Fatigue – The Body’s Exhaustion That We Must Know How to Prevent and Control

The state of fatigue is very common among people, especially nowadays. Amidst the daily challenges, we become increasingly exhausted. Time that is difficult to manage and ever-increasing demands make us feel physically and mentally drained. However, the signs of fatigue are quite easy to recognize early on. Thus, anyone with a question mark or a suspicion can take preventive measures. It is easy to keep this unpleasant condition under control, especially when we have all-natural tools at hand.

What are the most common causes of fatigue?

You have probably wondered more than once what fatigue is. Fatigue is a persistent, constant, and limiting state. When it occurs, we may feel an inexplicable exhaustion that prevents us from continuing our activities. It is very similar to the symptoms of the flu or other viral infections.

If we have chronic fatigue or systemic exertion intolerance, we may wake up in the morning feeling as if we haven’t slept at all. At the same time, we may not be able to perform at work and be productive in household chores. In some cases, we may feel too exhausted to engage in various usual activities.

Natural products that will help us feel energized again

If we want a healthy alternative that will provide us with the necessary energy, Aronia and Siberian Blueberry juice is worth trying. It is available in a 3 L size, ensuring our intake of nutrients and vitamins for several days.

Moreover, these two fruits are known for the “vitamin cocktail” they contain. B complex, vitamins A, C, K, Q, or P are some elements that the body benefits from by consuming this product. Obtained through cold pressing and packaged in a special box, without sugar or preservatives, the juice retains its properties for a long time. By consuming just 150 ml per day, we can enjoy benefits such as increased energy levels and improved states of fatigue.

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It is difficult to list all the causes of fatigue. However, among the most common are:

• Physiological fatigue – caused by physical exertion, sleep disorders, inappropriate dietary choices, or other non-medical issues.
• Secondary fatigue – lasts between 1 and 6 months and is induced by another associated medical condition.
• Chronic fatigue – lasts longer than 6 months and does not improve with rest or sleep. It can be caused by a new illness or physiological state. Fatigue during pregnancy can also be included in this category.

About fatigue and how it progresses

• Sudden fatigue – Some people claim it appears without any specific reason. However, it can be associated with too much physical activity (like running a marathon), infections, or chronic diseases.
• Muscle fatigue – Intense physical exercises are a common cause of muscle fatigue. However, it can also be associated with various health conditions, including cancer or stroke.
• Extreme fatigue after meals – We all feel a little sleepy after meals, especially if they are rich in carbohydrates and proteins. However, we should inform our doctor if this happens often. Celiac disease, diabetes, anemia, or food allergies could be behind these states.
• Fatigue from viral infections – We may be tired or have less energy for several weeks after a viral infection. During recovery, we might need more sleep.
• Fatigue and pregnancy – Fatigue is more common in the first trimester (12 weeks), but it can occur at any time during pregnancy. It can be caused by hormonal changes, extra weight, sleep disturbances, low iron levels, or rapid heart rate and breathing. These are due to the increased blood demand for the proper development of the fetus.

What risk factors lead to fatigue?

Many physical and mental illnesses, as well as lifestyle, can cause us fatigue, making diagnosis difficult. In some situations, it might be something simple and easy to control. A good example is avoiding caffeine consumption shortly before bedtime. Other causes, such as heart disease, are more serious and require immediate treatment.

Risk factors for fatigue

There are several factors that can contribute to fatigue. These include:

• Lack of sleep: One of the most obvious factors is lack of sleep or poor quality sleep.
• Stress: Chronic stress can significantly affect a person’s energy levels.
• Poor diet: Excessive consumption of foods high in sugar and simple carbohydrates can lead to large energy fluctuations.
• Sedentary lifestyle: Lack of physical activity can lead to decreased muscle tone and a general feeling of fatigue.
• Illnesses and medical conditions: Certain medical disorders such as anemia, hypothyroidism, diabetes, or depression can cause chronic fatigue.
• Medication: Certain medications, including antidepressants, antihistamines, or sedatives, can have fatigue as a side effect.
• Excessive alcohol or caffeine consumption: Both substances can negatively affect sleep quality.
• Hormonal imbalances: Hormonal changes, such as those that occur during menstruation or menopause, can cause fatigue.
• Unhealthy lifestyle: Smoking, excessive alcohol, and drug use can affect a person’s energy levels.
• Psychological factors: Disorders such as anxiety, depression, or emotional stress can cause fatigue and exhaustion.

It is important to identify the factors contributing to fatigue in order to take necessary measures in a timely manner. If fatigue persists or is severe, it is recommended to consult a doctor to rule out any associated medical conditions.

What medical conditions are associated with fatigue?

In most cases, there is a hidden reason causing the effects of fatigue. It could be anemia, fibromyalgia, allergic rhinitis, depression, liver disease, chronic kidney disease, or a lung condition. We can also consider the possibility of a bacterial or viral infection. In such situations, remedies for fatigue are easy to find.

Conditions that cause fatigue

Allergic rhinitis is a common cause of chronic fatigue. To make a diagnosis, the doctor will evaluate our symptoms. Through a detailed medical history or special tests, we can find out if allergies are triggered by pollen, insects, fur, or something else.

Anemia is another cause of fatigue. This problem is more common in women, especially those with uterine fibroids or polyps. Anemia is a condition in which the blood does not have enough red blood cells.

The causes behind this condition can be diverse. One example is hemorrhagic disorders, such as some tumors or ulcers. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin can cause digestive tract problems and bleeding. Iron, folic acid, or vitamin B12 deficiency can lead to anemia. Chronic conditions like diabetes or kidney disease are also associated with anemia.

How can depression and anxiety contribute to fatigue?

In some cases, depression or anxiety underlies chronic fatigue. Depression affects women more frequently, manifesting at different ages. Also, women may experience postpartum depression after childbirth. Moreover, some people feel seasonal affective disorder. In this case, we may feel depressed all day, without any interest in normal activities.

In addition to fatigue, we may experience loss of appetite or even increased cravings. Lastly, depression is associated with insomnia and poor quality sleep. In parallel, anxiety manifests as restlessness, sleep problems, worry, and nervousness.

What is fibromyalgia and how can it cause fatigue?

Fibromyalgia is one of the most common causes of chronic fatigue and musculoskeletal pain, especially in women. Fibromyalgia and chronic fatigue syndrome are considered separate but related disorders.

With this problem, we might feel that no matter how much we sleep, it’s never enough. Nighttime sleep may be interrupted multiple times without us remembering it. Thus, we are very tired during the day, even though we feel we have slept enough. Also, usual activities are very difficult to accomplish due to concentration problems.

Other conditions that cause fatigue

If we are exhausted after activities that were previously easy for us, we need to investigate the cause. Heart conditions, such as heart failure, can reduce the body’s ability to pump oxygenated blood, causing fatigue. Celiac disease, which occurs when we cannot metabolize gluten, can cause fatigue. Therefore, it can be a symptom of many conditions, ranging from mild and common problems to serious medical conditions.

Symptoms of fatigue and how they affect quality of life

Everyone’s daily life is active and full of “tasks.” Each activity requires a certain level of energy, which the body must produce. If we are tired, our quality of life will also suffer. Let’s analyze why!

Signs of fatigue that will complicate our daily lives

• Lack of energy. It is a common manifestation of fatigue, even after adequate rest or sleep. It can affect our ability to work, spend time with friends or family, or engage in other activities.
• Excessive sleepiness. We may feel like we are struggling to stay awake and concentrate on tasks. The fatigue is just as pronounced no matter how much we sleep.
• Difficulty concentrating. Due to fatigue, our minds can pose challenges. It is difficult for us to pay attention to details, solve simple tasks, or remember things.
• Apathy. This refers to the feeling of losing interest or motivation to do various activities.

These are just a few specific signs of fatigue that affect our daily lives. Of course, they can vary greatly depending on each individual. However, it is important to know and manage them properly.

How can fatigue be controlled in children and adults?

To keep fatigue in check, we need to make some lifestyle changes. A doctor may recommend being active, introducing new foods into our diet, or establishing a healthy sleep schedule. Here’s how we can do that!

We may have more energy if we incorporate a workout routine. A good example is exercising for at least 30 minutes each day. However, we need to be careful not to overdo it. Too much exercise can overstrain the body.

There is no single food that completely eliminates fatigue, but we can feel better by consuming natural foods. It is advisable to eat more fruits, vegetables, whole grains, and fatty fish, while avoiding ultra-processed snacks high in sugar.

At the same time, we can turn to natural remedies and fruit juices. A good example is Aronia. The juice obtained from this natural product is made by cold pressing and has many health benefits. If we feel tired, we can consume 100-150 ml per day to regain vitality and energy.

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Fortunately, this product is also suitable for children over 1 year old, with the recommended dose being 1.5 ml per kg of body weight each day. Fatigue in children can have various causes, and symptoms include lack of energy, decreased appetite, or irritability. If children experience such problems, it is important to understand the context to find the best approach.

Last but not least, we need to sleep well. The need for rest varies, but most adults need 7-9 hours of quality sleep each night. For children, this need can be much greater.

What can we do to sleep better?

Here are some recommendations to help us rest properly during the night:

• Try to go to bed and wake up at the same time every day;
• Avoid napping during the day;
• Avoid caffeine in the afternoon;
• Limit or even avoid alcohol consumption, especially close to bedtime;
• Find time to relax.

Continuous stress can affect sleep by stimulating chemical compounds responsible for fatigue. To manage stress and insomnia, in addition to exercise, a healthy diet, and good sleep, we can try:

• Reading;
• Short work breaks during the day;
• Meditation or mindfulness;
• Yoga;
• Spending time with friends;
• Talking with a specialist (such as a psychologist, social worker, or counselor).

Fatigue can be considered a current health problem. A large portion of the world’s population experiences exhaustion due to various causes. However, by seeking medical help and making small changes in our lives, we can feel energetic again. Whether we are recommended exercise, healthy eating, or various supplements, we need to make the change our body so desperately needs.

References:

1. https://www.webmd.com/balance/how-tired-is-too-tired
2. Behrens, M., Gube, M., Chaabene, H. et al. Fatigue and Human Performance: An Updated Framework.
3. Brian R. Macintosh and Dilson E. Rassier. 2002. What Is Fatigue? Canadian Journal of Applied Physiology
4. Brown M, Jason LA, Evans M, Porter N. What is fatigue? Pathological and nonpathological fatigue.

Cover photo source: image by Ketut Subiyanto on Pexels.com