Feeling Tired All the Time? Common Causes and Solutions for Chronic Fatigue

Feeling tired all the time is not normal!

Feeling tired after a busy day or an exhausting day is normal. But if you feel tired every morning, then it might be a matter of concern. 

Chronic fatigue is often one of the first signs of an underlying health condition. The most common causes of fatigue are – nutrient deficiencies, anemia, sleep irregularities, stress, depression, diabetes, or other medical conditions.

Check out these 10 common causes of fatigue.

Also Read: Ayurvedic treatment for chronic fatigue syndrome

Why are you feeling tired all the time?

According to Ayurveda, your health stands on 3 crucial factors – sleep, diet, and exercise. 

1. Eating an inadequate diet

Eating the right food at the right time in the right way is very important for optimum health. A diet lacking in crucial nutrients or having long gaps between meals can result in a drop in blood glucose levels which can cause fatigue. 

2. A deficiency in vitamins

Chronic fatigue can also be a sign of vitamin deficiency, especially vitamin D. In addition to that, a deficiency in B vitamins, iron, magnesium, or potassium can also result in sluggishness and tiredness. A deficiency of iron can result in anemia which is a known cause of fatigue. The deficiency of vitamin D, which is very common, can also result in fatigue.

3. Compromising on your sleep

Sleep is a very crucial pillar of health. It is the time when your body rests, is repaired, and recharges. As such, compromising on your sleep can result in exhaustion in the morning. Not only that, sleep deprivation also results in a number of health issues. 

Studies say that adults should get eight hours of sleep every night. Sleeping less than eight hours a night, which is pretty common these days, can result in symptoms of fatigue and stress.

4. That extra weight on your waist 

Obesity is a rising global health issue that can result in overwhelming tiredness. It also increases your risk of other chronic diseases that can contribute to a drop in your energy levels and result in sluggishness. Not only fatigue, but obesity is also linked to a greater risk of many chronic illnesses like type 2 diabetes, depression, heart disease, and cancers. Obesity also increases the risk of obstructive sleep apnea.

5. Leading a sedentary lifestyle

Physical activity or simple body movements are proven to boost your energy levels. In addition to that, being physically active is associated with an increase in the levels of dopamine, the happy hormone. 

Physical activity is an effective natural remedy for stress, anxiety, and depression. Furthermore, physical inactivity also results in obesity and poor sleep, which are proven to increase fatigue. Several studies showed that less sedentary women had a significantly lower level of fatigue.

6. Living under high stress

Chronic stress is the culprit of headaches, muscle tension, stomach problems, sleeplessness, and depression. All of these factors are known to contribute to chronic fatigue. Furthermore, chronic stress can cause structural and functional changes in the brain and lead to chronic inflammation. This can contribute to symptoms of chronic fatigue.

7. Suffering from depression

Fatigue, tiredness, or low energy are common symptoms of depression. Chronic depression can also result in physical manifestations of symptoms like body pain, muscle aches, and insomnia which worsens your fatigue.

8. In the clutch of Fibromyalgia

Fibromyalgia is a rheumatic condition that can cause intense muscular pain, stiffness, and localized tenderness at specific points of the body. This pain can result in disturbed sleep at night and daytime sleepiness and fatigue.

9. An underlying medical condition

Chronic fatigue can also be a symptom of underlying health conditions. The most common diseases associated with fatigue are – diabetes, sleep apnea, hypothyroidism, cancer, chronic fatigue syndrome, anxiety disorders,  and fibromyalgia.

10. A habit of inadequate hydration

Proper hydration is very important for the proper functioning of your body. Several studies say that being dehydrated can lead to lower energy levels, poor concentration, and body cramps. Poor hydration can also result in shorter sleep time, poor endurance, increased weight, and several other issues.

How to boost your energy?

• Maintain a regular sleep routine. Go to bed at the same time every night. Avoid stimulation before bed, eat light before bed avoid caffeine late in the day, and try not to sleep during the day. 
• Eat a well-balanced diet that comprises calories, protein, fiber, vitamins, and minerals. Fill your plate with fruits and vegetables and make sure to include whole grains in your diet. Limit your sugar and never skip your breakfast.
• Exercise regularly. Even a brisk 20-minute walk can be effective in improving your symptoms of fatigue.
• Stress-relieving techniques like deep breathing, meditation, yoga, and writing a journal can help. Practicing gratefulness and forgiveness can further help. Even a hot water bath before bed or a deep tissue massage is effective.
• Consult a doctor – While, in most cases, excessive sleepiness can be fixed with some lifestyle changes. If you still feel worn out after trying to manage your fatigue on your own, talk to your doctor. You may have a sleep disorder or another medical condition that needs attention.

Also Read: 10 Ayurvedic ways to survive the summer fatigue in India

Your Takeaway

Feeling tired on some days does not necessarily raise an alarm. However, if you are noticing a pattern of symptoms or persistent fatigue then, consult a doctor. Chronic fatigue can result in poor quality of life. Diagnosing and treating the underlying conditions can help in relieving these symptoms.