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Last Updated on December 18, 2020

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via unsplash.com

Reference

[1] Oxford English Dictionary: Definition of fatigue
[2] NHS Choices: 10 Reasons for feeling tired
[3] Verywellhealth: What is chronic fatigue syndrome
[4] Everyday Health: Why does type 2 diabetes make you feel tired
[5] Mayo Clinic: Sleep apnea
[6] Harvard Health: The lowdown on thyroid slowdown

More by this author

Mark Pettit

Mark Pettit is a Business Coach for ambitious entrepreneurs and business owners who want to achieve more by working less.

How to Effectively Manage a Heavy Workload at Work The Importance of Sleep Cycles (and Tips to Improve Yours) How to Help Anxiety When Life Is Stressing You Out A Lack of Sleep May Slowly Kill You: Benefits of Sleep You Need to Know Why You Suffer from Constant Fatigue and How to Deal with It

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Published on April 5, 2021

9 Best Energy Supplements To Fight Fatigue And Tiredness

9 Best Energy Supplements To Fight Fatigue And Tiredness

When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

Worse, you could be doing these and still find energy levels draining quickly.

Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

  • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
  • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
  • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
  • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

Now let’s dive into the 9 best energy supplements for fatigue.

1. Fish Oil

One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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2. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

3. Rhodiola Rosea

Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

4. CoQ10

CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

5. Vitamin B12

Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

6. Iron

Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

7. Melatonin

Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

8. Tyrosine

Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

9. L-Theanine

The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

Final Thoughts

Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

More on Energy Boosting

Featured photo credit: Aditya Saxena via unsplash.com

Reference

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