Do you often wonder why you are so tired? Fatigue can have many causes. Life intensive rhythms, jumping from one activity to the next, stress, bad diet habits and ignorance of the advice for a healthy lifestyle are just a couple of reasons.
The result is that before completing the morning’s work you feel exhausted and during the afternoon you have this feeling of tiredness that only sleep can solve the problem. Surely these things happen to many people who live and work in the frantic pace of our time. But the causes of fatigue are different. To be able to deal with the problem, you should first understand the real causes of fatigue that may be different for each and every one of us.
The causes of fatigue can be divided into two main categories: The first category includes the causes associated with lifestyle and the second category includes diseases or health conditions that may cause fatigue.
Lifestyle and fatigue
Lack of sleep is one of the major causes of fatigue. Not getting enough sleep at night may be because you go to bed late or because you do not sleep well. As you get older, the more difficult is to have a good night’s sleep without interruptions since the quality of sleep decreases by age. Stress, concerns, worries, phobias, anxiety and health problems are affecting the quality and quantity of your sleep.
A poor diet deprives the body of valuable phytochemicals, vitamins and carbohydrates and is a major cause of weight gain. If you don’t provide your body with everything it needs: vitamins, nutrients, energy and fluids then it cannot perform well, your immune system will get weaker and as a result you will feel tired more easily and for longer periods of time.
If you are too active throughout the day at some point you will get tired. The same can happen if you are inactive, without responsibilities and goals. Boredom as well as lack of exercise can cause fatigue. If you do not exercise regularly, then your body will not be in good shape and this will make you feel uncomfortable and tired.
Stress and anxiety
The worries, the fears, the concerns, anxiety and stress inevitably consume energy. If you don’t find a way to escape and relax, prolonged stress will beat you and the feeling of fatigue will become more frequent.
Be careful on the medicines you take since several of these cause fatigue. Antihistamines that are used against allergy, drugs for stress and anxiety, heart and blood pressure can make you tired. It’s always recommended to inform your doctor if your medications are causing fatigue so that he/she can suggest alternatives.
Fatigue due to diseases – Most common causes
Infections: Certain infections such as flu and cold, hepatitis and others are accompanied by fatigue
Anemia: Reduces the quantity of oxygen to the tissues and body organs and thus creates fatigue
Diabetes: Diabetes can cause fatigue as well as thirst, frequent urination, recurrent infections and vision problems
Depression: Fatigue accompanied by grief, loss of interest in life activities, poor appetite, difficulty in concentration and sleep disturbance may be due to depression
Cancer: Cancer can be accompanied by fatigue
Sleep apnea: People suffering from sleep apnea cannot sleep properly. This condition is characterized by intense snoring and repetitive, prolonged episodes of breathing interruptions occurring during sleep (see also How to stop snoring)
Heart disease and other chronic diseases: Heart failure and other diseases of the heart such as myocarditis, renal insufficiency and asthma can cause fatigue
Note: It does not mean that anyone who feels tired is suffering from a disease. If you notice that you are feeling tired for a long period of time and the situation does not get better with sleep then it is necessary to seek professional assistance.
How to deal with fatigue
So the question that arises is how to deal with fatigue and get rid of the unpleasant feeling and the negative consequences at work and in everyday life.
- Relax and eliminate stress
- Learn to say no – Do not overload your daily schedule and learn how to make use of your time more efficiently.
- Watch your diet – Eat your daily dose of fruits and vegetables (5 servings). Limit foods rich in fat and sugar. Eat small frequent meals rather than 3 large meals since large meals make digestion more difficult.
- Exercise regularly – Aim for at least 30 minutes of exercise per day. Any form of exercise, sport or physical activity is beneficial. If you do this 3-4 times per week, you will see that over time your levels of energy and vitality will improve substantially.
- Learn to find time for yourself. When your body asks you to rest, find some time and give it a chance to recover and regenerate.
- Give your body the sleep it needs – Do not watch TV in your bedroom and avoid eating two hours before going to bed. An afternoon power nap can help but should not exceed 45 minutes to one hour; otherwise you will not be able to sleep at night. Make sure that you sleep without lights or noise and ensure that the room temperature does not make you feel hot. Aim for 7-8 hours of continuous sleep per night.
As a final word, fatigue may be the normal reaction of the body due to physical exhaustion but it may also be the result of a more serious condition. Whatever your case is, you need to investigate further and get the appropriate treatment.