What is Fatigue? How to Identify the Symptoms and What Causes it.
What is Fatigue?
Fatigue is more than just feeling tired, it’s overall exhaustion. Fatigue is a common symptom of many medical conditions that range in severity from mild to serious. It’s also a natural result of some lifestyle choices, such as lack of exercise or poor diet. It is important to remember that Fatigue is a symptom and not a disease.
Types of Fatigues.
There are two main types of fatigue: physical and mental. A person with physical fatigue may find it physically hard to do the things they usually do, such as climbing the stairs. Mental fatigue on the other hand, makes it harder for someone to concentrate on things and stay focused. They may even feel sleepy or have difficulty staying awake while working.
Poor sleep, particularly when it occurs for a long time, can be a driving factor of fatigue. Officials recommend that adults get 7 to 8 hours of sleep each night, however busy schedules and even life itself often contribute to poor sleep schedules. Diet and exercise can also be what’s causing fatigue. Eating a healthful diet and getting regular physical activity can help reduce fatigue for many people. Treating the underlying cause of fatigue, whether this is poor sleep or a health condition, also helps.
Download my FREE resources for more wellness and nutrition tips!
Symptoms of Fatigue.
The main symptom of fatigue is exhaustion with physical or mental activity, leading to a person to not feel refreshed after resting or sleeping. It might also be hard for them to carry out their daily activities, including work, household chores, and caring for others. Symptoms tend to get worse after exertion and may appear either a few hours after an activity or exercise, or possibly on the next day.
The symptoms of fatigue can be physical, mental, or emotional, with some common symptoms including:
Aching or sore muscles
Lack of motivation
Daytime drowsiness
Difficulty concentrating
Gastrointestinal problems, such as bloating, abdominal pain, constipation, or diarrhea
Headaches
Irritability
Slowed response time
Causes of Fatigue.
Most of the time, fatigue can be traced to one or more of a person’s habits or routines. Though there are instances where fatigue can be associated with health conditions and lifestyle factors. The factors causing fatigue include mental health factors, metabolic factors, drugs and medications, and sleep problems.
Some of these fatigue causing factors include:
Stress
Anxiety
Emotional exhaustion
Boredom
Diabetes
High blood pressure
Birth control
Steroids
Anxiety medication
Some antidepressants
Working late
Sleep apnea
Insomnia
Fatigue Lifestyle Changes.
Certain lifestyle changes may help ease fatigue, and even boost a person’s energy levels and overall health. Remember to stay hydrated, practice healthy eating habits, exercise on a regular basis and get enough sleep.
Here are some foods that will keep your body fueled regularly, and will help to fight fatigue:
Unprocessed foods
Fresh fruits and vegetables
Lean proteins
Nuts and seeds
Oats
When practicing healthy eating habits, it’s important to know which foods might be the cause of fatigue. It’s best to avoid these foods:
Caffeine
Added sugar
Fried foods
White pasta/rice
Hydrogenated oils
Water is just as important for your body as eating healthy foods, and is essential in order for your body to function. Try to swap out sodas and coffee with water throughout the day, and notice how this simple change can make a big difference. It is suggested to have at least 2 cups of water per hour or about 12-14 cups throughout the entirety of the day.
If drinking this much water a day is difficult, try integrating these water-rich foods into your diet:
Lettuce
Cucumbers
Celery
Tomatoes
Spinach
While food and water intake play a big role in fatigue, sleep is another big contender right up there with them. Difficulties in falling asleep and not sleeping for a long enough time at night can lead to long term fatigue for many. Breathing exercises are a suitable option for a better nights sleep, and to help fight fatigue in the long run. Here are some breathworks to try before bed:
Three-Part Breathing Exercise:
Take a long, deep inhale.
Exhale fully while focusing intently on your body and how it feels.
After doing this a few times, slow down your exhale so that it’s twice as long as your inhale.
*This is a popular technique due to its sheer simplicity.
Box Breathing:
Sit with your back straight, breathe in, and then try to push all the air out of your lungs as you exhale.
Inhale slowly, through your nose and count to 4 in your head, filling your lungs with more air with each count.
Hold your breath and count to 4 in your head.
Slowly exhale through your mouth, focusing on getting all the oxygen out of your lungs.
*This is a common technique used during meditation.
Bhramari Pranayama Breathing Exercise:
Close your eyes and breath deeply in and out.
Cover your ears with your hands.
Place your index fingers one each above your eyebrows and the rest of your fingers over your eyes.
Next, put gentle pressure to the sides of your nose and focus on your brow area.
Keep your mouth closed and breath out slowly through your nose, making the humming “OM” sound.
Repeat the process 5 times.
*This tends to be very calming and can prepare your body for sleep.
* * *
If left untreated, fatigue can take a toll on your physical and emotional well-being.
