Chronic fatigue – causes, symptoms and ways to regain energy

Chronic fatigue is a problem that affects a growing number of people regardless of age. A prolonged lack of energy affects not only wellbeing but also concentration, effectiveness at work, social relationships and mental health. Although a temporary weakening of the body is a natural reaction to stress or a lack of sleep, chronic tiredness that persists for weeks requires closer analysis.

What is chronic fatigue?

Chronic fatigue does not mean the ordinary feeling of sleepiness after an intense day. It is a state of prolonged physical or mental exhaustion which makes everyday functioning difficult and does not pass despite rest.

The symptoms may persist for many weeks or months. According to the definition used in medical circles, chronic fatigue is a state that persists for at least 6 months [2,3]. In some cases it may form part of chronic fatigue syndrome, however far more often it is a symptom of other health disorders.

The most common symptoms of chronic fatigue syndrome

A permanent feeling of tiredness is only the tip of the iceberg of the symptoms accompanying chronic fatigue syndrome. Besides mental symptoms, the patient also experiences a range of somatic symptoms.

The typical symptoms of chronic fatigue syndrome include:

• a feeling of a lack of energy despite rest;

• problems with concentration and memory;

• sleepiness during the day;

• muscle aches and headaches;

• irritability;

• a drop in motivation;

• difficulty recovering after physical exertion [1-4].

It is worth emphasising that chronic tiredness may develop gradually. Many people ignore the first symptoms for a long time, explaining them as stress or overwork.

The most common causes of chronic fatigue

Chronic tiredness usually does not have a single cause. Most often it is the result of the coexistence of several factors connected with lifestyle, mental health and the functioning of the body. A careful analysis of daily habits, the way of eating and the quality of sleep is often enough to be able to identify the elements responsible for the deterioration in wellbeing.

Lack of sleep and chronic stress

One of the most common reasons for persistent tiredness is insufficient regeneration of the body. Adults should sleep on average from 7 to 9 hours a day. Regularly shortening sleep may lead to hormonal disturbances, an increase in the level of cortisol and a deterioration in the functioning of the nervous system.

Chronic stress is an equally important factor. Prolonged mental tension causes constant activation of the sympathetic nervous system, which increases the risk of exhaustion of the body and problems with concentration.

Nutrient deficiencies

Tiredness may be connected with deficiencies of vitamins and minerals that take part in the body’s energy processes. Particularly often observed is a deficiency of:

• iron;

• vitamin B12;

• vitamin D;

• magnesium;

• folic acid.

These deficiencies may affect the functioning of the nervous system, the production of red blood cells and energy metabolism [7,8].

Chronic diseases

Constant tiredness may also appear in the course of many conditions. The most common include an underactive thyroid, diabetes, anaemia, depression, anxiety disorders, obstructive sleep apnoea, as well as autoimmune diseases. In some cases chronic fatigue is one of the first symptoms of a developing metabolic or hormonal disease.

Ways to regain energy

Improving the level of energy usually requires a comprehensive approach covering sleep, diet, physical activity and the reduction of stress. The World Health Organisation (WHO) emphasises that even small changes to daily habits may have a beneficial effect on wellbeing and on the capacity of the body.

The most important things in the whole process, however, are regularity and consistency of action. Persistent tiredness usually does not pass immediately, which is why the process of regeneration takes time.

The importance of physical activity

Although tired people often avoid movement, moderate physical activity may improve the capacity of the body and the quality of sleep. Regular walks, swimming or cycling support the work of the circulatory system and help to lower the level of stress. The WHO recommends a minimum of 150 minutes of moderate activity a week.

A diet that supports the body

The daily diet should provide an appropriate amount of nutrients that support energy metabolism. The menu of people exposed to mental and physical tiredness should not be short of:

• wholegrain cereal products;

• vegetables and fruit;

• sources of easily absorbed protein;

• healthy fats from the omega-3 and omega-6 group,

• appropriate hydration.

Limiting highly processed food and an excess of sugar may help to stabilise the level of energy during the day [7,11]. People looking for additional support are also often interested in supplements for tiredness, which may be a complement to a healthy diet and an appropriate lifestyle.

Supplementation and chronic fatigue

In some situations help may also come from well-chosen supplementation. Particularly often used are preparations containing B group vitamins, magnesium and ingredients that support the functioning of the nervous system.

An example of a supplement developed with support for concentration and the reduction of mental tiredness in mind is NeuroBestPRO. It is worth remembering, however, that a food supplement does not replace treatment or a healthy lifestyle and should be only one element of a broader approach to improving wellbeing.

When should tiredness prompt a visit to the doctor?

A constant feeling of tiredness should not be played down, particularly if it persists for several weeks or grows worse despite rest. Medical consultation is important above all when additional symptoms appear that may suggest a chronic disease and that make normal functioning during the day difficult.

Early diagnosis makes it possible to detect any hormonal or metabolic disorders or nutritional deficiencies more quickly.

The symptoms that require medical consultation include, among others:

• unintended loss of body weight;

• excessive sleepiness during the day;

• breathlessness;

• heart palpitations;

• chronic pain;

• sleep disorders;

• neurological problems;

• fainting.

The doctor may order laboratory tests covering a full blood count, the level of glucose, TSH, iron, vitamin B12 and vitamin D.

Frequently asked questions (FAQ)

Below are the answers to the questions most frequently asked by people struggling with chronic tiredness.

Which diseases cause constant tiredness?

Constant tiredness may occur with, among others, an underactive thyroid, diabetes, anaemia, depression, anxiety disorders, autoimmune diseases and sleep disorders. This symptom may also be the result of chronic stress and overloading of the body.

What is lacking in the case of constant tiredness?

Most often deficiencies of iron, vitamin D, vitamin B12, magnesium and folic acid are observed. Deficiencies of these nutrients may disturb the production of energy and affect the functioning of the nervous system.

When should tiredness be a cause for concern?

Tiredness that persists for several weeks, grows worse despite rest or occurs together with additional symptoms such as breathlessness, loss of body weight, fainting or problems with concentration is a cause for concern.

References