We all have moment’s where we’re tired or low on energy, but when that feeling becomes the new normal, it's time to dig a little deeper. Fatigue is more than just feeling occasionally tired, it's a persistent lack of energy that can affect your everyday life. In this guide, we will explore what fatigue is, common causes, and how you can start regaining your energy naturally.
What Is Fatigue
Fatigue is that unwelcome guest who crashes on your sofa, eats all your snacks, and refuses to leave. It’s the overwhelming exhaustion that creeps in after sleepless nights and mentally draining days, leaving you feeling like you're juggling too many things at once. While we all have our off days, let’s not let fatigue hijack our lives or dull our sparkle!
Fatigue often rears its head when our bodies simply can’t keep up with their energy demands. Here’s the kicker: nutrition is the secret weapon in our battle against fatigue. Without a steady supply of essential nutrients from food, our bodies are like a high-performance car running on empty—inefficient and ready to stall. But it’s not just about what’s on your plate; lifestyle choices and mental well-being are also major players in our energy balance.
Let’s kick fatigue to the curb and fuel ourselves with the right nutrients, a dash of self-care, and a plentiful night sleep to naturally support our energy levels.
What Causes Fatigue
Fatigue can be influenced by a buffet of factors, and it's time to take a good, hard look at our lifestyle and diet to uncover the culprits so that we can overcome fatigue.
- Emotional Fatigue: Let’s face it—intense emotions can leave us feeling like we’ve run a marathon without even leaving the sofa. Stress, anxiety, and low moods can zap your energy quickly. Remember, prioritising self-care during emotional rollercoasters is essential.
- Mental Fatigue: Mental fatigue is that brain drain that hit when you’ve been juggling too many thoughts and tasks. Just like your muscles need a break after a workout, your brain deserves some downtime too.
- Lifestyle Fatigue: Whether you’re pushing hard at the gym or grinding away at a physically demanding job, it’s easy to end up feeling wiped out. This fatigue usually resolves itself after some well-deserved rest. Ironically, a sedentary lifestyle can also leave you feeling drained (1).
- Sleep Fatigue: Let’s talk sleep. If you’re tossing and turning all night or waking up feeling like a computer on low battery, it’s time to reassess your bedtime routine. Poor sleep can make you start your day feeling like you’ve just woken up from a long hibernation.
- Hormonal Fatigue: One of the reasons for fatigue in females is due to hormonal fluctuations which can help explain the shift in energy levels throughout our monthly cycles. This is thought to be due to a dip in hormones like oestrogen and progesterone. Menopause serves as a prime example, the decrease in oestrogen can lead to a dip in energy levels.
- Diet Fatigue: We can’t ignore the role of diet in the fatigue saga. Food is fuel, and a balanced diet is essential for keeping your energy levels up.
What are the 6 Symptoms of Fatigue?
- Lacking energy and constantly tired
- Headaches
- Dizziness
- Sore, aching muscles
- Poor memory and recall
- Unable to concentrate
If you find yourself battling fatigue for weeks without a clear reason or if your fatigue symptoms aren’t improving, don’t hesitate to reach out to a healthcare professional. Remember, you deserve to feel energised and ready to conquer the world!
Can Stress Make You Fatigued?
You bet it can! When you’re under stress, your body releases hormones like cortisol and adrenaline, which are great for helping you run from a bear but terrible for everyday life (2). Chronic stress feels like running a marathon without a finish line, leaving you mentally foggy and physically drained.
Not only does stress make it hard to concentrate, but it can also rob you of restful sleep, leaving you feeling utterly drained by morning. It’s a vicious cycle: stress drains your energy, which makes you more stressed, leading to even greater fatigue. The good news? Recognising stress as a major culprit is the first step to reclaiming your energy. Acknowledge the impact of stress and prioritise your well-being. Taking a moment for self-care can help you manage it effectively, as life is too valuable to allow stress to overshadow your energy and happiness.
What Can I Take to Give me More Energy?
Magnesium
Meet magnesium, the unsung hero of the nutrient world! This mighty mineral is involved in over 300 biochemical processes in your body—talk about a multitasker! One of its standout roles? from tiredness and fatigue. So, if you want to avoid feeling like a deflated balloon, load up on magnesium-rich foods like:
- Spinach
- Avocado
- Kale
- Sunflower seeds
- Almonds
- Cashews
Iron
Next up is iron, the mineral that’s all about getting your blood pumping (literally!). It’s crucial for forming red blood cells that transport oxygen throughout your body because, let’s be honest, oxygen is kind of essential for energy production. This is especially important for vegetarians, vegans, and menstruating women who might not be getting enough iron from their diet or losing it quicker than others.
Great food sources include:
- Poultry
- Red Meat
- Fish
- Eggs
- Spinach
- Lentils
- Beans (like chickpeas and kidney beans)
B Vitamins
Let’s give a shout-out to the B vitamins—the water-soluble wizards that help your body turn food into energy! These little champs are crucial for metabolising proteins, carbohydrates, and fats. Special mentions go to folic acid (B9) and B12, which help maintain those all-important red blood cells. If you’re on a plant-based diet, you might want to pay extra attention to your B12 levels—your energy levels will thank you!
You can find these vitamins in:
- Meat
- Eggs
- Fish
- Milk
- Wholegrain breads
- Fortified cereals
Multivitamin
Feeling overwhelmed by all these nutrients? A multivitamin might be your best bet! If you’re unsure which nutrients to focus on for energy, a quality multivitamin can provide a broad spectrum of support to help combat tiredness and fatigue. Why not consider our Multi-Max Recharge, this multivitamin is designed with energy in mind providing great levels of magnesium, B vitamins, Korean ginseng and 30mg of CoQ10.
CoQ10
Last but definitely not least, we can't forget about the benefits of CoQ10. This antioxidant superstar exists in every cell of your body and is critical for producing ATP—the energy currency of your cells (3)! As we age, our CoQ10 levels naturally decline, which might explain why fatigue can creep in as we get older (4). So, if you want to keep your energy levels up, consider adding CoQ10 to your routine! You can find it in meat, fish, nuts, and if you don't opt for the Multi-Max Recharge, you can find it in our CoQ10 100mg or CoQ10 200mg.
How Can I Stop Being Fatigued?
Sleep
First off, let’s talk about sleep—your body’s ultimate recharge station. Aim for 7-9 hours of quality shut eye. Create a bedtime routine that would make even a sloth jealous: dim the lights, put down your phone, and maybe even read a book. Your body will thank you when you wake up feeling like a superhero.
Stress
Beat stress by practicing mindfulness or yoga (5). Seriously, even a few deep breaths can work wonders. Remember, life’s too short to let stress keep you in a chokehold. Find your happy place and watch that fatigue fade away like yesterday’s bad decisions.
Caffeine
Caffeine may seem like a great way to increase our energy, but let’s not kid ourselves, it has a dark side. Sure, it can kickstart your morning and help you power through that mid-afternoon slump, but too much of this jittery friend can leave you feeling restless. Overindulgence can lead to anxiety, restlessness, and a racing heart that makes you feel like you’ve just completed an Ironman (6). And let’s not forget about the sleep sabotage! That seemingly harmless cup of coffee can rob you of restful sleep, turning your nights into tossing and turning sessions and leaving you groggy and irritable the next day. So, while caffeine might give you a quick burst of energy, it can quickly morph into a double-edged sword, leaving you more wired and fatigued than before. Enjoy it wisely, or you might find yourself facing the consequences of your caffeinated choices. Why not consider stopping caffeine at lunch time, or if that feels too difficult try stopping at least three hours before bed.
Diet
We now know which micronutrients to include in your diet to help fight fatigue, but what about other food groups? When it comes to fuelling your body, protein and carbohydrates are like the ultimate tag team, each vital role in keeping your energy levels high.
Let’s start with carbohydrates, the quick energy boosters that are your body's go-to source for fuel. They break down into glucose, which is what your muscles and brain rely on for immediate energy. But remember, not all carbs are created equal. Opt for complex carbohydrates that release energy slowly keeping you fuelled without the dreaded sugar crash.
Consider:
- Wholemeal bread
- Legumes
- Lentils
- Brown rice
Now, let’s talk about protein. While protein is often celebrated for building and repairing tissues, it also plays a crucial role in maintaining energy levels, especially when carbs are in short supply. Think of protein as your body’s backup generator; when your carbohydrate stores run low, protein can be converted to glucose. Plus, protein helps stabilise blood sugar levels, preventing those pesky energy dips (7).
Consider:
- Chicken
- Fish
- Legumes
- Beans
- Nuts
Feeling a little unsure about whether you're hitting your protein goals? Don’t sweat it—check out our how to boost your protein intake!
Final Thoughts
Fatigue might think it can crash your party, but armed with the right knowledge, you can kick it out the door! We’ve explored how factors like sleep, stress, and nutrition play pivotal roles in keeping your energy levels high. Remember:
- Prioritising quality sleep
- Don’t let stress bully you
- Enjoy caffeine wisely
- Don’t underestimate the power of good nutrition
With a little focus on these areas and a commitment to nurturing your body, you can wave goodbye to fatigue and embrace a vibrant, energised life.
To learn more about how you can support your energy levels, why not check out our dedicated health blog? Alternatively, you can contact our expert Nutrition Advice team who are on hand to provide free and confidential advice.
References
- Engberg, I. et al. (2017) ‘Fatigue in the general population- associations to age, sex, socioeconomic status, physical activity, sitting time and self-rated health: the northern Sweden MONICA study 2014’, BMC Public Health, 17(1). Available at: https://doi.org/10.1186/s12889-017-4623-y.
- Chu, B. et al. (2024) Physiology, stress reaction, PubMed. Treasure Island (FL): StatPearls Publishing. Available at: https://www.ncbi.nlm.nih.gov/books/NBK541120/.
- Tsai, I-Chen. et al. (2022) ‘Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials’, Frontiers in Pharmacology, 13, p. 883251. Available at: https://doi.org/10.3389/fphar.2022.883251.
- Hernández-Camacho, J.D. et al. (2018) ‘Coenzyme Q10 Supplementation in Aging and Disease’, Frontiers in Physiology, 9. Available at: https://doi.org/10.3389/fphys.2018.00044.
- Wang, F., & Szabo, A. (2020). Effects of Yoga on Stress Among Healthy Adults: A Systematic Review. Alternative therapies in health and medicine, 26(4), AT6214.
- Uddin, M.S., Sufian, M.A., Hossain, M.F., Kabir, M.T., Islam, M.T., Rahman, M.M. and Rafe, M.R., 2017. Neuropsychological effects of caffeine: Is caffeine addictive. J Psychol Psychother, 7(295), pp.2161-0487.
- Basturk, B., Koc Ozerson, Z., & Yuksel, A. (2021). Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iranian journal of public health, 50(2), 280–287. https://doi.org/10.18502/ijph.v50i2.5340.
