Feeling tired all the time is one of the most common problems I see in my clinic and while there are lots of tests we can do to try to find the underlying cause, sometimes the problem lies in our lifestyles.
Modern life can be incredibly demanding, often leading to symptoms of chronic fatigue that don’t have a clear diagnosis. Factors such as poor sleep hygiene, inadequate nutrition, excessive stress, and lack of physical activity can all contribute to feeling constantly drained. It’s crucial to consider these lifestyle elements when addressing persistent tiredness.
In this W-Edit, we'll delve into the most common lifestyle-related causes of fatigue and provide some quick, practical tips to help you restore your energy levels. Whether it's adjusting your diet, improving your sleep routine, or finding effective ways to manage stress, small changes can make a significant difference.
Here are the most common causes of tiredness to consider if you’re feeling fatigued and some quick tips to help resolve it:
SLEEP DEFICIT: Not getting enough sleep or having problems sleeping is an obvious cause of tiredness but sometimes sleep disorders such as sleep apnoea (when your breathing stops and starts when you sleep) can be causing excessive tiredness.
TOP INDICATOR: Snoring, sleepiness and concerns from partners about your snoring are indicators that you may have sleep apnoea.
TOP TIP: The best ways to optimise sleep quality & quantity include: sticking to regular sleep and wake times (even at weekends), getting 20 minutes of sunlight outdoors as soon as you wake (this resets your sleep cycle), keep lighting low and avoid screens 2hrs before bed, keep your bedroom cool, dark & quiet or use sleep aids if light/noise are an issue, take a warm bath (this helps drop your core body temperature needed for sleep) or try some gentle stretches or meditation before bed to signal to the brain that it’s time to relax. If you have tried all these things and still have problems sleeping or feel tired all the time, book an appointment with your GP who can investigate further.
SEDENTARY LIFESTYLE: Eating an unhealthy diet and not moving enough can make you feel exhausted. Not moving enough or getting outside in the daytime can also lead to problems sleeping due to not feeling tired enough. Our bodies need a range of nutrients to function optimally and healthy diets rich in antioxidants, vitamins, minerals, healthy fats, fibre and protein help us to maintain blood sugar balance, support hormonal health, combat inflammation, and support the various functions of our cells. Movement and exercise increases the blood flow to tissues, flushing out toxins and boosts endorphins which make us feel good.
TOP INDICATOR: You feel tired when you’ve spent most of the day sitting but energised once you are out and about. Eating processed or ‘beige’ foods makes you feel sluggish or sleepy but eating healthy, colourful meals makes you feel bright and energised!
TOP TIP: Start with small changes: go for a walk every day, take an exercise/movement ‘snack’ before you eat, add 2 veggies to each meal and keep a bottle of water within eye level at your desk to remind you to stay hydrated.
IRON DEFICIENCY: We need iron to bind to haemoglobin (the protein that carries oxygen around the body) so iron deficiency (with or without anaemia) can cause tiredness.
TOP INDICATOR: Feeling tired, looking pale and symptoms such as palpitations or feeling breathless or dizzy can be signs of iron deficiency anaemia (low red blood cells). One of the commonest causes in women is heavy periods and pregnancy.
TOP TIP: There are many causes of iron deficiency and while most are benign it’s important to see your doctor who can order blood tests and rule out any serious causes. Consuming iron rich foods regularly in your diet with Vitamin C, e.g. leafy greens or red meat with lemon juice is a good way to increase the uptake of iron too!
POOR MENTAL HEALTH: Chronic stress, anxiety and depression cause changes to our brain chemicals which impact the function of the brain as well as our mood. This can result in extreme feelings of tiredness, lack of motivation, low mood and irritability.
TOP INDICATOR: You find it hard to switch off, regulate your emotions or have lost interest in things you usually enjoy.
TOP TIP: Addressing mental health problems holistically includes using lifestyle factors, psychological therapies and sometimes medications. One area of lifestyle medicine I’m really excited about is the relationship between food and mood. Research in the field of nutritional psychiatry has shown that food has a significant impact on our mood and can be used as a therapeutic intervention for some mental health disorders. A Mediterranean style diet promotes good brain and mental health so aim to add the following into your diet: fresh fruit & veg, whole grains, legumes, nuts, extra virgin olive oil and fish.
DIABETES: Diabetes is a common condition that causes the level of sugar (glucose) in the blood to become too high. Tiredness may be accompanied by thirst, needing to pee a lot and weight loss could be due to diabetes (chronically elevated blood sugar levels) but it’s common not to have any symptoms at all.
TOP INDICATOR: Diabetes is often linked to being inactive, stressed, experiencing poor sleep, being overweight or having a strong family history of type 2 diabetes.
TOP TIP: Eating a healthy diet, taking regular exercise, prioritising sleep and managing stress are all important in reversing as well as preventing and reversing prediabetes and type 2 diabetes. To promote blood sugar regulation aim to consume whole grains, veggies, healthy fats and plant protein such as legumes (excellent for regulating blood sugar), nuts and fruits low in sugar such as berries. You can get a blood test through your GP to check if your blood suagr is too high.
NUTRIENT DEFICIENCIES: Deficiencies in nutrients such as Vitamin D, B12, folate and iron can present with feeling tired amongst other things. This could be due to a lack of the nutrient in your diet, underlying autoimmune disease or medications affecting nutrient absorption.
TOP INDICATOR: Nutrient deficiencies can cause a variety of symptoms such as aches and pains, mouth or tongue problems, changes in the shape or texture of nails, hair loss, numbness or tingling to name just a few.
TOP TIP: Vitamin D deficiency is one of the most common deficiencies in the UK. I recommend that everyone living in the UK takes a Vitamin D supplement from October to early April as the sun is not strong enough for the body to produce enough Vitamin D. People who spend most of their time indoors or who wear clothing that covers most of their body should consider taking a supplement all year around. If you have darker skin you may need a higher dose so check with your doctor.
THYROID DISEASE:
The thyroid is a gland in the neck, responsible for producing thyroxine, a hormone used by every cell in the body and responsible for our metabolism. Both an overactive thyroid (where too much thyroxine is produced) and an underactive thyroid (where not enough thyroxine is produced) can cause tiredness as well as many other symptoms!
TOP INDICATOR: Tiredness typically presents alongside many other symptoms including mood changes, feeling too hot or too cold, changes in bowel habit such as diarrhoea or constipation, dry skin and brittle nails, hair loss and thinning and weight loss or weight gain.
TOP TIP: Thyroid dysfunction affects almost every system in the body. If you’ve been feeling tired and have widespread symptoms, always see your doctor for a health check and blood test which can easily diagnose a problem with your thyroid. If you do have a thyroid disorder make sure you get your thyroid antibodies checked too. Autoimmune thyroid disease is common and once you have developed one autoimmune disease you are at increased risk of developing more. Stress, gut health and genetics play a huge role in auto-immunity so its important to work with a practitioner who can help you to optimise your health and reduce the risk of you developing further autoimmune conditions in future.
HORMONAL CHANGES: The rise and fall of reproductive hormones such as oestrogen, progesterone and testosterone can cause symptoms of tiredness. Pregnancy is a common cause of tiredness, as is perimenopause, menopause and hormonal changes occurring during the luteal phase (2nd half) of the menstrual cycle.
TOP INDICATOR: Changes to your menstrual cycle can indicate changes to your reproductive hormones (also impacted by thyroid dysfunction and stress). You may notice your periods have become lighter or heavier, more painful or painless or that your cycles are lengthening or shortening,
TOP TIP: Track your cycle and associated symptoms such as mood, energy levels, sleep quality, appetite and cravings to identify whether your tiredness is related to your menstrual cycle. Diet, exercise, sleep and stress are important factors affecting hormonal health so optimising these aspects of lifestyle can really help to regulate our hormones and reduce symptoms in hormone-related conditions too.
If you’ve been experiencing tiredness for over 3 weeks or have symptoms such as weakness, shortness of breath, dizziness, night sweats, weight loss, palpitations or swollen glands you should always consult with your doctor to rule out any serious conditions. Your health is paramount, and seeking professional advice can help you get to the root of the problem and find the appropriate treatment. Remember, addressing the issue early can lead to better outcomes and a quicker return to feeling your best.
