual factor: the depletion of primordial Qi (Yuan Qi), which is a deficiency pattern, and psychological changes (or distress). Treatment must not only tonify deficiency and support the upright Qi but also dispel fatigue and calm the spirit (Shen). On one hand, by tonifying deficiency and consolidating the root, the body is nourished; when deficiency is supplemented and upright Qi is strong, fatigue will naturally resolve. On the other hand, by regulating the mind and emotions, the spirit is calmed and the heart is at peace, which can also eliminate fatigue.

(1) Treatment from the Spleen: Tonifying Qi, Strengthening the Spleen, Dispelling Fatigue, and Nourishing the Spirit

• Target: Fatigue syndrome from Spleen injury.

• Causes: Often caused by irregular eating habits, excessive alcohol and food consumption, excessive worry and overthinking, heavy and chaotic workload, frequent social engagements, or physical overexertion. In adolescents, it can result from excessive mental work that injures the Spleen.

• Symptoms: This pattern involves injury to the Spleen and a deficiency in the Middle Jiao, leading to a lack of nourishment for the limbs. Symptoms include lethargy, a desire to lie down, weak limbs, loose stools, disinclination to speak, poor appetite, a thin white greasy or thick greasy tongue coating, or a pale tongue. The pulse may be slow and large, or thready, or soggy.

• Herbal Formula: American Ginseng (Xi Yang Shen) or Codonopsis (Dang Shen), fried Atractylodes (Chao Bai Zhu), Poria (Fu Ling), honey-fried Astragalus (Zhi Huang Qi), Chinese Yam (Shan Yao), Cardamom (Sha Ren), Green Tangerine Peel (Qing Pi), Tangerine Peel (Chen Pi), Aucklandia Root (Mu Xiang), Chicken Gizzard Lining (Ji Nei Jin), Radish Seed (Lai Fu Zi), Perilla Stem (Zi Su Geng), Patchouli (Huo Xiang), Licorice (Gan Cao).

(2) Treatment from the Liver: Nourishing Yin, Softening the Liver, Dispelling Fatigue, and Awakening the Spirit

• Target: Fatigue syndrome from Liver injury.

• Causes: Often caused by excessive alcohol and food at social functions, high work pressure, emotional instability (anger or joy), excessive planning and worry, or overexertion where emotional and psychological changes exceed the Liver’s regulatory capacity. As stated in the Suwen: “The Liver is the foundation of enduring exhaustion,” clearly indicating that Liver dysfunction is a key cause of fatigue. The Liver stores Blood, governs the free flow of Qi, and houses the ethereal soul (Hun), which is closely related to the spirit (Shen) and can affect psychological activities.

• Symptoms: This pattern involves Liver injury and Yin deficiency, leading to the limbs not being properly moistened. Symptoms include fatigue, weakness, soft limbs, reduced movement, possibly low-grade fever, dry mouth, and heat in the five centers (palms, soles, chest). The tongue may be reddish with a thin or scanty coating, and the pulse may be thready and wiry, or slippery. Nourishing the Liver is the best choice for eliminating fatigue and promoting health.

• Herbal Formula: Rehmannia Root (Sheng Di Huang), Goji Berry (Gou Qi Zi), Cornus Fruit (Shan Zhu Yu), Scrophularia Root (Xuan Shen), Poria (Fu Ling), Alisma (Ze Xie), Sour Jujube Seed (Suan Zao Ren), Bupleurum (Chai Hu), Red Peony Root (Chi Shao), Safflower (Hong Hua), honey-fried Licorice (Zhi Gan Cao).

(3) Treatment from the Heart: Nourishing the Heart, Calming the Mind, Dispelling Fatigue, and Benefiting the Spirit

• Target: Fatigue syndrome from Heart injury.

• Causes: Often caused by excessive planning and worry, high work pressure, a fast-paced lifestyle, noise, or tension.

• Symptoms: This pattern involves Heart injury and a disturbed spirit, leaving the limbs without a master. Symptoms include a dull complexion, fatigue that is not relieved by rest, and possibly heart palpitations and excessive dreaming. The tongue has a thin white coating, perhaps with slightly red edges or tip, and the pulse is thready and wiry, or slippery.

• Herbal Formula: Coptis Rhizome (Huang Lian), Lily Bulb (Bai He), Mother of Pearl (Zhen Zhu Mu), Dragon Bone (Long Gu), Purple Cowry Shell (Zi Bei Chi), Sour Jujube Seed (Suan Zao Ren), Albizia Bark (He Huan Pi), Poria Spirit (Fu Shen), Turmeric Tuber (Yu Jin), Bupleurum (Chai Hu), Szechuan Lovage Root (Chuan Xiong), Red Sage Root (Dan Shen), honey-fried Licorice (Zhi Gan Cao).

(4) Treatment from the Kidney: Strengthening the Kidney, Consolidating Essence, Dispelling Fatigue, and Revitalizing the Spirit

• Target: Fatigue syndrome from Kidney injury.

• Causes: Often due to a weak constitution or prolonged labor or illness, leading to physical and mental exhaustion.

• Symptoms: This pattern involves Kidney injury and Yin deficiency, leaving the limbs unnourished. Symptoms include sore and lazy limbs, tinnitus, mental confusion, memory decline, possibly sore and weak lower back and knees, and heel pain. The tongue is pale with a scanty coating or shiny red without a coating, and the pulse is thready and rapid, or soggy and thready.

• Folk Remedy: Cordyceps stewed with turtle. Cordyceps is rich in essential amino acids and trace elements, promotes protein synthesis, and has special physiological functions. It helps to tonify the lower back and kidneys, reduce Liver fire, and treat leg and back pain.

Groups Prone to Fatigue

1. Obese Individuals:

   • Symptoms: Metabolic syndrome.

   • Recommendations: Sanzi Yangqin Tang (a decoction of radish seed, perilla seed, and mustard seed); radish (carrots are not radishes); oolong tea, green tea; walk after meals.

2. Mental Laborers:

   • Symptoms: Headache, lower back pain, Kidney deficiency. (The Kidney governs bones and produces marrow; the brain is the “sea of marrow”).

   • Recommendations: Nuts (best eaten in the morning), such as walnuts and lotus seeds (improves brain oxygen supply, helps control dementia).

3. Those with “Heart Deficiency”:

   • A normal EKG does not necessarily mean the heart is perfectly healthy. Fatigue can occur before a formal heart disease diagnosis.

   • Recommendations: Sanqi (Panax notoginseng – excellent, does not break or deplete Qi); Rhodiola rosea (can be taken for an extended period to prevent hypoxia).

4. Women:

   • Fatigue due to Blood Stasis (poor circulation, mainly in the pelvic cavity):

     • Symptoms: Soreness in the abdomen and lower back, constipation.

     • Recommendations: Sleep curled up “like a bow”; apply a medicinal patch to the navel (keeping warm is very important for women).

   • Fatigue due to Anemia:

     • Symptoms: Dizziness, prone to heatstroke, pale lower eyelids, pale lips.

     • Recommendations: Dang Gui and Lamb Soup (Dang Gui is excellent for tonifying blood; the ratio of Qi-tonifying herbs to blood-tonifying herbs should be 6:1, so the amount of Astragalus should be six times that of Dang Gui).

   • Fatigue due to Hypothyroidism:

     • Symptoms: Puffy appearance, obesity.

     • Recommendations: Kelp, seaweed.

Fatigue Prevention

• Cultivate good living habits, get plenty of rest, and balance work and leisure.

• Maintain a positive mindset and stable emotions.

• Adopt a healthy diet with plenty of fruits and vegetables to boost your immunity.

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Stress

Stress has definitions in both the mental and physical realms. From a psychological perspective, stress is a cognitive and behavioral experience composed of psychological stressors and the psychological stress response. In simple terms, stress is the negative feeling and belief that arises when a person feels they cannot cope with the demands of their environment.

Sources of Stress

The rapid development of society and the economy has led to a dramatic increase in stress, which comes from multiple sources. The three main causes are:

1. Work-related Factors: Job dissatisfaction, heavy workload, and high job demands are common causes of work-related stress, especially when the compensation is not proportional to the effort, leading to feelings of unfairness and increased pressure. Poor interpersonal relationships are another key factor.

2. Life-related Factors: Major life events or changes, such as the death of a spouse, divorce, job change, marriage, or pregnancy, are significant stressors. Daily life also presents minor hassles like a car breakdown, traffic jams, or being reprimanded by a boss. A single event may not be threatening, but if several occur on the same day, they can create considerable stress.

3. Personal Personality Factors: While external events cause stress, the same event does not necessarily pose the same threat to different people. An individual’s personality determines how they perceive stressful events and how they cope with and regulate stress.

The Harms of Stress

1. Stress and the Human Body: Excessive stress can cause muscle tension, indigestion, increased heart rate, high blood pressure, constant sweating, cold extremities, increased blood clots, and the release of sugar and fat into the bloodstream. The sympathetic nervous system signals the adrenal glands to release hormones like adrenaline and cortisol.

2. Stress and Unhealthy Behaviors: High stress can increase dependence on tobacco, alcohol, tea, and coffee, and lead to compulsive behaviors.

3. Stress and Emotion/Cognition: Excessive stress can lead to poor concentration, memory decline, and reduced comprehension and creativity. It can cause constant worry, restlessness, and anxiety. It can make people feel unhappy, depressed, and pessimistic, leading to a loss of interest in life, decreased self-control, and sudden outbursts of anger or tears.

4. Stress and Disease: Medical experts have found that excessive stress can harm seven major body systems: nervous, musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, and reproductive. It can also trigger or worsen conditions like allergies, asthma, migraines, irritable bowel syndrome, eczema, high blood pressure, and heart disease.

5. Stress and the Heart: Unreleased stress can lead to various heart diseases, including increased blood lipids, more blood clots, heart attacks, and strokes. Repeated acute stress can cause inflammation in the coronary arteries.

6. Stress and Immunity: Research shows that both long-term and short-term psychological stress can impair the vitality of the immune system. The greater the stress, the fewer antibodies the body produces, increasing vulnerability to viral infections, which can lead to malignant diseases like lung, blood, and skin cancer.

7. Stress and Digestion: Stress promotes the production of stomach acid, which can lead to esophageal spasms, diarrhea, and irritable bowel syndrome. It can increase your appetite, followed by heartburn or acid reflux. In severe cases, it can cause nausea or vomiting and affect nutrient absorption, leading to constipation.

8. Stress and Body Structure: Stress increases muscle tension, which can trigger tension headaches, migraines, and various musculoskeletal pains. Stress hormones can also accelerate bone loss, affecting bone density.

9. Stress and Skin: Stress has a significant impact on the skin. Conditions like acne can be caused or exacerbated by stress. “Emotional allergies” can manifest as rashes and itching due to the release of norepinephrine and adrenaline, which cause vasoconstriction and generate free radicals that attack mast cells.

Stress Management

1. Exercise for Stress Relief: Exercise produces an endorphin effect, which pleases the nerves. Endorphins are the body’s “happy factors.”

   • How to Exercise: Start with gentle, low-intensity activities to calm the mind, then gradually move to more vigorous exercises. If stress is from work or study, team sports like basketball or volleyball can be beneficial.

   • Environment: Exercising outdoors, like hiking or running in a park, can be more relaxing than being indoors.

2. Meditation for Stress Relief: Through meditation, visualize a place you love, like the ocean or mountains. Relax your brain and focus your thoughts on the sights, smells, and sounds of that place, allowing yourself to enter the imagined scene and enjoy a sense of mental release.

3. Diet for Stress Relief:

   • Pineapple: Rich in vitamins B and C, which help eliminate fatigue and release stress. Its enzyme content also aids in protein digestion.

   • Sunflower Seeds: Rich in unsaturated fatty acids and vitamins. The zinc content helps soothe emotions and eliminate fatigue. The act of cracking seeds can also relax the brain.

   • Bananas: Contain a substance that helps the brain produce serotonin, promoting feelings of calm and happiness. The potassium helps maintain electrolyte balance, and the magnesium helps relieve tension.

4. Massage for Stress Relief: Physical tension can lead to mental tension. Relaxing the body through massage can help release psychological pressure as well.

Signs of High Stress

• Symptom 1: Colds: If you feel exhausted and have a sore throat for weeks, it might be because stress has weakened your immune system.

  • Countermeasure: Drink plenty of water, wash your hands and face with cool water, and try not to touch your face. Traditional remedies like garlic can be effective.

• Symptom 2: Headaches: Tension is a primary cause of migraines.

  • Countermeasure: Avoid relying on painkillers. Try to establish a regular, then tapering, medication schedule. Supplement with vitamin B2. Reduce intake of cheese, wine, nuts, and meat.

• Symptom 3: Insomnia: Stress often worsens sleep problems.

  • Countermeasure: Eat a small snack of turkey, cheese, or tuna an hour before bed and drink a glass of milk. Avoid sweets. If you can’t sleep, get up and do some yoga. If you have a sleepless night, a midday nap is crucial.

• Symptom 4: Cold Sores (Oral Herpes): Being in a state of constant overload can increase your chances of getting a cold sore.

  • Countermeasure: When you feel a blister forming, apply an ice pack for 10 minutes, remove for 5, and repeat twice to reduce swelling.

• Symptom 5: Restlessness/Lack of Concentration: Stress leads to poor focus, inefficiency, and forgetfulness. You might become overly sensitive to ordinary things and alienate others with your negativity.

  • Countermeasure: Talk about your stress with people you trust or seek help from a friend. If the pressure is still too great, consider consulting a psychological counselor.