Fatigue is one of the most common symptoms experienced by people, with it's severity ranging from mild and manageable to severe and debilitating. The impact fatigue can have on one's life is immense, by affecting one's ability to perform daily functions, exercise, or work with usual ease. Energy levels may be low throughout the day or regularly dip at a specific time of day eg morning, afternoon or evening.
Fatigue may be linked to other symptoms or conditions, such as autoimmune disorders, thyroid conditions or viral infections, or it can be a stand-alone symptom. The cause of fatigue might be obvious, sometimes showing up in blood tests, or it may be more elusive, requiring guidance and support from a health practitioner to uncover.
Common Causes of Fatigue
Some common causes of ongoing fatigue include:
Nutritional Deficiencies: Low levels of iron, B vitamins, magnesium or vitamin D can lead to fatigue.
Low Thyroid Function: Hypothyroidism can be a significant cause of fatigue.
Immune or Inflammatory Conditions: These conditions may lead to persistent fatigue, such as seen in post-viral fatigue.
Stress: Periods of heightened or prolonged stress can result in fatigue or Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction (1).
Chronic Fatigue Syndrome: A debilitating condition that is becoming increasingly prevalent, affecting 0.4-1% of the population (2).
When Should I Investigate Fatigue?
If fatigue is persistent and affecting your quality of life over weeks or months, it’s a good idea to consult with a health practitioner for a check-up. This may include having blood tests to assess for underlying nutritional, hormonal, or physiological causes. As a Nutritionist, I can also recommend additional functional tests if appropriate to investigate less obvious causes of fatigue, through urine/salivary hormone profiles to assess cortisol, hair mineral analysis, or an organic acids test.
Tips to Improve Fatigue
Treat the Root Cause: It's important to treat fatigue at it's root cause. Seeking support from a healthcare practitioner can help you identify if your fatigue is nutritional, hormonal, inflammatory or stress related.
Eat Foods that Optimise Energy Production: Maintain a balanced diet with adequate protein, healthy fats, fibre, and complex carbohydrates to support your body nutritionally and energetically. Avoid unbalanced, carbohydrate-heavy meals and irregular eating times, which can lead to blood sugar fluctuations and energy slumps.
Reduce quick-fix foods to boost energy: Using certain sugary or refined foods and drinks to boost energy levels, will not provide nourishment or support your body's natural energy levels to stabilise and recover. These include; sugar, refined carbohydrates, processed foods, caffeine and energy drinks.
Honour Rest as Much as Activity: Our bodies need sufficient rest and sleep to regenerate our energy levels. Frequently overworking and lacking sleep, reduce the time available for the body to repair cells, tissues, and muscles.
Learn to Pace Yourself: Pacing is crucial for managing fatigue. Listen to your body, take regular rest breaks, and find a sustainable pace for tasks and activities (3). Choose to engage in activity at your best time of day, for example morning exercise may not be your best time of day if you have morning fatigue. Delegate tasks and ask for help more often in order to conserve energy.
Manage Stress: Prolonged stress can take a toll on the body. Support your nervous system and adrenal glands during stressful times, through activities like walking, meditation, breathing exercises, being in nature, and yoga, which help activate the parasympathetic nervous system, promoting rest, digestion, and repair.
Nutrient Support: Stress and fatigue increase the body's requirement for certain nutrients. The nervous system and adrenal glands need B vitamins, vitamin C, magnesium, coQ10, and zinc to regulate the stress response and synthesise stress hormones (4, 5). Cravings for salt and sugar are common in fatigue states due to the adrenal glands' role in water balance and glucose metabolism (4). Supporting optimal electrolytes like potassium and sodium can be beneficial.
By addressing the root cause and making lifestyle adjustments, you can manage fatigue and improve your overall energy levels. A natural health professional can guide you with the best dietary and supplement recommendations to support your body's unique needs.
Would you like help investigating and managing your fatigue? I can assist you to get your spark and vitality back. Book in a complementary Health Strategy Call today.
Yours in health
Kristy x
References:
Parker, G., Tavella, G., & Eyers, K. (2021). Burnout: A guide to identifying burnout and pathways to recovery. Australia: Allen & Unwin.
Emerge Australia (2024). What Is ME/CFS? https://www.emerge.org.au/what-is-mecfs/
Emerge Australia (2024). Stop, rest and pace guide . https://www.emerge.org.au/stop-rest-pace-2/
Hechtman, L. (2019). Clinical Naturopathic Medicine (2nd ed.). Elsevier.
Osiecki, H. (2010). The Nutrient Bible (9th ed.).
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