Chronic Fatigue/Exhaustion

Chronic fatigue or exhaustion is a fairly common medical complaint on its own and doctors find it difficult to diagnose.  Other medical complaints are linked to chronic fatigue and need to be tested first, including an underactive thyroid gland, anaemia, Lyme disease and diabetes.  There are also other factors that may contribute to chronic fatigue and should be ruled out including dehydration, blood pressure irregularities, food sensitivities, fatty liver and insomnia/severe lack of sleep.

 

The symptoms of chronic fatigue are very varied and can include: aching muscles and joints; depression and anxiety; headaches; extreme (and sometimes debilitating) fatigue; difficulty concentrating and thinking ‘straight’; mood swings; irregular sleep patterns; sore throat/swollen glands and poor digestion sometimes accompanied by cravings.

 

The best way to describe the exhaustion is that it is very similar to having the flu when your entire body aches tremendously.  Or it can feel as though there’s a heavy weight holding your body down, with a complete lack of energy and motivation and the overwhelming need to just sleep.   I read a great analogy, which said that it feels like someone has come along and pulled the plug on your power supply.  It’s a shame there isn’t an emergency back-up!

 

One of the major problems found is the lack of ‘proper’ sleep, being unable to reach the deepest level of restorative sleep which is the stage at which muscles start to repair themselves.  You may also find it difficult to fall asleep in the first place, or to then stay asleep, and insomnia is very common.  This, of course, only makes matters worse.  It can result in waking up feeling unrefreshed, lethargic, or feeling like you’ve done ten rounds in a boxing ring.

 

Once you do manage to fall asleep you may find yourself affected by frequent and sometimes bizarre dreams or nightmares.  Restless leg syndrome is another symptom that can cause pain and keep you awake, and, as you may develop a sensitivity to temperature extremes, you may find yourself suffering some night sweats.

 

There are a number of supplements which can help increase energy levels including co-enzyme Q10 (even more so when used in conjunction with L-carnitine), vitamin B complex, coconut oil and ginseng.

 

More important than anything… don’t forget that food is fuel!  Poor nutrition can have a knock-on effect on energy levels.  Simple sugars, e.g. cakes, sweets and biscuits, will give a sudden surge of energy followed quickly by a drop in blood sugar, leading to tiredness and lethargy.  

 

Simple tactics, such as a diet rich in complex carbohydrates (grains, cereals and starchy vegetables) can really help, as these foods will be digested slowly and will therefore allow blood sugars to regulate themselves.  Eating a carbohydrate-rich meal in the evening can be a very valuable tactic to help encourage a good night’s sleep.

 

Some specific energy-boosting foods include almonds, spinach, berries, oranges and salmon.  Dark or brightly coloured fruits and vegetables are very high in essential vitamins and anti-oxidants which can also boost energy levels and keep the immune system healthy.  Eating several small meals instead of big meals can also help keep energy levels constant throughout the day.  Also consider making your own fresh juices from fruits and vegetables which will detoxify the body and reduce muscular pains and fatigue.

 

It’s also important to avoid caffeine in the evening and make sure you are very well hydrated by drinking plenty of water (general recommendations are to drink at least 1½ litres of clear spring or filtered water every day).

 

Actually there’s one thing I consider to be more important… cut yourself some slack!  Sometimes you just have to give in, accept that you can’t push yourself any further and allow your body to rest and re-energise.  Prioritise chores and work, put off what doesn’t need to get done and relax.  

 

Whilst resting is important, exercise is equally valuable in fighting fatigue.  If you’re unable to do aerobic exercise, then gentle exercise such as yoga, Pilates or Tai Chi can be beneficial for boosting both body and mind.

 

Vitamin D deficiency has also been linked to exhaustion and muscle weakness, so just 20 minutes of sunlight on your body can dramatically increase vitamin D levels.  Vitamin D also helps fight fatigue by lowering levels of the stress-related hormone cortisol.  

 

The B-vitamins have also been linked to fatigue, and a lack of them can result in lethargy, moodiness, higher stress levels and general aches.

 

Finally, disturbed sleep patterns have been linked to low serotonin levels.