Fatigue describes general physical and/or mental weariness extending beyond normal tiredness. Physical fatigue concerns the inability of muscles to exert the expected force. It may be overall tiredness of the whole body or weakness affecting particular muscle groups. Most commonly, physical fatigue results from physical exercise or lack of sleep. In addition, physical fatigue often leads to mental fatigue, including sleepiness. In physical fatigue, you tend to lose the adequate energy to work, so it is suggested that you increase protein intake by having plant protein powder for men and women.

Mental fatigue concerns a general decrease in attention and ability to perform complex but even simple tasks with customary efficiency. Mental fatigue is a general decrease in attention and includes sleepiness. This decrease in concentration is of great concern to pilots and ATCOs because they frequently work early or night. Mental fatigue can result from loss or interruption of the regular sleep pattern. For example, it may be difficult for pilots on duty in the early morning hours or flight crew operating long-haul routes through multiple time zones to achieve satisfactory rest before beginning duty. In addition, the need for pilots to take a nap during a long flight may be affected by their standard sleeping patterns and their tolerance to fatigue.

Mental fatigue is also influenced by workload. The greater the workload, the more mentally fatiguing a task is likely to be. There is evidence that specific individuals are more susceptible than others to mental fatigue. Some people can sustain high-performance levels over a long period; others show an abrupt decline in performance after only a brief exposure to a fatiguing task. The temporal characteristics of mental fatigue - its onset, duration and recovery - make it particularly difficult to identify and manage effectively.

Types of fatigue:

There are three types of fatigue: transient, cumulative, and circadian:

• ‣ Transient fatigue is acute fatigue brought on by extreme sleep restriction or extended hours awake within 1 or 2 days.
• ‣ Cumulative fatigue is fatigue brought on by repeated mild sleep restriction or extended hours awake across days.
• ‣ Circadian fatigue refers to the reduced performance during nighttime hours, particularly during an individual's "window of circadian low" (WOCL) (typically between 2:00 a.m. and 05:59 a.m.).

Symptoms of fatigue:

• ‣ chronic tiredness or sleepiness
• ‣ headache
• ‣ dizziness
• ‣ sore or aching muscles
• ‣ muscle weakness
• ‣ slowed reflexes and responses
• ‣ impaired decision-making and judgement
• ‣ moodiness, such as irritability
• ‣ impaired hand-to-eye coordination
• ‣ appetite loss
• ‣ reduced immune system function
• ‣ blurry vision
• ‣ short-term memory problems
• ‣ poor concentration
• ‣ hallucinations
• ‣ reduced ability to pay attention to the situation at hand
• ‣ low motivation.

Causes of fatigue:

Inadequate sleep: Adequate sleep is essential for your body to function correctly. If you're not getting enough sleep, you may feel tired and irritable the next day, even if you've had a busy day. Your reasoning and reaction time may also be affected. In addition, if you have disturbed or inadequate sleep, it can lead to other problems, such as anxiety, depression, low self-esteem and lack of motivation.

Alcohol and drugs: Alcohol is a depressant drug that slows the nervous system and disturbs standard sleep patterns. Other drugs, such as cigarettes and caffeine, stimulate the nervous system and cause insomnia. The use of these drugs in excess increases your risk of fatigue.

Stress: Stress from work or personal life can cause fatigue by increasing the body's need for energy and damaging the immune system. If you're under a lot of stress, it's easy to become fatigued because your body is working harder than usual.

Inactivity: A sedentary lifestyle can lead to fatigue, causing muscles to weaken and blood circulation to slow down. Physical inactivity also increases your risk of depression, a significant cause of fatigue.

Not exercising enough: Regular exercise is an excellent way to boost energy levels. Exercise helps your heart and lung function better, which increases the oxygen level in your body. This allows you to feel more alert. A brisk walk or other aerobic activity may help keep you awake during the day, but avoid vigorous exercise too close to bedtime — it may keep you awake at night.

Eating too much or too little: Eating a small snack with carbohydrates can help you feel more energetic, but overeating can make you feel sluggish or tired. Instead, try to increase nutritious food intake, especially protein. You can include organic and vegan protein powder for men and women.

Why does fatigue increase during summer?

Loss of electrolytes:

When it comes to heat-related fatigue, our bodies are also prone to losing electrolytes – sodium, potassium, chloride and magnesium – which play an essential role in helping our muscles and nerves function properly. Unfortunately, electrolyte imbalances can also cause us to feel tired, dizzy, and nauseous from dehydration. A great way to replace lost electrolytes is to drink coconut water after being out in the heat for long periods or working out. Coconut water is nature's sports drink!

Dehydration:

The other culprit of summer fatigue is dehydration. Yes, it's that simple. We lose water every single day through urination and sweat. Sweat becomes a more prominent loss of water during the hotter months, particularly if you're exercising or spending a lot of time outdoors. Dehydration is easily remedied by simply drinking more water throughout the day. Carry a water bottle with you to always be prepared to stay hydrated. When in doubt, drink more water!

Reduced metabolism:

While it seems like a no-brainer that we get tired when it's hot outside, many people don't know that a change in seasons affects metabolism—and thus energy level. This is always a shock to most folks. But during warmer periods, our metabolism runs slower than when it's cold. Many people don't know that a change in seasons affects metabolism—and thus energy level. This is always a shock to most folks. But during periods of extreme heat, our metabolism runs slower than it does when it's cold.

Prevention:

To avoid fatigue in summer, you need to have enough water everyday. Try to eat fresh fruits and vegetables that will keep your body hydrated. Also, a protein-enriched diet helps you to revive your energy in summer. Rather than food sources, you can also have plant-based protein powders. For example, andMe's plant-based protein powder with Ayurvedic goodness. Beat the heat with delicious flavours: Mango cardamom and Choco Almond. This women's protein powder helps balance weight and boosts immunity, energy, and stamina.