10 Reasons You Might Be Feeling Tired and How you Can Fix It

When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, since there are so many factors that can affect your energy. To help, here is a list of 10 common causes of fatigue, with practical solutions, supplements for tiredness and sleep aids to re-energise you.

1. Poor Sleep

In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or scrolling on your phone? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having healthy habits, you are still not sleeping well, there are other sleep aids that can help including NeuroCalm® Sleep, formulated with lavender oil, ziziphus and passionflower and SleepX, formulated with ashwagandha and magnesium.

2. Dehydration

Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water (less than two litres per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.

3. Stress

Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out. Improving your stress management through meditation, exercise or speaking to a counsellor, may help increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so taking this important mineral in a supplement such as CalmX or SleepX can help improve your energy levels.

4. Illness

When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and coriolus), as found in Super Mushroom Complex. Nutrients such as zinc and vitamin C can also make a massive difference to your energy, putting pesky post-viral fatigue to rest!

5. Low in Energy Nutrients

A lack of energy-boosting nutrients in your diet can cause fatigue, particularly when it comes to nutrients such as magnesium, iodine and B vitamins, which help to create energy in the body. Read more about your must-have energy nutrients here. Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, wholegrains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy and reduce tiredness. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek the advice of a Healthcare Practitioner who can help choose the right combination for you.

6. Low Iron Levels

If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which is associated with fatigue.¹ If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status. If your blood test reveals low iron levels, a supplement like Hemagenics Iron Advanced can help to increase your iron levels and is formulated with an easily absorbed form known as iron bisglycinate (Meta Fe®).

7. Low Blood Sugar

Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, followed by protein-rich wholefood snacks (such as boiled eggs and nuts) as the day goes on. Another tip is to try adding unprocessed cinnamon powder to meals and smoothies, which can also help you maintain balance when it comes to blood sugar.

8. Lack of Physical Activity

The more sedentary your lifestyle is, the lower your energy levels will be. If you don’t move your body regularly it can affect how efficiently the body receives oxygen and nutrients and can even interfere with quality sleep, leaving you feeling tired and depleted. Building up your physical activity and exercise is an effective fatigue countermeasure and can also boost your mood and help you sleep better. Aim for 15-30 minutes of moderate exercise each day in a form you enjoy (dancing, swimming, jogging, yoga, etc) to keep you motivated.

9. Mental Health Issues Associated with Fatigue

Fatigue can be a common symptom of mental health challenges² and may be accompanied by other symptoms such as irritability and a lack of motivation. If this sounds familiar to you or a family member, seeking support and reaching out to a qualified Healthcare Practitioner should be the first step in managing your mental wellbeing.

10. Mitochondrial Health

If none of the above apply to you, but you still feel fatigued, you may have issues with your energy-making machinery – your mitochondria. These energy-producing cell components can be damaged as a result of other health concerns, such as uncontrolled blood sugar, chronic infections, and exposure to environmental toxins, which can reduce your ability to produce energy. If you have tried everything else but are still feeling flat, it may be time to see a healthcare practitioner to address complex drivers of fatigue and find the right supplement for your tiredness.

There are many reasons for fatigue, some more complex than others. Finding the underlying cause of your tiredness can help get your body back into rhythm and improve your energy levels. With all of that in mind, if you are experiencing ongoing fatigue, consider a consultation with a Healthcare Practitioner who can help you get to the root of why you feel so tired.

References

1. Pasricha SR, Flecknoe‐Brown SC, Allen KJ, Gibson PR, McMahon LP, Olynyk Jk et al. Diagnosis and management of iron deficiency anaemia: a clinical update. Med J Aust. 2010 Nov;193(9):525-32.
2. Wilson J, Morgan S, Magin P, et al., Fatigue: A rational approach to investigation. Aust Fam Phys. 2014;43 (7): 457-461