4 minute read
Fatigue
Lacking energy not only makes a person feel sluggish and lazy but it can also have a negative impact on a person’s emotions. There can be several causes of a feeling of lack energy. At any given time, one in five people feels unusually tired, and one in 10 have prolonged fatigue. Psychological tiredness is far more common than tiredness caused by a physical problem. One key reason is anxiety, which can cause insomnia and, in turn, lead to persistent fatigue. Nearly a third of the population are severely sleep-deprived, often because of job and money worries.
Getting enough sleep
Sleep plays a vital role in good health and well-being. Getting enough good-quality sleep can help protect mental health, physical health, quality of life and relationships. Sleep also plays an essential role in maintaining energy levels, with one of its proposed main functions being to preserve energy. Energy expenditure is lower during sleep versus wakefulness to reduce a person’s total daily energy needs. Tips for getting a good night’s sleep include: • Try having a warm bath before bed. • Try a cup of camomile tea or a cup of hot milk.
• Get into bed an hour or two earlier whenever possible. • Switch off all distractions e.g. TV, social media, instead swap these for a book.
Eating right
Food is our body’s fuel. Therefore, not eating enough can result in a lack of energy and fatigue. All the cells in the body run off glucose; the simplest form of carbohydrate. If a person doesn’t eat enough or leaves it too long between meals, their glucose levels will become too low. This will result in the body’s cells not being able to function properly and feeling run-down. Concentrate also drops too, as the brain cells use twice as much energy as other cells. People should eat three balanced meals a day, leaving 4-6 hours between each meal. Fruit or nuts are good for snacking when hungry between meals. Some carbohydrates should be included with every meal - wholegrains are best.
Too much sugar
Today sugar is abundant in our diet, with several types of sugar derived from various sources. The over consumption of sugar has led to an increase in the occurrence of obesity, diabetes, cardiovascular disease, dementia, and tooth decay. Although the consumption of sugar appears to initially raise energy levels in proportion to the amount consumed, large enough amounts can result in a burst of energy known as a sugar high that ends in a sharp drop in energy levels, termed a “crash.” physical health. No part of the body is immune, but, because people handle stress differently, symptoms of stress can vary. One physical symptom of stress is low energy levels, as the stress response mobilizes the body’s energy stores in order to respond to a threatening situation.
Tips for beating stress • Try adding some gentle exercise into your daily routine. • Be kind to yourself and make sure you do something you enjoy each day. • Put an hour aside each day to relax e.g. watch favourite TV programme, read a book, take a bath.
• Focus on the positives of each day rather than any negatives. • Simple changes in your lifestyle can make a big change to your life.
Physical causes of tiredness
There are several health complaints that can make us feel tired. Not just the well-recognised ones like anaemia and thyroid problems, but also, diabetes, food intolerances and sleep apnoea. Being overweight or underweight can cause tiredness, because the body has to work harder than normal to do everyday activities. Underweight people have less muscle strength, and may feel tired more quickly. Pregnancy, especially in the first 12 weeks, can also sap a woman’s energy. Some health conditions that are known to cause fatigue are: Coeliac disease, Anaemia, Chronic fatigue, Hypothyroidism, Diabetes, Glandular fever and Restless Leg syndrome.
Psychological causes of tiredness
Depression makes people feel drained of energy. It can cause sleep disturbances, which lead to further feelings of tiredness during the day. Many people have constant uncontrollable feelings of anxiety, which are so strong they affect their daily life. As well as feeling worried and irritable, people with anxiety often feel tired.
Lifestyle causes of tiredness
Tiredness can often be attributed to lifestyle factors, such as drinking too much alcohol, or having an inadequate diet. Drinking alcohol in the evening can cause waking in the middle of the night. For many people, their lifestyle means they have a disturbed sleep pattern – for instance, working night shifts, or looking after young children.
WWho? Anyone - one in 10 people can have prolonged fatigue
WWhat are the symptoms? Feelings of exhaustion and lack of energy
HHow long has the patient had the symptoms? Some health conditions
are known to cause fatigue
AAction already taken? People may have been taking sleeping tablets
MMedication? Many prescription and non-prescription drugs can
