Energy Management
Sometimes, many cases of unexplained tiredness can be attributed to stress, not enough sleep, poor diet and other lifestyle factors. However, sometimes the causes of tiredness can be the sign of an underlying health issue. Serious illness, especially painful ones, can make you exhausted and even some quite minor illnesses can also leave you feeling washed out.
According to experts, illnesses such as coeliac disease, where people have an adverse reaction to gluten in their diet, and anaemia, where people are deficient in iron, are amongst the top medial cause of tiredness. Another, often extremely debilitating, condition is chronic fatigue syndrome.
Chronic fatigue syndrome (CFS) causes persistent fatigue (exhaustion) that affects everyday life and doesn’t go away with sleep or rest. CFS is also known as ME, which stands for myalgic encephalomyelitis. CFS is a serious condition that can cause long-term illness and disability, but many people – particularly children and young people – improve over time.
It is important that you visit your GP if you are concerned about your levels of fatigue and tiredness, as there may be underlying health issues.
Top Ten Medical Causes Of Tiredness
- Coeliac disease
- Anaemia
- Chronic fatigue syndrome
- Sleep apnoea
- Underactive thyroid
- Diabetes
- Glandular fever
- Depression
- Restless legs
- Anxiety
Ways To Boost Your Energy Levels
Eat often and healthily – eating regular meals and healthy snacks every three to four hours, rather than a large meal less often will keep your energy levels constant throughout the day.
Exercise – you might feel too tired to exercise, but regular exercise will make you feel less tired in the long run. Even a simple 15-minute walk can give you an energy boost.
Lose weight – if your body is carrying excess weight, it can be exhausting and it also puts an unnecessary extra strain on your heart, which can make you tired. Losing even a small amount of weight will help you to feel much more energetic.
Get enough sleep – as many as two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. Aim for around 8 hours of good quality sleep per night.
Reduce your stress levels – stress uses up a lot of energy so try to combat it by introducing relaxing activities into your day. This could be taking exercise, listening to music, reading or spending time with friends.
Consider therapy – there’s some evidence that counselling or cognitive behavioural therapy (CBT) might help you to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on how to find a reputable private therapist.
Cut down on caffeine – coffee, tea, and many soft drinks contain high levels of often (ironically) energy-zapping caffeine. The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. Try to stay off caffeine completely for a month to see if you feel less tired without it.
Drink less alcohol – although you may think a few glasses of wine in the evening will relax you and help you fall asleep, you actually sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.
Drink more water – sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will help you keep hydrated and feeling revitalised, especially after exercise.
Links
- Solve ME/CFS
- CDC – Chronic Fatigue Syndrome
- Calm Clinic – Anxiety and Tiredness
- Healthy Women – How to Boost your Energy Naturally
- Net Doctor – Foods to Boost your Mood
- NHS – why am I tired all the time?
- Coeliac UK
- Bupa – anaemia symptoms and causes
- Sleep Apnoea Trust
- Thyroid UK
- Diabetes UK
- Patient – Glandular Fever
- Healthline – Depression and Fatigue
- RLS-UK – Restless Leg Syndrome
