The Reasons You're Feeling Fatigued
Have you been having trouble getting through the day? Do you feel so exhausted it’s hard to get out of bed in the morning? If so, you’re not alone.
A new study found that nearly 3 out of 5 American adults report feeling more fatigued than ever. However, not all fatigue is the same. Fatigue can be caused by a number of lifestyle factors, physical health conditions, and mental health conditions.
In this blog, we’ll break down some of the most common causes of fatigue and what you can do to mitigate them.
What is fatigue?
Fatigue is more than just being tired, it’s an overall feeling of lack of energy that can be mental, physical, or both. Fatigue also lasts longer than feelings of tiredness and can’t easily be relieved by a quick nap or a few extra hours of sleep at night.
When you’re fatigued, you’re not just drowsy or sleepy, rather, you have no drive or motivation to do anything. Fatigue is considered to be chronic when lasting for over 6 months. Chronic fatigue can also cause a lasting impact on your psychological and emotional well-being.
Fatigue is often accompanied by a number of other symptoms, such as:
Trouble concentrating or focusing
Brain fog
Muscle pain or weakness
Irritability, nervousness, or anxiety
Very low energy and motivation
Depression
Loss of enjoyment throughout life
Other signs of fatigue include:
Tired legs
Discomfort or uneasiness
Sleepiness
Tired eyes
Impatience
Whole-body tiredness
Stiff shoulders
Boredom
Lack of motivation
Fatigue can be caused by a number of different factors. They can be divided into three general categories:
Lifestyle factors
Physical health conditions
Mental health issues
Lifestyle factors:
Many people’s fatigue can be traced back to one or more lifestyle habits or routines- especially a lack of exercise. Being fatigued from too little exercise may seem counter-intuitive. But actually, working out regularly can help you feel more energized throughout the day. Regular physical fitness will help to strengthen your cardiovascular system, which will allow oxygen and nutrients to more quickly reach your tissues.
Luckily, it doesn't take drastic changes in physical fitness to help mitigate your fatigue. One study found that sedentary adults who introduced 20 minutes of exercise three times a week into their routine reported feeling less fatigued and more energized in only six weeks.
However, lack of exercise isn't the only reason you're feeling fatigued. Here are some other lifestyle factors that can leave you feeling fatigued:
Obesity or being overweight
Grief
Taking medications like antidepressants or sedatives
Consuming too much caffeine
Unhealthy eating habits
Lack of physical activity or too much physical activity
Lack of sleep
Periods of emotional stress
Abusing alcohol or illicit drugs
Physical health conditions:
Thyroid imbalances:
Thyroid imbalances are very commonly associated with fatigue, and for a good reason! The thyroid is a butterfly-shaped gland in your neck that produces hormones that control how your body uses energy. The thyroid controls your metabolism, which, as we know, is how your body turns food into energy and impacts nearly every function in your body.
Unfortunately, it’s not very difficult for your thyroid to get thrown out of whack and become imbalanced. When your body produces too little thyroid, a condition called hypothyroidism, your body struggles to produce enough energy to fuel you throughout the day and your metabolism slows down. Hypothyroidism is a very common cause of fatigue.
Beyond fatigue, there are several other symptoms commonly associated with hypothyroidism, these include:
Exhaustion
Sensitive to the cold
Weight gain
Depression
Memory problems
Stiffness, swelling, and pain in your:
Tongue
Eye region
Face
Muscles
Joints
Brittle nails
Coarse hair
Luckily, there are some ways to help balance your thyroid without resorting to supplementing with thyroid pills. These lifestyle changes include:
Avoid excessive caffeine and alcohol
Exercise regularly
Practice mindfulness and other relaxation-promoting activities
Promote your gut health by:
Avoiding inflammatory foods
Eating foods rich in antioxidants
Increase fiber in your diet
Avoid non-nutritive sweeteners
Limit your exposure to endocrine disruptors:
Avoid canned foods
Prioritize organic foods
Limit your plastic use
Avoid non-organic cleaning supplies
Neurotransmitter imbalances:
The hormone and neurotransmitter dopamine can be the cause of your fatigue. Dopamine is used to communicate chemical messages within your brain and the rest of your body. It plays a vital role in many bodily functions, including motivation, learning, memory, and movement.
Unfortunately, it is not uncommon for dopamine to become imbalanced within your brain. Factors that can cause a dopamine deficiency include:
Medication like antipsychotics
Excessive stress
Underlying medical conditions like Parkinson’s disease
Obesity
Substance abuse
Poor diet
Dopamine is also very commonly associated with depression, and while a deficiency in dopamine cannot directly cause depression, it can cause symptoms typically associated with depression- like fatigue. Low levels of dopamine are often responsible for reduced motivation, low energy, hopelessness, helplessness, and decreased excitement for life. Other symptoms of low dopamine include:
Weight fluctuations
Reduced sex drive
Low moods
Sleep disorders
GI problems and constipation
Chronic back pain
Difficulty swallowing
One way to help mitigate your dopamine imbalance is by eating foods that contain tyrosine, the precursor to dopamine. This will help to promote dopamine production within your body. Tyrosine is commonly found in many different types of high-protein foods:
Fish
Chicken
Beef
Pork
Eggs
Nutritional Deficiencies:
Nutritional deficiencies can leave you feeling tired, even with proper sleep and rest. Deficiencies in the following nutrients have been linked to fatigue:
Folate (vitamin B9)
Vitamin B12
Pyridoxine (vitamin B6)
Niacin (vitamin B3)
Riboflavin (vitamin B2)
Iron
Vitamin D
Vitamin C
Magnesium
Deficiencies in all of these nutrients are very common. 25% of the world’s population has low iron. 20% of Americans over the age of 60 are deficient in B12. Over 50% of the world’s population has low vitamin D.
When your body is nutrient deficient, your body starts to break down fat and muscle to meet energy demands. This will lead to the loss of body fat and muscle mass- which will trigger fatigue. Further, nutrient deficiencies will prevent your body from running at full capacity and cause fatigue and loss of energy.
Moreover, diets high in ultra-processed foods will further impair energy levels. One study found that excessive sugar and processed grain consumption resulted in 38% higher scores for fatigue symptoms when compared to those who ate a healthy diet. Another study found that diets filled with sugars and refined grains are linked to conditions like fatigue and insomnia.
The best way to know if you’re deficient in one of the nutrients above is by getting your levels tested.
Mitochondrial dysfunction:
In middle school, we learn the mitochondria are the powerhouse of the cell. The mitochondria are actually responsible for making over 90% of the body’s energy in the form of ATP. The process of creating ATP is very complex and involves five multi-subunit enzymes or complexes. Each process requires different chemical and nutritional components to function properly. If one ingredient is deficient or missing, the entire process will be disrupted.
Thus, unsurprisingly, it can be very easy for your mitochondria to be thrown out of whack. Some common factors behind mitochondrial dysfunction include:
Certain pharmaceutical drugs
Environmental factors like heavy metals and toxins
Genetic factors
Aging
When your mitochondria are damaged or not working properly, they will struggle to produce enough energy to keep your body going throughout the day. Thus, the most common sign of mitochondrial damage is fatigue. This fatigue will last for more than 6 months and be unaffected by sleep or dietary changes.
Some other symptoms of mitochondrial dysfunction include:
Lack of endurance
Swallowing difficulties
Poor balance
Digestive problems
Muscle pain and weakness
Diminishing motor control
Visual/hearing problems
Seizures
Luckily, there are lifestyle changes you can make to help reverse mitochondrial damage, these include:
Calorie restriction promotes the growth of new mitochondria
Take supplements like spermidine and molecular hydrogen to support mitochondrial health
Exercise
Eat foods high in antioxidants
Limit your exposure to toxic chemicals like pesticides
Mental health issues:
Chronic stress:
Imagine holding your arm out straight, grasping a rope. In the beginning, it feels easy- you could keep this up all day. But the longer your arm remains straight and gripping the rope, the harder the task becomes. Sooner or later, your arm will tire and your grasp on the rope will weaken. As you continue to hold on, the task will become more and more uncomfortable. Eventually, the physical act of grasping the rope will become too much and you’ll have to let go.
As it goes with stress. Temporary stress can be hard but bearable. But as you face stress every day, it will begin to take a toll on your body. You won’t be sleeping as well, your digestive system won’t work as well, you’ll get random headaches, and you’ll likely become fatigued. Fatigue is a very common symptom of chronic stress.
Other symptoms of chronic stress include:
Brain fog
Changes in appetite
Emotional withdrawal
Insomnia
Low energy
Aches and pains
Chronic stress can actually cause structural and functional changes in your brain, leading to chronic inflammation. Chronic inflammation can lead to symptoms like fatigue. Chronic stress will also impact your metabolism and thyroid hormones- which we know can lead to feelings of fatigue.
Chronic stress can also cause a number of other damaging effects on the body, including:
Damage to blood vessels and arteries
Long-term heightened blood pressure
Increased risk of heart attack or stroke
Build-up of fat
Increased appetite
Insomnia
GI issues
Weakened immune system
Weight gain
Some ways to help mitigate chronic stress in your life include:
Do regular physical activity
Call your friends and family more often for social support
Try meditation and breathing exercises
Use visualization and imagery
Chronic fatigue is a condition that can wreak havoc throughout your life. But the good news is- there are ways to mitigate it! The best way to know the true root of your fatigue is through comprehensive testing.
At the Johnson Center, we will undergo a thorough examination of your thyroid, adrenals, and mitochondria to find the cause of your fatigue. For more information on finding freedom from your fatigue, click here to contact us. If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.
The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach locations. We also offer telemedicine for residents of Virginia and North Carolina!
