Fatigue is a broadly used term to describe feelings of tiredness and weakness, which can range from mild to severe. It can be physical, mental, or both, and often impacts activities of daily life and our feelings associated with quality of life.
Common Symptoms of Fatigue include:
- Overall feeling of exhaustion
- Difficulty concentrating or completing tasks
- Difficulty thinking clearly, making decisions, or problem solving
- Feelings of sluggishness and the feeling of being slowed down
- Lack of motivation
- Sleepiness
- Irritation or moodiness
- Muscle weakness or soreness
- Headache
- Decreased physical ability
- Decreased physical energy to complete tasks
There are many possible causes of fatigue. It is important to identify the root cause of your fatigue in order to effectively address it. Sometimes, fatigue is the result of lifestyle factors that, when modified, can dramatically improve our physical and mental capacity for everyday life. However, fatigue can be a sign of more serious health concerns. Therefore, if you are experiencing persistent or severe fatigue you should reach out to a healthcare professional for help with diagnosis and management.
Common Causes of Fatigue include:
- Lack of adequate sleep: Sleep deprivation can be caused by a number of factors including insomnia, sleep apnea, shift work, or using a screen before bed.
- Nutrient deficiencies: Poor diet, such as a diet high in processed foods and low in nutrients can leave you feeling tired and sluggish. Eating a healthy, balanced diet is important for maintaining steady energy levels throughout the day.
- Physical deconditioning: A lack of physical activity often contributes to feelings of fatigue, worsening with time as we become further deconditioned.
- Chronic stress: Experiencing chronic stress can lead to feelings of exhaustion and burnout. When your mind and body are in a constant state of stress, it can lead to a wide range of physical, emotional, and mental symptoms, including fatigue.
- Mental health challenges: Conditions such as anxiety and depression are often linked with feelings of fatigue. These conditions can affect your energy levels, mood, and sleep quality, all of which can contribute to feelings of tiredness.
- Dehydration: Lack of adequate water intake can lead to low blood volume and decreased oxygen delivery to your brain and other organs resulting in feelings of fatigue.
- Medications: Medications vary in their side effects and certain classes of medication have side effects of drowsiness and fatigue. However, do not stop medications for this reason without first consulting with your healthcare provider, as it can be dangerous to suddenly stop certain medications and life threatening complications can arise.
- Chronic pain: Living in a state of chronic pain can be stressful, cause difficulty sleeping, mental health conditions, among other symptoms. Fatigue can be associated with chronic pain and should be addressed with the help of a healthcare professional.
- Chronic health conditions: A variety of medical conditions such as thyroid disorders, anemia, hormonal imbalances, and chronic fatigue syndrome are associated with feelings of fatigue. Consult a healthcare professional to rule out any underlying medical conditions related to your fatigue.
Suggestions for Battling Fatigue
When experiencing fatigue, it can be all too easy to lean on artificial energy sources such as stimulation from caffeine, sugar, and other chemical substances. However, these only address the symptoms of fatigue rather than getting to the cause. There are several natural ways to combat fatigue that can help you feel better in the short and long term. By incorporating these natural ways to combat fatigue into your daily routine you can increase energy levels in a healthy way.
Sleep: The general recommendation for the average adult is between 7-9 hours of sleep per night. Adequate sleep involves both quality and quantity. More than just measuring hours in the bed, you need to consider your actual sleep time. While we sleep we cycle through REM and Non-REM sleep patterns. It is important that we allow ourselves adequate time to move through these cycles to ensure we wake feeling refreshed and ready for the day. Be sure when you are tallying your sleep time you don’t include time trying to fall asleep, scrolling your phone, or time spent getting up and going to the bathroom during the night. These pieces of time can add up quickly, and before you know it you can find yourself only actually sleeping for 6 of the 8 hours you dedicated for rest. Additionally, aim to get into and out of bed at the same time each night to help your body regulate its internal clock.
Movement: Our bodies thrive on regular movement. Physical activity helps to increase blood flow and oxygen delivery in the body and improves cardiovascular health. It also stimulates the release of feel good neurotransmitters that help you feel alert, focused, and improve mood overall. In the long run we become increasingly conditioned with strong muscles and an efficient cardiovascular system, which allow us to have a greater level of stamina throughout the day. Additionally, by moving during the day we can improve our ability to sleep at night.
Hydration: Dehydration can lead to feelings of fatigue, so it’s important to drink adequate water throughout the day, with more water if you are physically active and/or in a hot environment. Dehydration can cause drops in blood pressure, imbalances in electrolytes, and more. So pause, sip some water, then keep on reading!
Diet: Everyone has unique dietary needs, however eating a healthy balanced diet typically includes complex carbohydrates, proteins, and healthy fats, all with adequate micronutrients. We can do this by eating whole foods in a variety of colors- eat the rainbow! Deficiencies related to poor nutrition can cause feelings of sluggishness, brain fog, and fatigue. Consult a healthcare professional if you feel you may be experiencing deficiency related fatigue.
Stress Management: Stress is a common contributor to feelings of fatigue, so it’s critical to manage stress levels. Mind body medicine and relaxation techniques such as meditation, breath work, and yoga can all help in managing stress. Additionally, prioritizing self-care activities, spending time with loved ones, engaging in hobbies, or taking a break for an activity you enjoy are great ways to decrease stress.
Limit Caffeine and Alcohol: It can be tempting to reach for another cup of coffee or an evening drink to deal with feelings of fatigue and overwhelm. Unfortunately, these are only temporary bandaids, providing artificial feelings of energy and relaxation. Overconsumption can cause disruptions in your sleep and leave you feeling more fatigued the following day. It’s best to limit caffeine intake and avoid drinking caffeine too late in the day. Avoiding alcohol is the best way to prevent the unwanted side effects associated with its use.
Take Breaks: In our fast paced society it can be hard to make time for breaks. However, taking short breaks throughout the day can help prevent burnout, combat fatigue, and increase productivity overall. Get up and stretch, go for a short walk, or engage in a relaxing activity to recharge your batteries. Even 5-10 minutes can do wonders, and you may soon find yourself returning to work with a renewed sense of energy and drive.
*The above article should not be taken as healthcare advice. Please consult with a healthcare professional if you are experiencing severe or persistent fatigue, as this can be a sign of a more serious problem.