8 Common Causes of Chronic Tiredness - are any of these making you tired?
One of the most common complaints among the women I work with is tiredness.
- Always being tired.
- Daily fatigue.
- The feeling of running on empty.
- Just getting through.
- Lacking zest.
- Out of balance.
- Not quite right.
We all tend to feel like this at times and when we do, we are being called to consider why. To perhaps re-evaluate what we're doing and how we're doing it. To find where we are out of balance and find ways to restore that balance.
In naturopathic and coaching sessions we discuss how you're feeling and then look at all of the possible contributing factors as to why you're experiencing a particular symptom or complaint. Then we also look at how you WANT to be feeling and what we need to consider to allow you get there.
For true resolution, we need to think holistically and consider all elements. There are often dietary and lifestyle changes that will be helpful, there might be nutritional factors or stress and mental/emotional contributors. Sometimes less tangible things like a need to express one's creativity or to spend more time with friends or wanting a greater sense of connection with one's partner are having an influence on someone's health and wellbeing...
The list of contributing factors for any particular issue can long and be varied, but here are 8 common causes of chronic tiredness I see most.
Sleep issues
Quantity and quality. One of the most common causes of tiredness is lack of sleep!
Sleep is crucial to restore your body and you can’t expect to feel wonderful if you’re consistently not getting enough sleep. Ideally we should aim to be asleep by 10pm each night as the hours before midnight are some of the most restorative. If you feel like you’re tossing and turning all night in a very light sleep or having constant dreams, you might not be getting down in to a deep enough sleep to feel rejuvenated.
Nutrient and macro-nutrient deficiencies
This could be due to digestive and absorption issues, where you’re body isn’t breaking down and absorbing what you’re eating optimally (rather than the saying “you are what you eat” it may be more accurate to say “ you are what you absorb”), from eating foods that are lacking in nutrients or from not getting the right combination of proteins, fats and carbohydrates to provide your body with the fuel that it needs.
Common nutrient deficiencies that have a direct impact upon energy levels are magnesium, B group vitamins and iron (never self-prescribe iron beyond the amount in a multivitamin without having your iron levels tested, too much iron is toxic to the body).
Eating too much sugar
Sugar wreaks havoc on your energy levels, leading to blood sugar swings which also affect your mood. If you’re in the habit of eating sugary foods in the evenings waking tired in the mornings can be due to a sugar hangover.
When you eat sugar it also taxes your nutrient reserves, requiring important nutrients such as zinc and magnesium to process and metabolise the sugar. Your cells require adequate magnesium to produce energy.
When you’re tired you may be more likely to crave sugar because your body wants a quick burst of energy but the sugar will keep you on the blood sugar- rollercoaster, so looking at other ways to support your body to produce the energy it needs in a more sustained way is important to break the sugar habit.
Food intolerances
Feeling foggy and fatigued is a common sign of food intolerances. Feeling fatigued after eating certain foods, either immediately afterwards or a couple of hours later can be a sign of a food intolerance. If you’re regularly eating the food that you’re reacting to it can be more difficult to pin point which food it is that you’re reacting to as food intolerance reactions are often less obvious than allergic reactions.
Dehydration
Water is essential for your body and most of us aren’t adequately hydrated. In all of the body composition and cellular health analysis tests that I have done over the years, I can count the number of people who were optimally hydrated on two hands.
Sometimes you might be drinking enough but your body isn’t absorbing it properly or you might also be drinking diuretics like tea, coffee or soft drink which increase excretion of water or you’re sitting in an air conditioned room on the computer which will also affect your hydration. Dehydration can sneak up on you and often by the time you feel thirsty, you’re already dehydrated which will leave you feeling tired and cranky.
Overwhelm and running on the ‘daily hamster wheel’
When you’re constantly on the go, running here and there trying to get everything done and keep everyone happy something has got to give eventually and often it will firstly be your energy and then if you still keep pushing, your body will try harder to get you to slow down and you will get sick or develop some kind of health issue.
Consider all of the things that you are currently doing or trying to do- is there anything that you can let go off? What is draining you the most? Can you do something differently? What is the worst that will happen if you don’t keep doing something that is draining you? What are you doing to fill yourself up?
Your mindset, thoughts, beliefs and self-talk
Notice your thoughts and your self -talk. If in your mind you’re constantly thinking about how tired you are and you’re saying “I’m so tired” to yourself over and over, you will stay tired! Your brain believes whatever you say so even though you feel tired, don’t keep repeating it over and over to yourself or to everyone else!
It is super important to acknowledge that you’re tired, and do something about it in terms of the physical things that you CAN change. But your thoughts, beliefs, self-talk and mindset all play into how you are feeling too so being mindful of these and making changes on that level can be very helpful too.
Forgetting to do the things that light you up!
We all need fun and enjoyment in our lives and when we’re too focused on just getting things done or getting through life, lack of fulfilment, motivation and inspiration can masquerade as chronic tiredness.
What lights you up?
What gives you a sense of purpose?
What is fun for you?
If you don’t know what you find fun anymore (and this is really common!) think back to what you used to love to do as a child, often we still enjoy elements of those same things now.
Too often we let these things go in favour of striving to get things done, when if you also prioritised the things that light you up, you can still get things done but you will be feeling happier and more fulfilled in the process.
These things don’t need to be extravagant, but finding ways to bring elements of these things in to your days will make a big difference to how you feel about your life. There is so much widespread focus on ‘achievement’ and productivity that we can forget about simple enjoyment - and life really is meant to be enjoyed!
Find out how my 6 session individually tailored package can help you get your energy back https://blossomwellbeing.com.au/im-so-tired/
