Feeling tired all the time?

What is fatigue?

Everyone feels tired from time to time. But fatigue refers to an unpleasant feeling of constant exhaustion, tiredness or lack of energy. It isn't the same as simply feeling drowsy or sleepy. When you are fatigued, you will find it difficult to wake up in the morning, go to work, carry out your daily tasks and get through your day. You may not feel refreshed and energized even after good sleep or physical rest. [1]

Fatigue can be physical, mental, emotional or a combination of these three. Read on to discover the difference and how you can take care of your well-being by reducing fatigue and boosting energy levels.

Types of fatigue:

 Physical Fatigue

Physical fatigue is usually directly linked to excessive physical activities, habits and routines and can make your body feel weaker and struggle with strength or endurance. You may have the urge to frequent yawning or unintentional dozing and experience headache, muscle soreness, slowed reflexes and responses as the consequences of fatigue. [2]

Mental Fatigue

When your brain is overstimulated or under prolonged periods of stress, it can lead to mental fatigue. It can affect your cognitive skills, such as thinking, memory, decision-making and problem-solving and can even lead to challenges in your day-to-day life and relationships. A few tell-signs of mental fatigue are forgetfulness, lack of concentration and brain fog. [3] 

Emotional Fatigue

If you are in a state of feeling lack of motivation/interest in life, irritable, moodiness, increased sensitivity, anxiety or depression, you are probably experiencing emotional fatigue. This may be caused by the accumulative stress from negative or challenging events happened in life. [4]

 What causes fatigue?

For many people, fatigue is caused by a combination of lifestyle, psychological, and underlying medical conditions.

Lifestyle factors

If you are experiencing fatigue, your daily activities and other lifestyle choices may be the root cause. One of the main factors is having a poor-quality diet, in which we consume too little fruit and vegetables and excessive amounts of sugar and sodium. Deficiency in certain vitamins, minerals and phytonutrients may also result in fatigue. [5]

Besides, a lack of physical exercise in the long term may eventually cause deconditioning, making it more tiring to perform a physical task. In addition, not getting enough high quality sleep can also drain your energy levels, leaving you feeling lethargic and tired the next day.

Physical health conditions

People often don't realize if they have any underlying disease, or the side effect of current medications that cause them to feel exhausted. Some of the medical conditions that may cause chronic fatigue include anemia, chronic fatigue syndrome, diabetes, insomnia, and obesity. [6]

Mental health concerns

The accumulated stress from your personal or work life is one of the causes of chronic fatigue. Stress can lead to insomnia, resulting in more tiredness the next day and eventually increase fatigue in the long run. [7]

WAYS TO BOODT ENERGY LEVELS AND REDUCE FATIGUE

#1: Try low intensity workouts

A sedentary lifestyle is known as one of the main causes of fatigue, that's why it's important to engage in physical activity regularly to boost energy levels. However, your fitness goals can sometimes get distracted by low energy and you can't perform the physical activity at the level you prefer. One way to combat this lethargy is by performing exercises that don't require high energy, such as low-intensity exercise. According to a study from the University of Georgia, low-intensity workouts provide long-term results in the reduction of fatigue and improvement in energy levels. [8]

There are a few types of low-intensity exercises, such as walking at a normal pace, yoga, Tai Chi, walking in a pool and using a rowing machine to workout. Try at least 30 minutes of steady-state exercise to ensure an enjoyable workout. [9]

#2 Get good quality of sleep

A good quality of sleep means you are able to sleep straight through the night without waking up and sleep the recommended amount of hours. For most adults, it is recommended to have 7 to 9 hours of good quality sleep per night. [10] To improve your sleep quality, you may try to follow a regular bedtime routine to help regulate your inner clock. Besides, creating a quiet, dark, comfortable environment is also important to helping you sleep better.

#3 Fit relaxation into daily busy schedule

 Managing your mood well helps to reduce stress symptoms that cause fatigue and recharge your mind and body for a better quality of life. You may consider some useful relaxation techniques, such as deep breathing, meditation and listening to music. Try to practice for at least 20 minutes a day to relieve everyday stress. Besides, talking to your family or friends about your feelings, joining a support group or seeing a psychotherapist helps to relieve stress as well.

 #4 Eat for energy

 Don't skip breakfast! It is essential as it is the first meal of the day and helps to kick start our bodies by providing the energy we need for the day ahead. Eating more foods with low glycemic index such as fruits and green leafy vegetables, minimally processed grains, pasta, low-fat dairy foods and nuts help to provide sustained and longer-lasting energy and lessen the effects of feeling tired. [11]

Apart from low GI foods, Vitamin B Complex also help increase energy levels and reduce fatigue in people who are deficient in this nutrient. Alternatively, you may consider  NMN supplements as well, which is believed to enhance energy metabolism by converting fat and glucose into energy. [12]

For those who prefer traditional Chinese medicines, you may opt for Chinese herbs such as Lingzhi & Cordyceps that function as the ultimate energy booster and promote overall well-being.

Recovery from fatigue varies for each individual and there is no clear timeline. However, it's never too late to act. Let's fight fatigue and stir up your energy level to keep you moving forward.

[1] https://my.clevelandclinic.org/health/symptoms/21206-fatigue

[2] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue

[3] https://askthescientists.com/tired/

[4] https://www.betterup.com/blog/mental-exhaustion#:~:text=Emotional%20symptoms%20related%20to%20mental,Moodiness%20and%20irritability

[5] https://universityhealthnews.com/daily/energy-fatigue/top-five-fatigue-causes-understanding-why-youre-so-tired/

[6] https://gilbertlab.com/boost-energy-reduce-fatigue/

[7] https://psychcentral.com/stress/why-does-stress-make-me-want-to-sleep#:~:text=All%20this%20activity%20takes%20a,your%20body%2C% 20leaving%20you%20sleepy.

[8] https://www.sciencedaily.com/releases/2008/02/080228112008.htm

[9] https://www.verywellfit.com/the-best-exercises-for-when-you-have-low-energy-5196398

[10] https://www.webmd.com/sleep-disorders/sleep-requirements

[11] https://www.sanitarium.com/au/health-nutrition/nutrition/say-goodbye-to-energy-slumps

[12] https://www.nmn.com/news/nmn-dramatically-increases-activation-of-metabolic-regulator-ampk-in-human-cells