Constant fatigue is becoming more and more common and is often a presenting complaint we see at Pure Health clinic daily in our patients. This is often because we’re all living such fast-paced lifestyles and don’t take the time to rest and re-set. Fatigue is an important reminder that our bodies may need some extra support or there may be underlying issues going on.

Here are the six most common causes of fatigue that I see daily in clinic

1. Iron deficiency
   Iron deficiency is very common in menstruating women and may be a reason as to why you are feeling so fatigued.The reference range for ferritin (your iron stores) is between 30-200 and is often what doctors will refer to in blood tests. However, Ferritin stores between 35-40 is still considered low, causing fatigue and low energy.

   If you are consuming adequate sources of iron and it’s still low, it’s important to consider bioavailability and absorption. Factors that may affect iron absorption include small intestine bacterial overgrowth (SIBO), gastritis, digestive ulcers and coeliac disease.

2. Stress
   One of the most common side effects of stress is adrenal exhaustion. The adrenals are responsible for releasing our stress hormones and also play an important role in regulating blood sugar levels and maintain energy levels.If this is you, try to incorporate daily mindful practices such as meditation (my favourite app is Headspace), deep breathing or doing something you love, such as being in nature or talking to a friend.

3. Under functioning thyroid (hypothyroidism)
   The thyroid is a vital hormone gland that regulates metabolism and many body functions. This includes stimulating the breakdown of proteins, fats and glucose. Symptoms of hypothyroidism may include depression, weight gain, fatigue, poor libido and elevated cholesterol.

4. Sluggish digestion
   Healthy digestion is essential for the breakdown of nutrients to provide energy and requires adequate stomach acid and enzyme production.

   Poor digestion may be indicated by energy slumps soon after eating or further gastrointestinal disturbances, such as irregular bowl movements and bloating.

5. Poor sleep quality
   Sleep is essential for healing and repairing the body and plays an important role in reducing stress. It’s essential for the body to have a minimum of 7-8 hours of quality sleep per night to ensure adequate restoration.

   If you are having difficulty sleeping consider implementing sleep hygiene principles such as;

• • Avoid bright light exposure– switch technology off 1-2 hours before bedtime to reduce blue light exposure

• • Avoid caffeine in the afternoon– Stimulants such as coffee and black tea may interrupt sleep latency

• • 30-60-minute wind down period- Reading, bath or meditation are all great ways to calm the central nervous system before bed

• • Exercise during the day– As little as 10 minutes of aerobic exercise can drastically improve night time sleep quality.
  • Relaxing sleep environment– Ideal to have a quiet, dark and cool room to promote restful sleep.

     

6. Blood sugar imbalance
   If you are experiencing an afternoon energy slump around 2-4pm, this may mean that your blood sugar levels are not balanced. This is often caused by excessive carbohydrates at lunch or unbalanced meals, results in unregulated blood glucose levels.

   Ensure all your meals are balanced, containing a source of complex carbohydrates (e.g., brown rice, quinoa, sweet potato), lean protein and healthy fats.