Definition of Fatigue
Physiological fatigue manifests as a general lack of energy following physical or intellectual effort. Its intensity varies from person to person. In many cases, signs of fatigue simply indicate that the body and mind need to rest. Normally, fatigue disappears after a good night's sleep.
However, if fatigue affects your quality of life and seems to persist over time, it may be a sign of an underlying health problem. This is known as asthenia. "You function more slowly, with less enthusiasm. Everything seems complicated and physically more demanding."
This distressing sensation results from an imbalance between the energy required to perform daily tasks and the resources available to accomplish them.
What are the different types of fatigue?
There are two types of fatigue that can impact your daily life:
Physical fatigue.
It is usually caused by life's challenges: an intense workout, lack of sleep, a recovery period (after the flu, diarrhea, COVID, or any illness, etc.). However, it can also be due to aging or a chronic health condition.
Nervous, mental, or intellectual fatigue.
When your brain is constantly stimulated and struggles to find time to rest you will feel exhausted from the moment we wake up. This can be a disabling sensation in daily life. "Intellectual fatigue is the most common. It is also the most serious and insidious because it can lead to physical fatigue. In such cases, intellectual fatigue must be addressed first, as its causes are not always visible."
What are the symptoms of fatigue?
- A lack of energy
- A state of weariness
- Difficulty concentrating
- Sleep disturbances, restless nights
- General demotivation
- A feeling of physical and/or mental exhaustion
Drowsiness, frequent sleepiness, and sadness can also signal severe fatigue.
When should you be concerned by a feeling of fatigue ?
If fatigue persists despite several days of rest, it is advisable to consult a doctor. It could be a symptom of an underlying disorder. A medical consultation is also necessary if mental fatigue sets in.
Intellectual fatigue determines one's day outlook from the moment of waking. Everything seems difficult, and even minor problems feel overwhelming.
Finally, if fatigue (whether physical or intellectual) is accompanied by other symptoms such as loss of appetite, weight loss, or fever, it is crucial to seek medical attention quickly.
What are the possible causes of fatigue?
Fatigue can be caused by many everyday factors related to the body, mind, or lifestyle disruptions.
Causes of physical fatigue include:
- intense sport session
- parenting ! a new baby !
- lack of sleep / night shifts
- Aging: Fatigue in elderly individuals is genuinely physical, as physiological most physiological functions gradually deteriorate.
- Intense physical activity like moving house... Muscle or joint recovery requires effort, leading to fatigue.
- Recovery after illness or injury: Prolonged immobility leads to muscle loss and increased fatigue.
- Lack of exercise, poor diet, and overall unhealthy lifestyle habits.
- Medications (sedatives, diuretics, antidepressants, painkillers, etc.).
- Medical conditions or psychological disorders, such as sleep apnea, nutrient deficiencies, anemia, diabetes, depression, or even cancer.
Causes of intellectual or nervous fatigue include:
- Depression
- Chronic stress
- Anxiety
- Eating disorders, etc.
How to manage fatigue?
For temporary fatigue, rest, maintaining a healthy lifestyle, and taking vitamins can help restore energy levels.
For persistent or unusual fatigue, it is essential to consult a healthcare professional.
Often, simply incorporating nutrient-rich foods into your diet can help recharge the body and strengthen the immune system. Among your allies : a good and regular hydration, vitamins C and B, iron, proteins (preferably for dinner to avoid the the tiredness due to digestion), low glycemic index food to stabilise blood sugar and energy levels...
go for :
- healthy fats = avocado, nuts, seeds, oily fish like trout and mackerel, extra virgin oil
- lots of vegetables
- gut-friendly food : live yoghurts, miso, kimchi, kefir, kombucha, legumes, asparagus
- energy boosters : carrots and humus, apples with peanut butter, avocado on whole grain bread, oats, bananas
- 2 litres of water a day
Most important is to avoid food that slow down the process of digestion - which can devour up to 40% of your energy resources - especially fried meals, saturated and trans fats, and the usual take-away culprits : sodas, all processed foods, all foods that contain corn syrup, pastries, ice cream, high sugar breakfast cereals
Caffeine is ok in moderation and to be avoided in the evening
and remember that the best stimulant is regular physical activity
