How often do you find yourself struggling to get out of bed? Do you constantly feel like you’re running on fumes day in and day out? Feeling tired all the time can be a challenging and frustrating experience. However, you’re not alone. Research indicates that at least 60% of Canadians report feeling tired most of the time.
There are many reasons behind constant fatigue. But by understanding its multifaceted nature you can take proactive steps to address its underlying causes. This puts you on the path to reclaiming your energy and living a full and balanced life.
What is fatigue?
Fatigue is a lingering tiredness that is constant and limiting. With fatigue, you may experience unexplained, persistent, and relapsing exhaustion. And it isn’t just due to a lack of sleep; it’s a complex interplay of various physical, emotional, and lifestyle factors.
Types of fatigue
Let’s take a closer look at two primary categories of fatigue:
Physiologic fatigue (the most prevalent type of fatigue) can occur as a result of too much exercise, irregular sleep patterns, poor dietary choices, stress, mental strain or other nonmedical issues. This type of fatigue usually improves as you address the lifestyle factors that are causing it. Think of physiologic fatigue like a worn-out phone battery, drained by too many apps running in the background. Just like we reboot a phone by closing those apps, addressing our lifestyle factors often recharges and alleviates this type of fatigue.
Chronic fatigue, on the other hand, typically lasts longer than 6 months. Think of it as persistent rain that doesn’t stop for months, unlike a passing shower. This type of fatigue persists despite sleep or rest and is typically caused by a new illness or underlying medical condition.
Symptoms of fatigue
Although these symptoms may vary from person to person, the most common symptoms of fatigue include:
- Sore or aching muscles
- Insomnia
- Irregular menstrual cycles
- Headaches
- Brain fog
- Dark circles
- Slowed reflexes and responses
- Moodiness (for e.g irritability, apathy)
- Loss of appetite
- Blurred vision
What are the major causes of persistent tiredness?
Uncovering the root cause of fatigue is often the first step towards rest and recovery. Stress, depression, nutrient deficiencies and sleep quality are some of the most common causes. Let’s unpack some of the factors that may be affecting your energy levels.
Stress
Stress weighs heavily on the body in many ways. It’s a physical response that takes a toll on both our mind and body. When stress becomes chronic, it can lead to persistent fatigue that seems insurmountable.
Constant stress triggers the release of hormones like cortisol and adrenaline, preparing the body for a fight-or-flight response. Adrenaline forces the heart to pump faster and harder, diverting blood away from the skin and digestive organs towards large muscle groups. It also intensifies breathing in order to increase oxygen supply to the heart, brain and muscles.
While this reaction is essential for survival in short bursts, chronic stress keeps these hormones elevated, disrupting sleep patterns, affecting mood, and draining energy reserves.
Although our everyday stressors may seem inescapable, did you know that by simply moving our bodies, we’re on the road to countering stress and fatigue? Exercise reduces stress hormones and stimulates the production of endorphins, which help to promote relaxation and uplift our mood. Additionally, exercise promotes better sleep quality, which plays a pivotal role in combating fatigue. By incorporating regular movement into your routine, whether it’s a brisk walk, yoga, or a workout session, you not only reduce stress levels but also boost your energy reserves.
Pro tip: For those who may need a little extra support, reach for CanPrev’s Adrenal Pro – a blend of adaptogenic herbs and nutrients designed to support the adrenal glands, increase energy levels and reduce stress and fatigue.
Depression
Depression is more than just a fleeting bout of the blues, it’s a pervasive mood disorder that engulfs us in feelings of hopelessness, apathy, and sadness, affecting our thoughts, emotions, and daily lives. A prevalent symptom of depression is persistent fatigue, as the constant emotional weight that depression carries can drain our energy reserves, leaving us feeling exhausted, both physically and mentally.
Fatigue becomes a companion to depression, exacerbating its effects. This overwhelming tiredness can hinder motivation, disrupt sleep patterns, and impair concentration, further deepening the grasp of depression. The cyclical nature of depression and fatigue creates a challenging loop, where each worsens the other, making it difficult to break free.
The good news? Support for managing depression and combatting fatigue exists. These include lifestyle changes such as a diet rich in omega-3’s, B vitamins, and antioxidants such as fish, whole grains, fruit and vegetables; regular exercise, and seeking counsel from a professional therapist. Turning to a quality supplement such as CanPrev’s Healthy Mood can also help ensure that your body has the support it needs to regulate stress responses, improve nerve and brain function, and support your immune system.
Nutrient deficiencies
Nutrient deficiencies can significantly affect your energy levels. Inadequate intake of essential vitamins and minerals can lead to persistent fatigue, leaving you feeling depleted.
B vitamins
When it comes to combating fatigue, B vitamins take center stage. Vitamin B12 plays a pivotal role in converting food into energy. It assists in the formation of red blood cells, responsible for carrying oxygen throughout the body. Folate, also known as v
itamin B9, works alongside B12 in the production of red blood cells and aids in metabolizing amino acids, which are essential for energy production.
Deficiencies in B-vitamins compromise oxygen delivery to cells, leaving you feeling perpetually tired and can also lead to anemia. Vegetarians and vegans often experience a B12 deficiency as plant-based foods produce significantly less of this nutrient as compared to meat, dairy and eggs. Incorporating B-rich foods like lean meats, and fortified cereals, or quality supplements such as CanPrev’s Synergy B, can be a crucial step in restoring your energy balance.
Vitamin D
Vitamin D, often recognized for its role in maintaining bone health and immune function, also wields a significant influence on energy production within our cells. This vital nutrient supports mitochondrial function, the powerhouses within our cells responsible for generating energy.
Vitamin D helps regulate the expression of genes involved in mitochondrial function, ensuring these tiny energy factories operate optimally. By promoting efficient energy production within the mitochondria, vitamin D contributes to sustaining overall vitality and combating fatigue, empowering our cells to produce the energy needed for optimal function.
As the winter chill settles in, our sunshine hours diminish, and so too does our natural vitamin D production. Supplementing with vitamin D, such as CanPrev’s D3 drops helps to ensure that our bodies have the necessary support to maintain healthy vitamin D levels.
Magnesium
Magnesium has quite the reputation for being a mood booster and stress reliever—so much so that it’s earned nicknames like “the original chill pill” and “nature’s valium.” It is a naturally occurring macro mineral, meaning higher amounts are needed compared to trace minerals, such as zinc. When it comes to healthy, restful sleep, it plays a key role in promoting relaxation through our hormones, muscles and nervous system.
Magnesium also fuels our energy by supporting ATP (adenosine triphosphate) production, the primary energy currency of our cells. This translates to enhanced vitality, endurance, and overall zest for life. If magnesium is in short supply, it compromises our energy production, leaving us feeling tired and lethargic, with the possibility of muscle cramps or twitches.
Sleep quality and quantity
Our sleeping habits play a pivotal role in determining our energy levels. It is recommended that we get 7-9 hours of quality sleep on a regular basis to maintain our health.
Poor sleep quality creates a domino effect on energy levels. It disrupts the body’s natural rhythm, affecting hormone regulation, cognitive function, and even immune response. This disruption triggers a relentless cycle: fatigue interferes with sleep, and poor sleep, in turn, fuels fatigue.
​​By prioritizing quality sleep through lifestyle adjustments, quality supplements such as CanPrev’s Sleep-Reset Melatonin, mindfulness practices, and seeking professional guidance when needed, you are laying the foundation for a more focused, present and productive day ahead.
Listen to your body
Unravelling the mystery behind constant fatigue can be a challenging journey, but recognizing that something feels off is the first step towards finding solutions. Whether you’re facing the ongoing challenge of stress, the lingering shadow of depression, nutrient deficiencies, or wrestling with sleep disruptions, this awareness is your guiding compass towards prioritizing self-care.
Sources:
Fatigue and Exhaustion: Causes, Symptoms, and Treatment
Effects of fatigue on human performance – Why the TSB investigates for fatigue in every occurrence
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