Why Are You So Tired?
Fatigue, it can afflict most of us….either occasionally due to a poor night’s sleep or it is a chronic daily symptom
So what is Fatigue?
Fatigue is defined as 1. Weariness from bodily or mental exertion 2. A cause of weariness or exhaustion from labor, exertion or stress. Our lifestyle choices, physical health, and mental health all contribute to fatigue.
Lifestyle factors .… Good starting point
What we put in our bodies ( or don’t) can certainly be playing a part. Think whole, real unprocessed foods and plenty of water. A simple cause of feeling sluggish could be dehydration. Especially in the heat or following exercise. Nutritional deficiencies especially micronutrients ( vitamins and minerals) can play a role due to the soil depletion that now occurs as well as lack of the diversity of foods we eat. Food sensitivities and intolerances ( Gluten and casein for example) can contribute to fatigue from the inflammatory effect.
Avoid excess caffeine, which causes a paradoxical effect on our hormones and especially taken later in the day interrupts quality sleep.
Sleep!! Good quality sleep is a challenge for most of us. We need enough sleep to reset our circadian rhythm ( think our internal set point). Not enough sleep over time can cause depletion of cortisol, causing hormone disruption and inflammation, both pivotal as causes of fatigue.
Movement/Exercise… not enough and even TOO much affects our mitochondria ( “powerhouse cells”) causing hormone disruption ( think adrenal fatigue). Recovery days or even low impact exercise is very important. Lack of movement makes for a sluggish metabolism causing weight gain, hormone dysfunction, and inflammation. Regular exercise is great in helping us attain the quality sleep we so need.
Alcohol/illicit drugs….both have a sedative or depressant effect initially but they raise our body’s epinephrine. Epinephrine is a stress hormone that increases your heart rate and stimulates every body system affecting our restful sleep. We wake up sluggish.
Chronic stress… ugh...so harmful to our bodies. It is similar to the process of poor sleep over time. It is the cumulative effect of living in that constant state of “fight or flight” response (from the epinephrine) that is useful for our body’s emergencies This cumulative overuse causes hormone disruption and systemic inflammation.
Prescription medications most common side effect is fatigue.
Mental Health as a cause of fatigue
Depression, anxiety, isolation, and I’ll add chronic stress in this category… can all cause fatigue. The saying “I’m emotionally exhausted” is our body’s way of shutting down. There is an absolute mind-body connection. Think of how you feel after a good night’s sleep, you are able to handle a stressful situation the day brings you. And then think of a time, you weren’t sleeping well, eating mostly processed foods, too much caffeine, and lack of consistent exercise because of work or family obligations. How do you think you would respond to yet more unexpected news brought to you that day?
Community and the sense of belonging play s a vital role in our mental health. This has been more evident NOW due to the Covid 19 pandemic. There is another pandemic we are seeing, the increase in depression, suicide attempts, alcohol and drug overdoses. Social isolation doesn’t work, we need some connection while physically distanced.
Our mental health is just as challenging to treat. We start with the same foundation...nutrition, sleep, movement….add in therapy (CBT is very helpful) and psychiatric care if needed. Mental illness causes the same systemic hormone dysfunction and inflammation as Diabetes and Cancer do. Mind-Body Connection.
The importance is setting the foundation…..what we put into our bodies, how often we move our bodies, consistent quality sleep, avoiding toxins, having a support system, getting regular medical care to avoid systemic hormone disruption and inflammation…. Prevents the blossoming of disease and illness.
