What Is Fatigue?

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If you have ever felt tired for no reason or felt fatigued, look for the common feelings of having no energy, being sluggish, or generally rundown. If you have ever been fatigued, you know the signs: feeling tired, sluggish, no energy, rundown, and like your get-up-and-go has got up and gone. Fatigue duration is different for different people and affects these individuals in different ways. This is one of many reasons why you should consult with your doctor.

The Definition of Fatigue can be described as unusual and overwhelming tiredness that cannot be overcome by simply resting. With short-term fatigue, you are back to your regular self with a bit of rest. If you suffer from regular fatigue symptoms this could cause you to lose out on several important things in your life.

Prevalence Of Fatigue

People of all ages may experience fatigue. Fatigue seems to affect more women than men and increases with advancing age.

Causes of Fatigue Tiredness

There are many common factors that may be associated with fatigue and tiredness.  Some of these are your age, depression, and even anxiety. There are also other illnesses that can be associated with fatigue like heart conditions, arthritis especially rheumatoid, cancer, multiple sclerosis, diabetes, and even food allergies. If you have or suspect there is a medical condition behind your fatigue, consult a qualified medical practitioner. Be aware of the medications you are taking and pay attention if they may be causing your fatigue, this is common in some individuals.

What You Can Do To Lower Fatigue

Many factors contributing to fatigue are related to lifestyle habits, including but not limited to nutrition, movement, sleep, and stress management. Establishing new habits to support the mind and body can go a long way to lessening fatigue. Below are some scientifically proven strategies to lower fatigue and help you feel more energized.

Overcome Tiredness and Fatigue

1 Hydrate

Water is essential for all functions of the human body, including the transport of nutrients from the food we eat. About 45%-75% of our body weight is water, and when we are low on fluids, we can feel tired or weak. Even mild dehydration can lead to increased tension, anxiety, and fatigue. When we are dehydrated, the blood retains sodium, thickening the blood and making the heart work harder to circulate the blood through the body.

A general guideline is to drink half your body weight in pounds as ounces of water. For example, if you weigh 200 pounds then your daily recommended water intake would be 100 ounces or around twelve 8-ounce glasses of water. If your current water intake is well below the recommended guideline, gradually increase your hydration over time. Drink extra water if exercising or sweating more than usual.

2 Have Regular Routines

Our bodies naturally operate and thrive on rhythms and cycles called circadian rhythms. Some cycles are obvious, like heart rate, respiration, and menstruation. Not so obvious are rhythms controlled internally, like immune function, digestion, and the endocrine system. External factors affecting these systems include seasonal factors, light exposure, meal timing, sleep schedule, and timing of physical exercise.

The good news is that many of these factors can be managed with lifestyle choices. To help protect circadian rhythms, set and keep regular routines for waking and sleeping, exercising, and eating. Both the timing and type of light exposure are especially important to our internal rhythms. The body is especially sensitive to blue light emitted from electronic devices, computer screens, and televisions.

Natural morning sunlight is on the blue side of the light spectrum, signaling the body to suppress the production of melatonin. In the evening, natural sunlight leans toward the red end of the spectrum, stimulating the production of melatonin essential for quality sleep. Since fatigue is often connected to poor sleep, it’s better to avoid exposure to blue light in the evening so that the body will produce melatonin in preparation for sleep.

3. Practice Good Sleep Hygiene

Sleep deprivation resulting from poor quality sleep, especially when chronic, leaves the brain exhausted. A tired brain leads to fatigue, so improving sleep quality will help boost daytime energy levels. Practicing good sleep hygiene means creating the right environment and following recommended behaviors to promote consistent, uninterrupted sleep.

A sleep-promoting environment is one that is dark, and quiet, has the right temperature, and is only used for sleep. While not proven to be a cure for insomnia, good sleep hygiene can help improve sleep quality and help lessen fatigue caused by poor sleep.

Try These Sleep Hygiene Practices To Improve Your Quality Of Sleep

• Set a regular sleep schedule
• Set 60-120 minutes to prepare for bed with a wind-down routine
• Dim lights after dark
• Avoid exposure to blue light from electronics

4.  Be Conscious Of Your Weight

Carrying extra weight is associated with a higher incidence of persistent daytime fatigue. Considering that nearly 70% of the U.S. population is overweight or obese, it is not surprising that fatigue is such a common issue.
Sleep apnea is commonly considered the culprit, but one study conducted over a seven-year period found that fatigue is actually related to metabolic and psychological factors common with obesity. Excessive body fat negatively impacts the immune system, causing the release of inflammatory compounds that are associated with sleepiness and fatigue.

The good news is that healthy weight loss in people who are overweight is a predictor of a reduction in fatigue and excessive daytime sleepiness. Following many of the tips in this guide can help you shed extra weight and beat fatigue at the same time.

5. Exercise But Do Not Overdo It

In a series of population-based studies conducted between 1945 and 2005, the relationship between physical activity, energy, and fatigue was examined.

Fatigue is generally associated with a lack of physical activity; however, excessive physical activity can actually cause fatigue. One study showed that 10-20 hours per week of exercise training is associated with increased fatigue in people with medical conditions.

The bottom line: some physical activity can help fight fatigue, but don’t over-exercise. If you are just beginning to exercise, increase gradually. Monitor yourself and notice if you feel energized or depleted after physical activity even once you’ve rested. If your day-to-day exercise routine leaves you chronically fatigued, consider cutting back.

6. Practice Yoga

The ancient practice of yoga incorporates many components, including meditation, breathing, stretching, and strengthening. Yoga has been shown to have a positive therapeutic effect on various ailments and conditions.

Study results show that yoga can reduce stress, anxiety, depression, and chronic pain improve sleep and enhance overall well-being and quality of life. One study of seniors found improvements in an overall sense of well-being, energy, and fatigue over a six-month period of
regular yoga practice.

A recent study of 173 cancer patients found that those who attended a weekly 60-minute yoga therapy class had a reduction in general fatigue, physical fatigue, and depression over an eight-week period. Other studies have shown similar results for other conditions, including chronic fatigue syndrome, multiple sclerosis, and rheumatoid arthritis.

7. Eat For Energy

Some foods can actually cause fatigue, so it’s important to eat a nutrient-dense diet based on whole foods. Inadequate nutrition is identified as one of the key mechanisms contributing to fatigue. Reduce or eliminate processed and packaged foods and instead eat a diet rich in quality proteins, healthy fats, and colorful fruits and vegetables, especially leafy green vegetables, which are high in iron.

Foods containing toxins, pesticides, and hormones require more energy to be metabolized by the liver. Organic, grass-fed, wild, and pastured foods are easier for the body to process and have better nutrient profiles. Eat seasonally and locally grown as much as possible for the highest nutrient value.

8. Consume Enough Omega-3 Fatty Acids

If you are deficient in omega-3 fatty acids this could cause bad sleep patterns depression and certain inflammatory conditions. The typical Western diet is often low in omega-3 fatty acids, so adding more to your diet could help with fatigue. Dietary sources of omega-3s include leafy greens, walnuts, flax-fed chicken eggs, and fatty fish like wild salmon, anchovies, and mackerel.

Omega-3 fatty acids in supplement form are a common recommendation. Supplementation with fish oil has been associated with a reduction of fatigue and inflammatory markers in lupus, chronic fatigue syndrome, and rheumatic diseases.

9. Try Hydrotherapy

Hydrotherapy uses water for health benefits and the therapeutic treatment of various illnesses. This can include water at various temperatures and different levels of immersion. Hydrotherapy may incorporate a single type of therapy or be used in combination, such as cold water immersion followed by a hot steam bath or sauna.

A study of fibromyalgia patients who participated in warm water hydrotherapy showed improvement in pain, sleep, fatigue, stiffness, and general well-being.

One meta-analysis study showed that regular outdoor winter swimming significantly reduced tension and fatigue and improved mood. One of the most basic forms of hydrotherapy is to simply plunge yourself into cold water or take cold showers. Start by switching your shower to cold for 30 seconds and then alternate between hot and cold. Consider adding cold, hot, or a combination of hydrotherapies to help lower fatigue.

10. Manage Stress

Fatigue is consistently associated with stress, work overload, too little vacation or leisure time, and frequent conflicts with others. Stress is not simply the presence of these factors but is also our perception of stress and how we respond to it. Evaluate the stressors in your life. Take steps to remove the worst offenders, if possible. If stressors can’t be removed permanently or immediately, participate in stress reduction practices like deep belly breathing, meditation, or physical movement.

11. Cut Out Caffeine

When suffering from fatigue, many people habitually reach for caffeine-infused food and beverages to get over energy slumps. This can lead to increased tolerance, requiring even more caffeine to promote alertness. Habitual caffeine users may also experience physical, emotional, and psychological dependence.

Long-term consumption of caffeine has been associated with decreased alertness and increased fatigue, sleep loss, and disruption of circadian rhythms. If you have a caffeine habit, cut back gradually to minimize the symptoms of caffeine withdrawal.

Start off by using ¼ decaffeinated plus ¾ caffeinated, then gradually increase the proportion of decaffeinated over a week or so until you are drinking 100% decaffeinated coffee or tea. Try substituting dandelion root tea or other herbal teas instead of reaching for a cup of coffee.

12. Reduce Or Eliminate Alcohol

Alcohol can aggravate or lead to fatigue in several ways. Alcohol contributes to poor sleep quality and less REM, which results in daytime sluggishness. Alcohol also interrupts circadian rhythms, dysregulating hormones responsible for good sleep necessary for daytime energy. Malabsorption of nutrients, including vitamin B12, folic acid, and nitrogen, is associated with alcohol consumption which leads to nutrient deficiencies linked to fatigue. Lower or eliminate your consumption of alcohol to improve daytime energy levels.

13. Take A Break From Technology

There’s no doubt that many people have become addicted to instant and constant access to information by compulsively checking in online, a condition coined “infomania.” This is often combined with multi-tasking, meaning our brains do not get a break while we juggle information from many sources. The resulting information overload leads to fatigue, affecting relationships and sleep, and can also lead to depression and anxiety. Assess your habitual use of technology. Resist the urge to check your phone or email unless necessary. Give yourself limits and schedule technology breaks.

14. Take A Break From Sitting

Many of us sit all day, and this can add to symptoms of fatigue. A large population-based study in Sweden found that longer sitting times are associated with fatigue across all ages. If you spend a lot of time sitting, take light walking breaks to combat fatigue, or get a standing desk.

15. Figure Out Food Intolerances 

Food intolerances are commonly reported by people who suffer from chronic fatigue. In his book The Inflammation Spectrum, Dr. Will Cole lists fatigue as one of the symptoms of food sensitivities and intolerances. Keeping a food diary along with an elimination/reintroduction diet is an effective way to get to the bottom of food intolerances and sensitivities. It’s best to work with a qualified health practitioner to ensure you get proper nutrition and the answers you are looking for.

16. Balance Your Hormones

Fatigue, along with brain fog and irritability, is a classic symptom of hormone imbalance. Hormones impact every aspect of our physical and mental well-being. Following many of the lifestyle factors in this guide may be enough to get hormones in balance and increase energy levels. If you suspect hormone imbalance, consult a practitioner who has experience in a natural and targeted approach to getting hormones back in balance.

Tiredness Vs. Fatigue. YouTube Video (You May have to double-click on the video)

REFERENCES:

1. Lim W, Hong S, Nelesen R, Dimsdale JE. The association of obesity, cytokine levels, and depressive symptoms with diverse measures of fatigue in healthy subjects. Arch Intern Med. 2005 Apr 25;165(8):910-5.

2. Van’t Leven M, Zielhuis G, van der Meer J, Verbeek A, Bleijenberg G. Fatigue and chronic fatigue syndrome-like complaints in the general population. European Journal of Public Health. 2010 June;20(3):251–257.

3. Engberg I, Segerstedt J, Waller G, Wennberg P, Eliasson M. Fatigue in the general population associations to age, sex, socioeconomic status, physical activity, sitting time, and self-rated health: the Northern Sweden MONICA Study 2014. BMC Public Health. 2017 Aug 14;17(1):654.

Thank you for reading

Michael

Comments are welcome