Do you often find yourself yawning through the day, struggling to focus, or snapping at loved ones over small things? These signs show that you are drained. Fatigue can make even the simplest chores and conversations an exhausting task. While it might be tempting to blame it on age, a busy week, or a restless night, persistent fatigue can be a signal that there is more.
Fatigue is often your body’s way to warn you. It could be related to a temporary cause like overexertion or stress. However, it may also be linked to more serious underlying conditions, ranging from anaemia to autoimmune diseases. If you’re also experiencing other symptoms such as pain, trouble sleeping, or memory issues, your tiredness may not be something a good nap can fix.
According to the National Institute on Aging (NIA) fatigue can be a symptom of many medical conditions and even some treatments. These include chronic illnesses like diabetes, heart or kidney disease, untreated pain, and neurological disorders like Parkinson’s disease. It’s also closely tied to emotional health, stress, anxiety, and depression can sap your energy levels just as easily as a virus or injury.
Also read | Causes of fatigue: Beat tiredness with these simple diet and exercise strategies
Here are some everyday causes of fatigue:
- Poor sleep hygiene: Not sticking to a regular sleep schedule or using screens before bed can leave you feeling groggy and unrested.
- Too much caffeine: While it gives a temporary boost, overdoing caffeine, especially in the afternoon, can backfire, affecting your sleep quality.
- Lack of physical activity: Not moving enough during the day reduces energy levels and interferes with sleep. Oddly enough, too much exercise can do the same.
- Diet deficiencies: A poor diet can lead to low iron or vitamin levels, leaving you feeling sluggish and out of sorts.
- Too much of alcohol: Alcohol disrupts your natural sleep cycle and may interact with medications, increasing fatigue.
- Anxiety and depression: Mental health issues are a major contributor to chronic fatigue. They impact not just your emotions, but your physical stamina too.
- Grief and stress: Losing a loved one, financial concerns, or feeling a loss of independence can weigh heavily and make everyday tasks feel exhausting.
Here are some effective strategies to regain your energy:
- Exercise regularly: Even gentle movements like yoga poses and aerobics can do wonders for your energy and mood. Stretching while waiting for the kettle to boil or taking a stroll while calling your mum (because, let’s be honest, hers is always the longest call) counts too.
- Avoid long naps: Keep naps under 30 minutes and avoid them late in the day to maintain your sleep rhythm. A quick doze during your favourite radio programme is fine.
- Eat mindfully: What you eat, and how much, makes all the difference. Choose whole, balanced meals and limit sugar and alcohol to stay energised during the day.
- Seek support: Meet friends, family, or consult a therapist. Talking it out can help lighten the mental load. Sometimes, having a cup of tea (or coffee) with someone who listens is better than any prescription.
- Maintain a fatigue diary: Tracking your energy levels might help identify triggers and patterns in your daily routine. You might notice you always feel worn out after walking the dog or checking your emails.
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