Causes of fatigue: Beat tiredness with these simple diet and exercise strategies

Health benefits of walking: Even moderate exercise, such as a 30-minute walk, can boost energy levels and improve fitness. Exercise also releases endorphins, which can enhance mood and reduce stress (Image: Canva)

If you often struggle to get out of bed despite a full night's sleep, and find yourself unable to focus on your work, it could be a sign of fatigue.  According to the Centers for Disease Control and Prevention (CDC), fatigue is a feeling of tiredness or exhaustion that can be both physical and mental. It is more than just feeling drowsy or sleepy, and can interfere with daily activities and the quality of your life. Fatigue can result from a variety of factors including lack of sleep, chronic illness, stress, and lifestyle choices.

Here are some key contributors:

Insufficient or poor-quality sleep: It is a primary cause of fatigue. Sleep disorders like insomnia or sleep apnea can severely disrupt rest, leaving you feeling exhausted even after a full night in bed.

Chronic illnesses: Ailments such as anemia, diabetes, and thyroid disorders can lead to persistent tiredness. Mental health conditions like depression and anxiety are also significant contributors to chronic fatigue.

Poor lifestyle: Unhealthy diet, lack of exercise, excessive alcohol consumption, and smoking can all contribute to feelings of fatigue. These lifestyle choices can deplete your energy reserves and affect your health.

High stress levels: Stress and demanding workloads can drain energy and lead to chronic fatigue. Prolonged stress can affect your sleep patterns and well-being, making it difficult to recharge.

Certain medications: Medicines like antihistamines, antidepressants, and blood pressure drugs, may cause drowsiness and fatigue as side effects.

Dehydration: Not drinking enough water can lead to decreased energy levels and feelings of exhaustion. Staying properly hydrated is essential for maintaining energy.

Check out these 7 strategies to prevent and manage fatigue:

Improve your sleep quality: Aim for 7-9 hours of sleep per night. Maintain a regular sleep schedule, create a restful sleep environment, and practice good sleep hygiene. Avoid caffeine and electronic devices before bedtime to improve sleep quality.

Eat healthy, keep hydrated: Eat a variety of nutrient-rich foods, including fruits, vegetables, whole grains, and lean proteins. Avoid high-sugar and high-fat foods that can lead to energy crashes. Dehydration is a common yet often overlooked cause of fatigue. Staying hydrated is equally important; aim for at least 8 glasses of water a day.

Move your body: Include physical activity into your daily routine. Even moderate exercise, such as a 30-minute walk, can boost energy levels and improve fitness. Exercise also releases endorphins, which can enhance mood and reduce stress.

Deal with stress: Practice stress-reducing techniques such as mindfulness, meditation, or yoga. Taking regular breaks, delegating tasks, and setting realistic goals can help manage workload and reduce stress.

Address illnesses: If you have a chronic illness or are taking medications that cause fatigue, speak with your healthcare provider. Managing or adjusting treatments for conditions like diabetes, anemia, or thyroid disorders can significantly improve energy levels.

Limit alcohol, quit smoking: Limit alcohol consumption, especially in the evening, as it can interfere with sleep. Smoking can reduce oxygen flow to tissues, causing decreased energy levels and fatigue. Quitting smoking and reducing alcohol intake can have immediate benefits on energy levels.