How to fight fatigue: effective advice and treatments

How to tell if you have chronic fatigue

Fatigue is a feeling of constant exhaustion or lack of energy. It can manifest itself in various ways. Some people with fatigue may be able to manage a full-time job, while others may struggle with simple daily tasks. What are the warning signs? 

• Feeling of severe or sudden onset of tiredness. Tiredness does not go away with rest or sleep. 
• Chronic tiredness, or random bouts of tiredness.  
• People may experience fatigue differently. Some people feel beyond drained and mentally exhausted, while others feel physically heavy, like they’re moving through mud. 
• The symptoms of fatigue may be physical, mental or emotional. Symptoms may also reinforce one another. For instance, not having the energy to do things you enjoy can increase feelings of listlessness and aimlessness.  

Possible causes

There are many potential causes of fatigue, both direct and indirect. They can be divided into three general categories:  

• Lifestyle factors: such as lack of exercise, sleep problems, too much stress, consuming alcohol, drugs or caffeine, an unhealthy diet or being overweight.  
• Physical health conditions: such as (chronic) medical conditions.  
• Mental health factors: such as seasonal affective disorder, depression, anxiety or excessive worrying. 

The symptoms of fatigue and their severity vary from person to person. Some may experience mild symptoms, while others struggle with extreme exhaustion.  

Practical tips for fatigue

Making minor lifestyle adjustments or doing exercises at home can help to manage fatigue. But first of all, it is important to see your GP to rule out an underlying cause.  

Some tips to fight fatigue:  

• Prioritise sleep: While sleep is crucial for health, more sleep is not always better. Focus on restorative sleep. Practise good sleep hygiene: switch off screens and put away mobile devices at least one hour before going to bed. Avoid caffeine in the evening.  
• Stay away from alcohol and drugs: During consumption, alcohol can make you feel happy but it also disrupts sleep and diminishes the quality of sleep.  
• Eat healthily: Fruit, vegetables, whole grains, raw nuts and protein give the body energy. 
• Be aware of stress triggers and reduce stress through exercises or techniques like yoga, meditation or mindfulness.  
• Exercise regularly: Exercise not only helps with stress but also benefits your overall health. 
• Avoid being overweight: There is a link between obesity and chronic fatigue. Talk to a health professional to find out what your ideal weight should be and work towards achieving it (with help, if necessary).  

If the above tips are not helpful, or if you have been diagnosed with a medical condition, seek help. There are various strategies and treatments available to combat fatigue. 

Treatments for fatigue

There is no single treatment for fatigue. The secret is to try to narrow down the cause and then do something about that. If pain is the cause, a painkiller like paracetamol may help. Fatigue can also be caused by a deficiency. It can be a symptom of, for instance, anaemia. In this case, taking iron tablets can reduce tiredness.  

What supplements can help with fatigue?

Some individuals experience fatigue due to nutritional deficiencies. These essential nutrients may help reduce fatigue: 

• Vitamin D is essential for your immune system and for building strong bones, muscles and teeth. Low Vitamin D can cause low energy. 
• Iron ensures adequacy of oxygen uptake into the lungs and transfer into the blood. If your body lacks iron, it cannot make haemoglobin, which helps carry oxygen around your body. This can cause tiredness and weakness. 
• Protein is the building block of muscle. It promotes wound healing and is a vital nutrient in fighting infection.  
• B vitamins are responsible for energy production and help transport oxygen throughout your body. Vitamin B12 supports a healthy immune system and increases energy and fitness levels.  
• Evidence suggests that creatine may improve mental fatigue, memory and information processing in the brain. Further research is needed to gain more insight into supplementation with creatine and its long-term effects. 
• L-Tyrosine supports optimal neurotransmitter levels and helps combat mental exhaustion. 
• Melatonin has benefits for sleep. It may help people with insomnia sleep better and feel more rested during the day.  
• Magnesium aids in energy production, promotes energy metabolism and activates the body’s natural energy. 
• Zinc is important for the immune system and functions as an antioxidant. Taking a supplement of zinc can help bring energy levels back to normal. 

Supplements should be used with caution. We advise you to check with your doctor or health care provider before using a dietary supplement. Do not exceed the recommended dose. 

Take the first step to better health

Do you struggle with chronic fatigue and a lack of energy? Are your symptoms getting worse? Then do something about it. In some cases, fatigue can be a symptom of a health issue that requires medical attention. Or your diet may be lacking nutrients. Want to combat fatigue? You can find the right treatment option for you at Doctoronline's.