Tired of being Tired: Battling Fatigue

We all have days when we want to just laze around in bed. Our exhaustion causes us to limit our activity to pressing the next button on our Netflix binge-fest.

While it is okay to have these lazy days in the PJs, especially after a brutal work week or exams, it is not okay when your energy levels remain south of normal, always.

Not feeling energetic and being fatigued all the time are concerning things. It is also very hard for people suffering from perpetual fatigue to operate in their daily lives. Not only does it impede their productivity, but also can be a frustrating state to be in.

There are many reasons for your body to be fatigued. It is highly recommended that you consult the Best Internal Medicine specialist in Lahore when accosted with fatigue, as it can be a symptom of very different and even serious health concerns.

Some causes of fatigue

Human body is a sophisticated and interdependent machine. Issue with one aspect can thus bring the performance of the whole body down. Some common culprits of fatigue include:

Diet

What you eat serves as the basic fuel for the body. Lack of quality fuel thus results in deficiencies of vital nutrients, thereby leading to fatigue. When you do not take sufficient fruits and vegetables, you are more likely to be deficient in B-group vitamins. Similarly, having low vitamin D levels is also a precursor of fatigue.

Eating too much sugar can also lead to an energy crash; when you take food high in sugar, there comes a spike in the blood sugar levels, commonly known as sugar rush. This spike is promptly followed by an equally impressive dip, causing you to crash.

Dehydration

Lack of ample water intake can also lead to low energy levels. Water is required for many vital processes around the body, not to mention for maintaining the blood volume. Dehydration then leads to fatigue, dizziness, disorientation, cramping etc.

Hormones

Our endocrine system plays an important role in our wellbeing. When the delicate balance of hormones is off, even by a slight margin, your body feels the impact.

Fluctuation in hormone levels leads to disrupted sleep, changes in metabolism, thereby perpetuating fatigue.

Women undergoing menopause are especially the victims of fatigue, due to the change in their estrogen levels.

Issues of the thyroid gland can also cause low energy levels. Hypothyroidism, a condition in which insufficient levels of thyroid are being produced by the body, leads to slowing of the metabolism, causing fatigue.

Medical problems

There are many physical and mental ailments that also manifest in the form of fatigue. Iron deficiency anemia, infections, heart disease, chronic kidney disease, cancer, neurological issues, auto-immune disorders are some physical problems that can surmount to low energy levels.

Similarly, mental health problems like depression can also zap your energy levels.

Sleep

Having sufficient shuteye is not a luxury, but a necessity. We might ignore sleep for leisure or work, but what we don’t realize is that it will then have a negative impact on our health. Chronic sleep deprivation has been linked to heart disease, obesity, diabetes, and fatigue. 

Stress

Stress is always underrated for the amount of damage it does to the body. It not only leads to mental and physical health issues, but also leeches one of energy.

When the body is under stress, it secretes the hormone cortisol, which causes anxiety and sleep problems, alongside other symptoms.

Battling Fatigue

Whereas knowing the cause of fatigue is vital for precise treatment, there are generic steps that you can take as well to overcome fatigue.

Get sufficient sleep

To have better energy levels throughout the day, you need to prioritize your sleep, for which, it’s important that you observe good sleep practices.

Do not use screens when in bed. Dim the lights, better yet, turn them off so that your body receives the signal to sleep. Try not to eat before bedtime, especially heavy and spicy foods. Go to bed at a specific time, and wake up around the same time so your body gets into the habit.

Lose weight

Being overweight means you are overtaxing your body, which then gets exhausted. Therefore, eat a balanced diet and exercise so that you are able to shed the excess fat.

Move and be active

Being inactive can be bad for your energy levels. It may seem counter intuitive, as we perceive being active with being more tired, however, that is not the case. People who move around and exercise have more energy. They also have lesser stress, thereby battling fatigue at two ends.

Meditate

Meditation is a great way to relieve stress. It also relaxes the body and mind, helping get rid of the anxieties. With relaxation also comes peaceful and plentiful sleep. 

Therapy

Depression and other mental health issues that cause fatigue, are not so easy to diagnose, as they manifest differently in everyone. Mental health problems are also considered taboo in some cultures, which can make people even more ignorant about their symptoms.

People who are feeling down all the time, are perpetually sad, cannot shake off the blue, feel like crying all through the day should definitely get help from a doctor. Some people can get better with therapy alone.

Not only will it help restore their energy levels, but also help with their mental health.

Caffeine

Whereas adequate quantities of caffeine helps in boosting your energy levels, if you overdo it, you risk fatigue. Thus, try cutting back on the cuppa joes that you consume daily. Caffeine is also found in black tea, green tea, colas, energy drinks, so be mindful of the cumulative impact of all these beverages as well.

Maybe it’s your medication

Certain medicines can also be behind your zapped energy levels. You can thus reach out to the Best Internal Medicine Specialist in Islamabad to ascertain if it’s your medication that’s the culprit behind extreme fatigue.