How to deal with Fatigue

Do you find yourself:

  • Feeling like you have no energy

  • Struggling to recall things

  • Sleeping more than normal

  • Not wanting to or not being able to do normal activities

  • Paying less attention to how you look

  • Feeling tired even after sleeping

  • Trouble thinking or concentrating

  • Chronic tiredness and exhaustion

  • Moodiness and irritability


If so, perhaps you are experiencing fatigue. It is common for fatigue symptoms to extend beyond mere tiredness to include other physical, mental, or emotional symptoms mentioned above.


If you checked off majority of these boxes, perhaps you are experiencing fatigue.



What exactly is Fatigue?


Fatigue is an unpleasant feeling of extreme, persistent and debilitating weariness, tiredness, or lack of energy that interferes with everyday activities.


Why do we feel Fatigued?


Psychological, physiological, and physical factors may contribute to fatigue:

Stress- A stressful environment, whether it be at work or in your personal life, can drain you emotionally and leave you feeling tired and drained. Stress adversely affects the adrenal glands, brain, nervous system, endocrine system (hormonal system), and immune system. The body's natural reaction to chronic stress is the increased production of cortisol, which can negatively affect the immune system.

Alcohol- As a depressant, alcohol slows down the nervous system and can interfere with a person's normal sleep patterns, preventing the body from getting the rest it needs to recover and function at its best.

Caffeine- Caffeine stimulates the nervous system, so overconsumption can adversely affect sleep quality and cause insomnia.


Lack of regular exercise- Sedentary lifestyles without regular exercise may cause heart rates to rise and oxygen consumption to decrease, leading to fatigue. Required by the body, oxygen converts nutrients into energy, so with lower oxygenation comes lower energy. Along with higher heart rates comes fatigue.


Lack of sleep or sleep disturbances- Fatigue can result from working late, jet lag, sleep apnea, narcolepsy, insomnia, and reflux esophagitis.


A nutritionally poor diet- Not getting enough nutrients from your diet, you are at risk of becoming deficient in vitamins, such as iron, which can lead to fatigue.


Mental health- Fatigue may be brought on by mental health issues or life changes such as anxiety, bereavement, and grief, or life events such as divorce.


Fortunately, there are plenty of simple ways to boost energy.


Fill up when you are feeling low on energy with these tips:

Tip 1- Eat often

Keep your energy levels up with small healthy snacks throughout the day rather than one large hearty meal. By eating smaller meals more frequently during the day, you may be able to control your blood sugar level.


Favour whole grains and other complex carbohydrates such as nuts and seeds. Not only do they make the perfect snack, it takes longer for these to digest than refined grains, preventing blood sugar fluctuations and making them ideal foods for fighting fatigue. Incorporating it into your diet can provide you with healthy nutrients as well as energy.



Tip 2- Get moving

If you feel fatigued, exercising seems like the last thing on your mind. But, in reality, regular exercise will help you feel more energetic in the long run. Walking for just 15 minutes can give you an energy boost, and the benefits increase as you exercise more frequently.


Begin with a modest amount of exercise, and gradually work your way up until you can complete 2 hours 30 minutes of moderate-intensity aerobic exercise every week. An activity as simple as walking for 15 minutes can give you a boost of energy, and the benefit increases with frequent physical activity.