7 FATIGUE CULPRITS YOU NEED TO OVERCOME TO BE HEALTHY AND HAPPY

There is no doubt we all feel tired from time to time. One expects to feel a bit exhausted after spending extra hours in the office trying to finish a project. Social media engagements, socializing and hanging out with friends late into the night can also contribute. However, when you begin to experience a bone-tired feeling all the time, and you can't seem to shake it off no matter how much you try to relax, it is most likely to be fatigue. Let’s look at some fatigue culprits you need to overcome to be healthy and happy.

WHAT IS FATIGUE?

Fatigue is a combined feeling of weariness, extreme tiredness, and diminished functioning. Characterized by lack of energy and motivation to get up in the morning, it poses a challenge to doing your usual daily activities and making it through your day. It comes with the overwhelming urge to sleep, but it doesn't go away even after you rest or sleep. Fatigue can be physical, mental, or both. Physical fatigue can be bodily weakness, reduced stamina, or tiredness. Symptom of mental fatigue is cognitive weariness affecting concentration, memory, and decision-making abilities.

There are three classifications of fatigue according to its duration of occurrence:

Acute fatigue is a sudden and short-term debilitating lack of energy that lasts for a few weeks or less.

Subacute fatigue is a longer duration of tiredness with an expanded timeframe compared to acute fatigue, typically lasting for 1-3 months.

Chronic fatigue syndrome (CFS), also known as myalgic encephalomyelitis (ME), is characterized by persistent and extreme tiredness lasting for at least six months.

Symptoms of fatigue may include:

Headaches

Depression

Dizziness

Difficulty with sleeping

Lack of focus and concentration

Cognitive issues

Extreme physical or mental exhaustion

Abnormal exhaustion after exercise

Nervousness, anxiety and irritability

Unexplained muscle or joint pain

Lack of energy and motivation

Difficulty starting and completing tasks

WHAT CAUSES FATIGUE AND HOW CAN YOU OVERCOME THEM?

In our fast-paced and demanding world, many individuals feel extremely exhausted and are struggling with low energy levels daily. The major causes and triggers of fatigue are certain lifestyle factors, underlying medical conditions, psychological problems, or a combination of these factors. Prolonged periods of cognitive activity, overload of work, and poor diet can cause fatigue. Here are seven fatigue culprits you should overcome to beat the energy drain.

1. Lack of Quality Sleep

Poor quality or inadequate sleep causes fatigue and can harm your health and overall well-being. When you have set many tasks to accomplish, one thing you might do is gradually squeeze off sleep on your agenda. But if you miss out on quality sleep, it can lead to energy drain, lack of concentration, poor memory, and irritability. Poor sleep habits and sleep disorders are also reasons why you do not sleep well at night and feel tired during the day. 

How to Fix It

Aim for seven to eight hours of sleep every night to get a restful and restorative sleep. According to the Centers for Disease Control and Prevention, an adult needs seven or more hours per night. Try going to bed and getting up in the morning at the same time every day. Keep your bedroom quiet, dark, and comfortable. It is best to avoid heavy meals and drinks that contain caffeine a few hours before bedtime. Taking sleeping pills may not be the best fix. They are addictive and do not provide a long-term solution because they do not address the causes of sleep disorders.

2. Anemia

Anemia occurs when you do not have enough healthy red blood cells to circulate oxygen throughout the body. When the amount of oxygen transported to the heart, brain, and other organs is insufficient, the energy available to these organs decreases. Without enough iron, your organs and the entire body may not be getting the oxygen they need, and that leads to lethargy and fatigue. Anemia is common among women who still menstruate, particularly those who have heavy periods. Iron and vitamin deficiencies, chronic illness, abdominal cancer and sickle cell disease are some causes of Anemia.

How to Fix It

Carry out a blood test to confirm if you have anemia. If you're anemic, you might need to take iron supplements and adjust your diet by consuming iron-rich foods like liver, chicken, beef, fish, beans, lentils, spinach, oatmeal, potatoes, broccoli, nuts, and iron-enriched cereals. It is easier for the body to absorb iron derived from animal protein than iron derived from plants. Avoid caffeine when consuming these foods because it can inhibit its absorption.

3. Too Much Alcohol

Alcohol is a central nervous system depressant that slows down brain function, decreasing energy, focus and the ability to make decisions. Excessive consumption of alcohol can disrupt your sleep patterns, leading to fragmented and less restful sleep, which can result in feeling tired upon waking up. It increases urine production and can lead to dehydration and affect your overall bodily functions. Alcohol can also interact with certain medications, intensifying their sedative effects and leading to increased drowsiness and fatigue.

How to Fix It

If you must drink, do it in moderation and stay hydrated by drinking water in between alcoholic beverages and after drinking. It may be advisable to avoid alcohol while on specific medications. If you're taking alcohol to alleviate stress, learn to manage it in more positive ways. Start each day with gratitude or find a thought that gives you positive vibes. Try laughing several times a day, pamper yourself, and practice stress-reduction techniques such as deep breathing, mindfulness, yoga, meditation, and maintain a healthy circle of friends. Here are more tips on how to cut down on alcohol.

4. Diet

A diet low in vitamin D and B12 can contribute to fatigue. It is necessary to eat a healthy diet if you want more energy in your life. Food high in fat and glucose will harm your sleep, leave you tired, and make your blood sugar spike. Sweet and fatty foods can boost energy only temporarily and then wear off. They will put you at risk of type 2 diabetes, blood pressure, and heart disease. A balanced diet and plenty of water provide the energy and nutrients you need for health and vitality.

How to Fix It

Take a good look at your diet and make a few healthy choices. Eat a combination of these foods to fight fatigue. Place yourself on a healthy and balanced diet of vegetables, fruits, carbohydrates and proteins. It will dramatically boost your energy level, reduce fatigue, and increase motivation. Start your day with carbohydrate-rich breakfast foods such as cereals or wholegrain bread. Do not skip meals, as going without food for too long may dip your blood sugar level. Do not overeat, as large meals can drain your energy.

5. Medical Conditions

Medical conditions such as diabetes, lung, kidney, and heart diseases can make you feel tired all the time. Severe and long-lasting fatigue can sometimes be due to an underlying illness. For instance, when the heart isn't working optimally, the delivery of nutrients and oxygen in the blood is compromised, which can lead to fatigue. Similarly, having too high or too low blood sugar can result in fatigue. It is necessary to see your doctor when you have any unrelenting feelings of exhaustion.

How to Fix It

If you're having a low energy level over a long period and feel like it could be due to something more serious, consider seeing your doctor. Treating an underlying or known medical condition can help to reduce fatigue. Your doctor can check to know if the underlying health issue or medication is the cause of the fatigue. If a medication is causing you fatigue, your doctor can adjust the dose or recommend taking it at bedtime or switching to a different medication or alternative treatment.

6. Overuse of Caffeine

Caffeine is a stimulant that increases alertness and temporary surge of energy. Excessive use of caffeine can lead to a feeling of tiredness or contribute to fatigue. When the stimulating effects of caffeine wear off, you may experience a feeling of fatigue. If you're accustomed to a certain level of caffeine intake and suddenly reduce or stop consuming it, you can experience symptoms of fatigue. Drinking caffeinated soda, tea, or coffee may give you a temporary mental and physical boost, but taking it in large quantity after 2 p.m. can interfere with your ability to fall asleep and stay asleep at night. 

How to Fix It

If you must consume caffeine, do it in moderation and be aware of your tolerance. Avoid consuming caffeine too close to bedtime. The U.S. Food and Drug Administration recommends cutting off on caffeine at least four to six hours before bedtime. If you feel symptoms of fatigue, try to stay off caffeine completely for a month to see if you feel less tired without it. Substitute it with herbal teas such as peppermint and chamomile.

7. Overexertion and Burnout

Overexertion can come from professional, family, and social obligations. Pushing yourself to the limit and neglecting self-care can result in burnout, characterized by extreme fatigue, emotional exhaustion, and reduced performance. Over-exercising and addiction to long hours of workouts can also cause physical exhaustion and chronic fatigue. Other common causes of fatigue are burnout due to job demands and conflicts at work.

 How to Fix It

Prioritize self-care, set boundaries, and allocate time for relaxation and leisure activities. If you're experiencing stress due to work-related issues, take steps to address it and seek support from a therapist or counselor to develop strategies for managing and preventing burnout. Try to streamline your activities and set your priorities in terms of the most necessary tasks. Take a break to relax and unwind, and allow your mind and body to rejuvenate so you can return to work more creative, productive, and effective. Outsourcing can also help you deal with overexertion and burnout. Here are some tasks you can outsource to boost productivity.

FINAL TAKE

It is not abnormal to feel fatigued once in a while. But if it persists, you must identify the underlying causes and take appropriate steps to address them. By getting adequate sleep, managing stress positively, maintaining a healthy and balanced diet, moderating the use of caffeine and alcohol, and adopting a more active lifestyle, you can significantly improve your energy levels and enhance your overall health and happiness. If the symptoms of fatigue persist and make it difficult for you to get up in the morning and go about your day, you need to see your doctor or therapist.