A recent national survey revealed that 13.5% of adults in America feel very tired or exhausted on most days, or every day over a three-month period, and women between the ages of 18 to 44 years old had the highest rate of fatigue at just over 20%.
When it comes to chronic fatigue, it is most often more than just being overworked, research shows that what you eat or don’t eat, and other lifestyle choices can contribute to your struggles with feelings of being drained or lethargic all the time. Most people don’t realize just how closely these two factors are interconnected, and they could be affecting more than just your energy levels.
Lifestyle choices and fatigue
Lifestyle choices that can significantly contribute to chronic fatigue include poor sleep hygiene, a lack of regular physical activity, a poor diet lacking in essential nutrients, excessive stress, high caffeine intake, excessive alcohol consumption, and neglecting to manage underlying medical conditions, all of which can exacerbate fatigue levels and impact overall energy levels.
Quick stats on deficiency in 3 essential nutrients
Some research also suggests that people struggling with energy may not be getting enough essential nutrients, in particular, vitamin B12, omega-3 fatty acids, and vitamin D. According to the CDC, an estimated 42% of the American population is deficient in vitamin D, around 3.6 to 26% are deficient in vitamin B12 depending on age and other factors, and the majority of Americans are deficient in omega-3 fatty acids with an estimated 68% of adults and as much as 95% of children lacking in this essential nutrient.
Vitamin B12
Vitamin B12 is an essential nutrient that plays a crucial role in red blood cell production and maintaining a healthy nervous system. Having a deficiency in vitamin B12 can impair energy production because the body is not able to produce enough healthy red blood cells to carry oxygen throughout the body, this can lead to a condition called megaloblastic anemia which in turn can cause severe fatigue. Vitamin B12 also supports cognitive function, DNA regulation, immune function, healthy skin and hair, and may help to improve moods.
Omega-3 fatty acids
Omega-3 fatty acids are important for brain health, inflammation, vision, heart health, skin health, and mental well-being. This essential nutrient reduces the levels of triglycerides to reduce the risk of heart disease and it has anti-inflammatory properties that reduce overall body aches. Additionally, omegas are important to brain cell membranes important to cognitive function which can help to improve memory and mood regulation. A deficiency can lead to brittle nails, hair loss, dry skin, joint pain, reduced tear production, poor quality sleep, and increased feelings of anxiety and depression which can all contribute to fatigue.
Vitamin D
Vitamin D, also called the sunshine vitamin, is an essential nutrient that your body needs for building and maintaining healthy bones, reducing inflammation, and regulating many cellular functions like modulating cell growth, glucose metabolism, as well as neuromuscular and immune function.
When it comes to fatigue, vitamin D is essential for muscle function, cognitive function, and energy production, deficiency in this vitamin can lead to mood swings, muscle weakness and fatigue. Vitamin D also plays a role in the regulation of cortisol hormones involved in stress and fatigue. Additionally, some studies suggest that vitamin D may help to improve sleep quality which is essential for combating fatigue.
Lifestyle changes to combat chronic fatigue
Make no mistake about it, your diet and lifestyle choices can make all the difference in the World between you feeling happy and alert or feeling sluggish and wiped out throughout the day. Luckily, there are steps that you can take to help combat your feelings of being drained and lethargic. Some simple healthful lifestyle choices can help you to optimize your mood, boost your energy levels, and improve your overall health as an added bonus.
Improved sleep habits: Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, optimizing bedroom environment (dark, quiet, cool), avoiding screens before bed, and addressing any sleep disorders.
Regular exercise: Engaging in moderate-intensity physical activity most days of the week, even if it’s just a brisk walk, can significantly improve energy levels.
Balanced diet: Eating a diet rich in whole foods like fruits, vegetables, whole grains, lean protein, and staying hydrated.
Vitamin B12: Vegans may need to take a supplement as this essential nutrient is primarily found in animal products such as eggs, seafood, dairy products, and meat causing vegans to be prone to a deficiency.
Omega-3 fatty acids: Can be found in fatty fish like tuna, herring and mackerel as well as plant-based sources such as walnuts, chia seeds, and flaxseeds.
Vitamin D: Try to get outside in the sun, and eat food rich in vitamin D such as fatty fish like salmon, rainbow trout, and sardines.
Stress management: Implementing stress reduction techniques like meditation, deep breathing exercises, yoga, spending time in nature, and setting healthy boundaries.
Caffeine moderation: Limiting caffeine intake, especially later in the day, to avoid energy crashes.
Alcohol moderation: Reducing alcohol consumption, as excessive drinking can disrupt sleep patterns and contribute to fatigue.
Time management: Prioritizing tasks, setting realistic goals, and learning to say no to avoid overcommitting.
Hydration: Drinking adequate water throughout the day to stay properly hydrated.
Important considerations:
Gradual changes: When making lifestyle changes, start slowly and gradually increase the intensity or duration of activities to avoid further fatigue.
Individual needs: What works for one person may not work for another, so it’s important to listen to your body and adjust your lifestyle changes accordingly.
Consult a healthcare professional: If you are experiencing chronic fatigue, it’s crucial to consult a doctor to rule out any underlying medical conditions that could be contributing to your symptoms.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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This article was written by Tamsyn Julie Webber at the WHN News Desk.
QuickStats: Percentage of Adults Aged Who Felt Very Tired or Exhausted Most Days
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