Fatigue
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
~ Will Durant ~
Fatigue, although a common complaint is not normal. It is a state of feeling exhausted, without energy, worn out or drained. There are dozens of medical explanations for fatigue besides sleep deprivation such as anemia, diabetes, or thyroid disease, etc. Family physicians report that 20-35% of their patients complain of symptoms of fatigue. The problem unfortunately does not stop at the feeling of fatigue but rather the ramifications of feeling tired, such as depression, anxiety, the effects on the immune system, inability to perform your daily tasks, irritability and unless you work and live on your own - the effect on relationships.
Chronic Fatigue Syndrome is a complex condition with a wide array of symptoms and may vary from person to person.
Signs that you may be fatigued
You battle the snooze button every morning, only to drag yourself out of bed with your mind set on one thing—coffee.
You crash in the afternoon with brain fog and trouble concentrating, pushing through until you can go home to your couch.
You know you’d feel better with more exercise and healthier foods but can’t find the motivation to do it.
Root Causes of fatigue
People often complain of weight gain, hormonal changes, or digestive problems, but the vast majority also struggle with FATIGUE. If your doctor has already ruled out the most common medical causes of fatigue—like anemia, hypothyroid, rheumatoid arthritis, or diabetes, but you are still fatigued - what are the possible other causes of your fatigue?
Unhealthy sleep hygiene: Irregular sleeping hours and too much light in the bedroom (there are many other).
Blue light exposure: Spending too much time on laptops, cell phones, or having a television in the bedroom.
Medication Side Effects: Blood pressure medications, statins, antidepressants, antihistamines, and proton pump inhibitors can all cause fatigue.
Micronutrient Deficiencies: Nutrients needed for energy production include vitamin B12 and other B vitamins, iron, magnesium, and vitamin D.
Mitochondrial Function: Mitochondria are the powerhouse of the cell, but they can become damaged by things like pollutants, environmental toxins, infections, medications, or nutrient deficiencies.
Burnout: What some call “adrenal fatigue” is more specifically a dysregulation of the HPA axis. It happens when chronic stress exhausts both the adrenal glands and the nervous system.
Stealth Infections: Lyme disease, EBV, fungal infections, or mold disrupt the immune system and contribute to fatigue.
Gut Problems: SIBO, IBS, and other digestive issues interfere with the absorption of nutrients needed for energy.
Hormones: Cortisol, DHEA, estrogen, progesterone, testosterone, and thyroid hormone all affect energy.
Over-Exercising: Both too much and too little exercise can leave the body feeling drained and exhausted.
Over-Drinking: Caffeine, sugary drinks, and alcohol put a strain on the nervous system and hormones.
Emotional Stress: Everything from anxiety to depression to just plain boredom can cause fatigue.
One has to distinguish between short-term fatigue, in other words you are well aware that for the last few days you have worked hard and didn’t get enough sleep, and long-term fatigue - you are constantly feeling tired and cannot remember when last you felt well rested and it is starting to affect your quality of life - relationships, work, exercise routine, mood and health. It is most often a combination of lifestyle and or health conditions that leaf to long term fatigue. The important thing to know is that it is curable and you should not ignore it, it may often not be a simple single factor approach, but rather a combination of practical cahnges that you may have to implement to restore your energy and health.
In the case of short-term fatigue - here are some quick ways to boost your energy
Move: Movement is one of the best ways to get your circulation going and energy up! Walk around the block, do jumping jacks, or simply stand up for a few minutes and shake out your limbs.
Breathe: Your cells need oxygen to generate energy! Sometimes we hold our breath without even knowing it, so if you’re feeling drained, pause to take a few deep energizing breaths.
Cold Water Splash: If you have access to a sink (and are not wearing makeup), splashing cold water on your face can give you a quick burst of energy.
Hydrate: Your cells also need water to function at their best and generate energy. Being just 2% hydrated can impair your ability to concentrate and focus. Keep water on hand all day, and take some big gulps if starting to drag.
Eat a Snack: Blood sugar swings can be a big cause of fatigue. Rather than get to the point of craving a sweet snack, stay ahead of your energy by eating balanced, whole-food meals.
Nutritionals to assist with Fatigue
Although this is not the answer, and one cannot apply an acute “medicine” approach to nutritionals and a complex condition like fatigue, but keep them in mind.
CoQ10: Coenzyme Q10 is required for energy production at the cellular level. Some of the foods highest in CoQ10 are organ meats and fatty fish, so supplements might be helpful if you don’t eat these foods.
Reishi: Reishi and other medicinal mushrooms are adaptogens, meaning they support the body’s energy production and resilience to stress. Reishi can be taken as pills or as a powder mixed into coffee or tea.
B Complex: Vitamins B1, B2, B3, and B12 are needed for many different enzyme systems to work—particularly those involved in energy metabolism.
Magnesium: Without this mineral your mitochondria can not function optimally, it acts like an anti-oxidant to protect your mitochondria, besides it may assist with a healthy sleep cycle.
Also remember—not all supplements are created equal! Some have fillers, additives, and artificial colours. Others use cheaper and lower quality forms. It’s best to purchase from manufacturers you know you can trust.
Don’t ignore your symptoms, the longer you leave it the more difficult it becomes to restore your health.