Fatigue can stem from obvious reasons such as lack of sleep or coming down with the flu or a cold. However, it could also be triggered by an undisclosed health condition or even a deficiency. Addressing fatigue can involve treating nutrient deficiencies, making dietary changes, diagnosing and managing medical conditions, and adjusting lifestyle habits.
Here are some potential causes for persistent fatigue:
Poor Sleep Quality
Adequate sleep is crucial for maintaining overall well-being. Many individuals fail getting sufficient rest, resulting in exhaustion. Throughout sleep, the body undertakes various vital processes, such as releasing growth hormones and conducting cell repair and regeneration. Most people wake up feeling rejuvenated and attentive following a night of restful sleep.
While sleep needs vary individually, adults are generally advised to aim for a minimum of 7 hours of sleep per night to optimise health. For those suffering from sleep conditions, natural supplements, medications, and addressing underlying medical issues may offer relief. Seeking guidance from a healthcare professional is recommended to receive appropriate care and support.
Stress
While occasional stress is a natural part of life, prolonged stress can result in fatigue. In fact, sustained stress may precipitate stress-related exhaustion disorder (ED). Chronic stress can induce alterations in the structure and function of the brain, as well as foster chronic inflammation, increasing symptoms such as fatigue. Engaging with a therapist can aid in crafting techniques to manage stress.
Underlying Medical Conditions
If you're encountering persistent, unexplained fatigue, it's advisable to schedule an appointment with your physician and share your symptoms. They might suggest conducting tests to eliminate specific health conditions known to induce fatigue.
Understanding that constant exhaustion isn't normal is crucial. If you frequently experience fatigue, there are probably one or more underlying causes. Seeking appropriate treatment for any medical conditions at the root of your fatigue can not only enhance your overall well-being but also lead to improvements in other aspects of health.
Deficiencies
Feeling constantly tired can sometimes be due to deficiencies in essential nutrients, even if you're achieving more than 7 hours of sleep each night. Deficiencies in the following nutrients have been associated with fatigue:
- Riboflavin (Vitamin B2)
- Iron
- Niacin (Vitamin B3)
- Magnesium
- Pyridoxine (Vitamin B6)
- Folate (Vitamin B9)
- Pantothenic Acid (Vitamin B5)
- Vitamin B12
- Vitamin C
- Vitamin D
If you're struggling with fatigue, consulting with your healthcare provider about the possibility of nutrient deficiencies is advisable. Addressing deficiencies in one or more of these nutrients can alleviate fatigue once your nutrient levels are restored to normal.
Too Much Caffeine
While caffeinated products such as coffee and energy drinks may offer a temporary energy boost, excessive reliance on them can actually increase fatigue the following day. This is because excess caffeine can disrupt sleep patterns, potentially leading to feelings of tiredness.
Studies indicate that morning fatigue often prompts individuals to consume excessive amounts of caffeine, further disrupting their sleep-wake cycle. Consequently, there's a tendency to lean on coffee or other caffeinated beverages to combat fatigue, leading to a cycle of poor sleep followed by heightened caffeine intake.
While moderate consumption of coffee and beverages like green tea can have potential health benefits, energy drinks are typically filled with stimulants and added sugars, making them best avoided.
If you struggle with sleep disturbances and frequently consume caffeinated drinks, cutting back on your intake might be beneficial in improving both your sleep quality and energy levels.
Poor Diet
The food you consume plays a significant role in determining your overall sense of well-being. To sustain energy levels and ensure your body receives essential nutrients for vital functions, it's crucial to keep a balanced diet rich in nutrient-dense foods.
Not having enough calories and essential nutrients like protein can prompt your body to utilise fat and muscle for energy, potentially leading to a decrease in both body fat and muscle mass, which can contribute to fatigue.
Furthermore, diets abundant in highly processed foods can negatively affect energy levels. For instance, excessive consumption of added sugars may disrupt sleep patterns and elevate blood sugar and insulin levels chronically, resulting in fatigue.
Opting for a diet that minimises ultra-processed foods and added sugars while emphasising nutrient-rich options such as fruits, vegetables, legumes, and healthy protein sources may aid in reducing fatigue, promoting sound sleep, and providing optimal nutrition for your body.
Not Drinking Enough Water
Maintaining proper hydration is essential for sustaining energy levels. The numerous biochemical processes occurring in your body daily result in the loss of water, which needs replenishing. Dehydration arises when insufficient liquids are consumed to compensate for water lost through urine, stool, sweat, and respiration. This condition can lead to diminished energy levels and impaired concentration.
While the guideline of drinking eight 8 glasses of water per day is often mentioned, hydration requirements vary based on factors such as weight, age, gender, and activity levels. Common signs of dehydration include thirst, fatigue, light-headedness, and headaches.
Being Overweight
Ensuring a healthy body weight is crucial for overall well-being. Obesity not only escalates the likelihood of numerous chronic conditions such as type 2 diabetes, heart disease, and specific cancers but also heightens the risk of chronic fatigue.
Being overweight elevates the chances of developing obstructive sleep apnea and heightens the risk of daytime drowsiness. Maintaining a healthy body weight may promote sound sleep and sustained energy levels.
Other Possible Causes
There are various factors that can result in fatigue. It's crucial to recognise that exhaustion can stem from multiple sources.
Here are several additional common explanations for feeling tired:
- Shift work: Disrupted sleep patterns from shift work can lead to fatigue.
- Substance dependence: Individuals reliant on drugs or alcohol often encounter fatigue.
- Certain medications: Some pharmaceuticals, such as steroids, blood pressure drugs, and antidepressants, may cause side effects like insomnia and increased fatigue.
- Sedentary habits: A lack of physical activity during the day can contribute to daytime tiredness. Engaging in exercise can reduce overall fatigue.
Conclusion
While occasional fatigue is common, consistently feeling drained and worn out is not typical. Chronic fatigue can be attributed to various factors, including underlying health issues, lack of essential nutrients, disturbances in sleep patterns, excessive caffeine consumption, and prolonged stress.
If you find yourself experiencing persistent fatigue without a clear explanation, it's important to consult your doctor to determine the root cause. In many instances, addressing the underlying factors through lifestyle changes, dietary adjustments, or appropriate medical interventions can lead to improvements in fatigue levels.