Fatigue is not just debilitating. It can ruin your life. Do you wake up in the morning feeling exhausted? Do you continuously hit the snooze button? You are not alone. There are around 1.5 million people who visit their doctor, to seek advice for fatigue. When you are fatigued you will find it hard to keep your eyes open throughout the day. There are a few common causes of tiredness, but the good news is that there is something you can do about it.
However, ongoing tiredness should be checked by your natural therapist as it could be a sign of an underlying medical condition. It is however, commonly due to lifestyle-related issues that you can change.
Common causes of fatigue
Not enough quality sleep
If you are not getting enough quality sleep you will wake up still feeling exhausted. Sleep is the foundation for our energy and good health. Lack of sleep can also lead to depression, irritability and reduce your alertness and concentration. You should try and get between 7 and 9 hours of sleep a night. To help you achieve this you can try to incorporate daily routines and ensure your bedroom encourages consistent, unbroken sleep. You should aim to go to bed and wake up at the same time each day. This will get your body into a regular rhythm. Also avoid naps, as they can disrupt your sleep pattern.
In order to help set your bedroom up for sleep you need to make sure it is dark and quiet, with a comfortable temperature. For at least an hour before you go to bed avoid screen time. Exposure to blue light from computers, phones and tablets can cause insomnia or delayed sleep onset by reducing levels of melatonin. If you must use them, remember to change the setting to filter out blue light. Remember exposure to computers, scrolling on your phone, even the phone near your bedside can add to sleep disruptions and your fatigue. There are many good products available to assist you with this.
If you’re experiencing unavoidable sleep disruption, such as caring for a baby or small child during the night, then unfortunately this is part of the territory and tiredness is something that you will experience. If this is the case then there isn’t much you can do, except try to share the load wherever possible.
Diet
Our main source of energy comes from the food we eat. What you eat can impact how you feel. For your body to function properly you should eat a mix of carbohydrates, fats and proteins called macronutrients and these need to also contain micronutrients, which come from the vitamins and minerals you eat. Micronutrients help your body absorb macronutrients. Sometimes your body is not absorbing your nutrients. This will leave you feeling lethargic. To keep this from happening try to avoid sugary carbs such as donuts and sweet biscuits when you get to that afternoon slump. Eat a healthy and varied diet to boost your energy levels. The foods that are best for energy are foods that are rich in iron and have a low-glycaemic index. This includes your wheat free yeast free breads and quinoa.
Iron deficiency
This is one of the possible medical explanations for your tiredness. It’s most common in women, especially if you are pregnant, breastfeeding or menstruating. Iron deficiency can be caused by insufficient dietary intake, chronic blood loss, excessive exercise or an inability to absorb iron. It can make you feel fatigue and if left untreated, can lead to iron deficiency anaemia. This condition can cause breathlessness, dizziness and more fatigue. You can increase your iron intake by adding foods such as lean beef, fish, kidney beans, lentils and chickpeas, eggs, cereals, oats and quinoa, nuts and leafy green vegetables such as spinach, kale and green salads to your diet.
Stress
Stress can be a major cause of fatigue. Hormones and chemicals into your body that can simulate a ‘flight or fight’ response. These chemicals can temporarily deplete energy supplies in your body. This can also affect your quality of sleep making the problem worse. Try some stress relief activities such as walking, meditation, yoga or tai chi. Do you worry a lot? Here’s what to do, check it out https://www.wellbeing.com.au/mind-spirit/worry-a-lot-heres-what-to-do.html
Exercise
Hitting the gym when you suffer from fatigue may seem counteractive, but it will increase your energy far more than staying on the couch. Inactivity can decondition the body’s musculoskeletal and cardiovascular systems, and depress your mood. This will all contribute to fatigue. You should aim for at least 30 minutes of moderate-intensity exercise or walking every day. If you work at a desk, try adding 10-minute activity breaks to your day.
Thyroid issues
If your energy levels are low, your thyroid gland could be the issue. It’s responsible for producing a hormone called thyroxine, which regulates the activity of all cells and tissues in the body. Too little thyroxine causes your metabolism to slow down. Symptoms can include lack of energy, weight gain, developing dry skin and experience cold hands and feet. If your body makes too much thyroxine, your metabolism goes into overdrive.
Symptoms of this can be unintended weight loss, heart palpitations and anxiety. If you suspect you have thyroid issues, see your natural therapist who will refer you for a blood test and perhaps even an endocrinologist. Most thyroid conditions are usually treatable with correct diet and lifestyle changes if you get in early before they advance too far. Alternatives are medication. So, it is always a good idea to check why you suffer from fatigue and rule out underlying causes.
What to do now?
If any of the above is describing you consult your natural therapist or doctor to find the causes. Often changes in diet in lifestyle which can be corrected by your naturopath or therapist will bring favourable results. Read more on https://www.stressfreehealthmanagement.com/naturopathy
