Everything you need to know about fatigue and how to fight it!
Have you ever felt like your body or mind is just too tired to function after a long day? There are many reasons why we might experience fatigue, whether it's from working too hard, not getting enough sleep, having mental baggage that drains our energy. Are you eating well and exercising regularly? Maybe all of the above will help!
Most people don't realize that they can actually do something to increase their energy levels. They think it's just a matter of time before they run out, and then there is nothing else left for them.
There are things you can do to help your body produce more energy throughout the day. The first thing you need to know is what's causing the problem in the first place.
You might be surprised that it isn't as simple as eating healthy and getting plenty of sleep. You should also consider some different factors, one being environmental stressors such as noisy neighbors or an office environment full of fluorescent lights.
These contribute heavily to chronic fatigue and have been shown to cause lasting symptoms like headaches, dizziness and more that make it hard for someone experiencing it to maintain a normal lifestyle without sacrificing their mental health or risking their physical safety by driving while exhausted.
Our energy isn’t infinite. Every time we do anything, it costs us a little bit. Sooner or later, that will catch up to you and your body will need to take a break for some time before it can go on again.
People always say "do not waste your energy". It's true because every action has an output and there will be times when the output can exceed what we have in reserve.
Burnout is a real thing.
When this happens, yikes! When we are burnt out, we might start forgetting things which could lead us into trouble. We may be more irritable or less productive at work or school-or even our personal lives with friends and family members too.
It sometimes feels like the only way to get anything done is to work all day, every day. A few simple changes in your life can help prevent burnout and improve your performance!
What is fatigue
Fatigue is often referred to as lethargy or exhaustion and is that feeling of tiredness and weakness, both physically and mentally. It can cause mental fog, trouble focusing on the task at hand or remembering what one was just doing. The major problem with fatigue is that fatigue leads to even worse fatigue!
It is important to understand the difference between temporary and chronic fatigue. Temporary fatigue can be overcome with rest, while chronic fatigue is more long-term and requires more serious treatment.
It is true that physical fatigue can have a significant impact on your day-to-day life. It is difficult to carry grocery bags or climb stairs when you are tired, and it also affects the way you do other things in your life.
The psychological fatigue is a distinct experience that can be felt not just in the limbs but also all over. It's characterized by feelings of fatigue and total body exhaustion, which has an overall negative effect on the physical capacity of individuals as well as their cognitive and emotional performance.
Mental fatigue can be extremely dangerous, especially when driving or operating heavy machinery. If you suffer from mental fatigue, you may be mistaken for being drunk or intoxicated.
Causes of Fatigue
Understanding the root causes behind fatigue is a vital part of getting rid of it. If you can get rid of the underlying cause, you won't have to worry about fatigue ever again. The three most common types of sources for fatigue are lifestyle, psychological and medical.
Fatigue can be a sign that your lifestyle needs a change. We all know this feeling: we wake up and feel exhausted, like someone has just drained our energy. Let's take a look at how to identify the cause of this fatigue and what you can do about it. Is there too much alcohol or caffeine in your diet? Too many physical activities? Not enough sleep? All of these things are factors for fatigue so make sure to adjust them accordingly.
Your fatigue could be a result of one of the many common mental health conditions. If you suffer from depression, stress, anxiety, or are dealing with grief; your energy can be drained. These mental health issues can make a person feel tired and listless.
Chronic fatigue is a debilitating condition that can be caused by medical issues. If you experience chronic fatigue, it's important to talk to your doctor for diagnosis and treatment. Here are some of the typical medical conditions that will result in chronic fatigue:
- Depression is not just a feeling of sadness, but it's also a physical drain on the body. It can cause you to lose sleep which will make fatigue worse. The first step in correcting this problem is seeking professional help to address the issue.
- Diabetes is an invisible disease that can make you feel like your life is out of control. With Type 1 diabetes, you may need to inject insulin at least 3 times a day with a needle or pump. You might also have to track and regulate the foods that you eat, which will seem impossible until you get used to it!
Sometimes all the medical interventions in the world won't be enough if your blood sugar levels are too high for too long. Diabetes can take over every aspect of your life if left unchecked!
Having unstable blood sugar levels can lead to exhaustion and fatigue, which in turn leads to long-term damage on your body.
- Chronic fatigue syndrome is a debilitating condition that will leave you feeling chronically fatigued for many months. There are no specific tests to diagnose it, but there are compelling reasons to suspect chronic fatigue syndrome in those who feel weak and drained all the time.
- Sleep apnea is a disorder that causes you to stop and start breathing while you sleep. This pattern will cause a lack of oxygen in your body, which leaves you feeling exhausted after sleeping.
- Toxic exposure can leave you feeling like a zombie. Chemical solvents, dust, chlorine, and other pollutants and toxins are not only going to result in chronic fatigue but also long term damage to your body.
- Chronic inflammation is one of the most common causes of fatigue and can be caused by stress, improper diet, injury, and many other things. Along with causing fatigue for those who suffer from this ailment - which often goes undiagnosed - chronic inflammation can also lead to long-term damage such as joint pain or rashes on the skin that are not easily remedied.
- Nutritional deficiencies are one of the biggest causes of exhaustion and fatigue. When you feel like all you can do is sleep, it's time to nourish your body with a proper diet. The right fuel - fresh fruit and vegetables, lean meat, and grains - will help eliminate exhaustion from your life.
The root causes of fatigue should be identified to fight extreme exhaustion!
Effects stress has on fatigue
Recent studies on stress and fatigue has actually proven that chronic stress can lead to a deficiency in certain neurotransmitters that could potentially cause higher levels of fatigue.
Chronic stress produces more cortisol which has been shown to affect neurotransmitter production which can result in a lack or exhaustion or just over time, these things can accumulate and have negative effects on your body.
High levels of stress should not be ignored and should be managed to the best of your ability.
There are many ways to manage stress and keep it in check. How you do this will depend on how much control you feel over your environment, what time of day you're most stressed (morning or night), what type of work/lifestyle balance feels best to maximize the quality of your life, and how much space there is for creativity in your daily routine.
One way is to take care of one’s mental health. This can be achieved by getting enough sleep and exercise, finding time for meditation or relaxation, and learning how to say no when it feels like too much.
Symptoms of Fatigue
As we have established fatigue is a common problem that affects many people in different ways. It can be caused by physical or mental stress, lack of sleep and even anemia.
The best way to deal with fatigue is by knowing the symptoms so you can treat them accordingly. Here are some of the most common ones that you should know about if you want to get rid of this condition for good!
Imagine that it's a beautiful sunny day and you have the day off from work. You wake up feeling refreshed and ready for anything until you realize whatever is holding you back on that day is still there - even after two weeks
Chronic fatigue can cause many different physical manifestations in your body such as sore muscles, dizziness, abdominal pain, headache, bloating and painful lymph nodes.
If this sounds like something you're experiencing every day, make an appointment with your doctor to find out what is causing these symptoms.
It can have different effects on each sufferer.
Some may find that their concentration and motivation are both lacking while others may experience mild moodiness or even hallucinations. These symptoms won't just affect your day-to-day life, they can also put strain on relationships with friends and family. It's important to understand the true impact of this condition so you can take proper steps to deal with it effectively.
- poor concentration
- lack of motivation
- loss of appetite
- memory impairment
- poor judgment
- slow reflexes and responses to stimuli
It's time to change your diet!
A healthy diet is one of the leading causes of energy! If you eat the wrong foods often, you can start to feel tired and overly exhausted. To eliminate fatigue and enhance your energy levels, make sure that you avoid those kinds of food which will make
you feel heavy.
Consume Food That Give You Energy
It's important to eat food that has a high energy content in order to feel good and function well. Eating food that give you energy like bananas, oatmeal, or carrots can keep your body running smoothly and make it easier for us humans to maintain our energetic selves without crashing at 2 pm.
Having a diet that includes whole grains can help you to maintain an even blood sugar level. Complex carbohydrates are digested at a slower rate than simple carbs, so they provide you with more energy for a longer period of time. This is why complex carbs are often found in breakfast foods like oatmeal or cereal, which people eat before going to work because it will keep them full and energized throughout the day.
Eat Small Snacks Between Meals
You don't have to go hungry for hours in-between meals, just eat a small snack every few hours. This is a much healthier option and can result in less calories consumed than if you wait until your next meal.
While it's still important to eat three healthy meals per day, snacking on nutritious foods between meals will help curb hunger and keep the metabolism going strong.
It is a good idea to eat small snacks in between meals. This helps to avoid hunger and keep you feeling refreshed throughout the day. The best time for these snacks are about three hours after lunch, or before dinner. Eating nutritious foods like fruits, vegetables, and nuts will help with this process as well!
Drink Plenty of Water
Make sure you drink plenty of water! Not only does it keep your mouth clean and your body hydrated, but it also has a lot of benefits for other parts of the body. Drinking enough water can decrease blood pressure levels even if someone suffers from hypertension or high cholesterol.
Did you know that the human body is made up of 60% water? It's important to stay hydrated! Drinking plenty of water helps keep your skin looking youthful, reduces fatigue and headaches, and can even improve mood.
Drinking a lot of water can reduce your fatigue and give you a more well-rested feeling.
Eat Foods that Detoxify Your Mind and Body
Eating nutritious foods that detoxify your mind and body is a wise choice, but it's hard to know where to start. Luckily, we've put together this handy list of some of the best food choices for you.
The effects of eating healthy are well documented: you'll feel better mentally and physically by avoiding processed foods with tons of sugar or additives. But don't worry - there are plenty of delicious options out there too! If you're looking for a few good places to get started, try these:
- Berries – high in antioxidants and fiber; great for boosting energy levels
- Spinach – loaded with vitamin C, iron, magnesium, folate; boosts immunity
- Avocado – contains potassium
Eating cabbage and broccoli will help to cleanse your body from harmful toxins while providing you with antioxidants. Consuming beets also provides your body with a helping hand in removing free radicals. Other foods that can help detoxify your body are:
- Green Tea
Time Your Eating
Balance is the key to maintaining a healthy metabolism, and it starts with your meals. Eating too much or too little can lead to chronic fatigue, which will make you feel lethargic and disrupt blood sugar levels. Eating at regular intervals will keep your energy levels stable, so that you have enough energy to get through the day without feeling exhausted afterwards.
Change your lifestyle
When you consider that a person's lifestyle can have such a big impact on their health, it is understandable why so many people are tired nowadays. A person who has an unhealthy diet and no exercise will get more than just exhaustion from the situation.
Constantly struggling to keep up with work and kids can also leave you feeling tired. The first step to getting your energy back is recognizing where the problem stems from. Review the things that you do every day and see if there are any patterns or habits that might be adding to your fatigue.
I know it sounds like a lot of work, but by doing just one thing differently each day, then over time you could find yourself much more energized than before!
Get Enough Exercise
Exercise is the best way to get your body moving and your blood pumping. With each beat of your heart, the oxygen in your bloodstream is poured into every cell in order for it to function properly.
At the start the tiredness that your feeling can be a huge impediment to staying physically active. When you are tired, every step feels like an effort that drains more energy. Luckily exercise has been proven to fight fatigue and increase endurance levels.
This process becomes more efficient as your muscles become stronger and healthier over time—and that's a feeling worth working up a sweat for!
How exercise can help you beat fatigue!
- Getting enough exercise can be the difference between feeling energized and drained. If you want to stay on top of your game at work, then getting a good workout in is just what you need! By taking some time for yourself each day, you will see how much better you feel when it's all said and done.
- Exercise is the best way to do away with stress, and by being healthy, you can also be happy. Stress not only makes us physically exhausted but it can affect our mental and emotional state too. There are many ways we can release tension but one of the most effective methods is exercise because it releases endorphins that make us feel good.
- Exercise helps you sculpt your body. As your muscles become more defined, your body works more efficiently.
- Exercising regularly is a great way to fight fatigue. Regular exercise strengthens your muscles and joints that may be worn out from repetitive work. An added benefit of regular exercise is reducing the symptoms of chronic fatigue, such as mood swings due to lack of sleep, and headaches caused by stress.
It's always important to find ways to increase your physical activity. You can head out for a jog in the morning or evening, head to the gym, or participate in a sport on the weekends. Here are some other forms of exercise that you can do to help you overcome exhaustion.
Practicing yoga is great for improving your mental and physical health in more ways than one. Yoga will not only help increase your energy levels, but it’s excellent for regaining balance. Practicing yoga on a regular basis can also help you deal with stress, decrease the symptoms of depression, and improve flexibility. Yoga has been known to boost metabolic rate as well as cardiovascular health while increasing all-around fitness.
Running or Walking
It's a sunny day and you're feeling tired. You know that all of those hours in your office chair has caught up to you, but it's too late for lunch. What are some alternatives to the obvious solution? Walking or running! The best part about these exercises is that they can be done anywhere! All you need is a pair of feet and an open space- so grab your shoes and get moving now!
Running and walking are the perfect ways to get your heart pumping, make you more energetic, and improve your overall health.
Dancing offers many benefits to your body and mind. Dancing is one of the most enjoyable forms of exercise. Dancing can help you combat stress while toning your muscles, which has been shown to improve blood flow in addition to strengthening joints, bones, and organs. It's also an effective way to manage weight: by participating in an organized dance lesson or just going out for a Friday night fun-filled dance with friends--you might feel happy afterward! This happiness can be extremely beneficial when fighting fatigue.
Get Enough Rest and Sleep
Sleep is a primary way to recharge your battery. When you sleep, your body releases the hormones that it needs to help combat fatigue and improve mood balance. Sleep also restores your body's ability for optimal performance.
One of the most important things we do every day is rest and get enough sleep each night so our bodies can recover from all their hard work throughout the day - especially from fighting fatigue!
I can feel the difference in my fatigue after I take a nap or sleep for eight hours, and that might not be as crazy as it seems. You see, your body produces endorphins which make you feel happy and more satisfied with life when you are well rested. These chemicals also help combat feelings of depression or anxiety, which is often what causes people to stay up late at night. So don't underestimate just how important rest is to your mental health!
The best thing you can do for yourself is to find an experienced functional medicine practitioner who will help you uncover the root cause(s) of your condition so you can begin healing naturally.
If you still have any unanswered questions feel free to check out our Enhance Your Energy (E-Book) for more information!