Are you feeling chronically fatigued? You’re not alone. As we age, it’s common to feel more tired than ever. But that doesn’t mean you have to just accept your fatigue as a part of getting older. You might feel exhausted for many reasons, and by identifying the source of your fatigue, you can work on fixing the problem. In this post, we’ll explore seven possible causes of chronic fatigue and give you some quick tips on addressing each one.
- You’re Not Getting Enough Sleep
One of the most common causes of fatigue is simply not getting enough sleep. Most adults need between seven and eight hours of sleep per night, but many people get much less than that. If you’re not getting enough sleep, your body will not have the energy to function properly during the day.
Quick Tip: Make Your Bedroom a Sanctuary
One of the best ways to get more sleep is to ensure your bedroom is set up for success. Creating a calm and relaxing environment will cue your brain that it’s time to wind down for the night. For most people, that means keeping the room dark with cozy lighting, having a comfortable mattress, and using breathable sheets. It’s also a good idea to remove any work-related materials from the bedroom so you can fully relax. By taking these steps, you’ll be on your way to getting the restful night’s sleep you need to feel your best.
- You’re Not Eating Enough Healthy Foods
Another common cause of fatigue is a poor diet. If you’re not eating enough healthy foods, your body will not have the nutrients it needs to function correctly. So make sure to eat plenty of fruits, vegetables, and whole grains, and limit your intake of processed foods and sugary drinks.
Quick Tip: Subscribe to a Meal Delivery Service
If you’re looking for a quick and convenient way to eat healthier, subscribing to a meal delivery service is a great option. Whether you’re short on time or just don’t enjoy coming up with things to cook, these services take care of everything for you. From grocery shopping to cooking instructions, you’ll be covered. And with so many different meal plans to choose from, you can easily find one that fits your nutritional needs and taste preferences. Plus, unlike eating out, you’ll know exactly what ingredients are in your food and how it’s been prepared.
- You Have an Underactive Thyroid
An underactive thyroid, or hypothyroidism, is a condition in which the thyroid gland does not produce enough of the hormones triiodothyronine (T3), thyroxine (T4), and thyroid stimulating hormone (TSH). This can lead to various symptoms, including fatigue, weight gain, and depression.
Quick Tip: Work with a Doctor or Specialist
If you think you might have an underactive thyroid, it’s essential to work with a doctor or specialist. They can order the tests and work with you to develop a treatment plan. This may include lifestyle changes and hormone therapy to help get your thyroid back to a healthy state.
- You Have Anemia
Anemia is a condition in which there are not enough red blood cells in the body. This can lead to fatigue, shortness of breath, and pale skin. Common causes of anemia include iron deficiency, vitamin B12 deficiency, and folic acid deficiency. There is also hereditary anemia, which can run in families. It’s most common in women, especially during pregnancy or after childbirth. The World Health Organization estimates that nearly 30 percent of women worldwide are affected.
Quick Tip: Eat Iron-Rich Foods
If you have anemia, you’ll need to ensure you get enough iron in your diet. Good sources of iron include red meat, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals. It’s also important to avoid foods or beverages that can inhibit iron absorption, such as coffee and tea.
- You Have a Vitamin D Deficiency
Vitamin D is a vitamin that is essential for good health. It helps the body absorb calcium and phosphorus, two minerals that are important for bone health. A vitamin D deficiency can lead to fatigue, muscle weakness, and bone pain. Common reasons for a vitamin D deficiency include not getting enough sunlight and having a poor diet.
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Quick Tip: Eat a Complete Diet
To get enough vitamin D, eating a complete diet is essential. This means including foods rich in vitamin D, such as fatty fish, eggs, and fortified milk. You can also take a supplement if needed.
- You’re Stressed Out
When it comes to stress, most people think of the kind that comes from a difficult job, a hectic lifestyle, or dealing with difficult people day in and day out. Some other 21st-century causes include technology overload (feeling like you’re always tethered to your phone or computer), financial concerns, and relationship problems. This stress can manifest in all sorts of ways, including constantly feeling overwhelmed or undervalued, having difficulty sleeping or concentrating, and experiencing frequent headaches or stomach problems. The result is fatigue, making it hard to get through the day or stick to your usual routine.
Quick Tip: Get Tested for Adrenal Fatigue
If you’re feeling fatigued and like it’s due to stress, there are some things you can do to help. One is to get an adrenal fatigue test. This condition is caused by prolonged exposure to stress and can lead to a wide range of symptoms, including those listed above. Early diagnosis and treatment are key, so if you think you might be suffering from adrenal fatigue, talk to a healthcare professional sooner rather than later.
As women approach menopause, they often experience fatigue and brain fog. This is because the body changes and the hormonal shifts can be taxing. During menopause, estrogen levels decline, leading to sleep problems, weight gain, and mood swings. All of these can contribute to fatigue. Additionally, the brain fog many women experience during menopause is also caused by hormone changes. Hormones can affect cognitive function, so it’s not uncommon to feel like you’re not thinking as clearly during this time.
Quick Tip: Bioidentical Hormone Replacement Therapy (BHRT)
If you’re experiencing menopause fatigue and brain fog, there are things you can do to help. One is to talk to a healthcare professional about bioidentical hormone replacement therapy (BHRT). This is a type of treatment that uses hormones that are identical to the ones your body produces. BHRT can help alleviate some of the symptoms of menopause, including fatigue and brain fog.
Wake Up and Take Charge
It’s easy to feel overwhelmed when you’re dealing with fatigue. But the good news is that there are things you can do to help. If you’re feeling tired all the time, talk to your healthcare professional. They can help you figure out what’s causing your fatigue and develop a plan to address it. In the meantime, try some of the tips above to help you cope with fatigue and get through the day. With a plan of action that focuses on better lifestyle habits, you can start to feel like your old self again in no time.
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