Tired of being tired? 
Fatigue fighting tips

Tired of being tired?

Are you tired, worn out, exhausted, drained, rundown, lethargic or lacking energy? If so then you’re not alone. Jean Hailes GP Dr Vivienne Whitechurch sees women every day who are battling fatigue. “It’s one of the most common reasons women come to the clinic. They feel ‘tired all the time’ and it’s affecting their quality of life.”

What is fatigue?

Fatigue is defined as chronic tiredness and is a symptom, not a specific disorder or disease. Excessive tiredness is a known risk factor in car, industrial and workplace accidents.

Some causes of fatigue

• Lifestyle: lack of sleep, sleep disturbances, oversleeping, alcohol and drugs, lack of exercise, unhealthy eating habits, long working hours, family or financial problems.
• Psychological (present in at least 50 per cent of fatigue cases): depression, anxiety, stress, grief.
• Workplace: shift work, workplace stress, burnout, irregular or long hours, boredom, unemployment.
• Medical: viral infection, glandular fever, sleep disorders such as sleep apnoea, anaemia, hypothyroidism, heart disease, urinary tract infection, kidney disease , chronic pain, hepatitis, coeliac disease, Parkinson’s disease, HIV, cancer, tuberculosis, myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) and some medications.

Effects of fatigue

Physical effects of fatigue include tiredness/sleepiness, headaches, dizziness, sore or weak muscles, slowed reflexes, blurry vision and impaired hand to eye coordination.

A good night’s sleep helps your body recuperate and strengthens your immune system. Inadequate or poor quality sleep has been linked to health issues such as heart disease, high blood pressure and stomach disorders.

Fatigue is associated with poor concentration and short term memory loss. It is also thought that fatigue can trigger or worsen anxiety and depression. Feeling constantly tired can result in feelings of hopelessness and despair.

Diagnosing fatigue

It can be difficult to diagnose fatigue because it is hard to measure, it presents differently in different people and it can be caused by a range of factors working in combination. Some of the ways your health practitioner may diagnose fatigue include:

• Medical History: recent events such as changes in medication, illness, surgery, childbirth, trauma, bereavement or other life stresses.
• Physical Examination: asking questions about your lifestyle, diet and sleep habits, as well as examining for signs of illness or disease.
• Tests: To rule out some medical causes, your may require blood tests, urine tests, x-rays or other investigations

Treating fatigue

If the underlying cause of fatigue is medical, it’s important to see a health practitioner to talk about treatment options. However, simple dietary and lifestyle changes can make a big difference in reducing fatigue and increasing energy levels.

Eating a healthy balanced diet, drinking plenty of water and watching caffeine and alcohol intake will boost energy. Women in particular need to include iron rich foods such as lean red meat to prevent anaemia, which can cause fatigue.

To ensure a good night’s sleep, avoid sleeping pills (unless recommended by your doctor) and instead learn relaxation techniques to help you unwind before going to bed. Most adults need eight hours of good sleep each night to feel refreshed.

Other ways to combat fatigue include increasing physical activity, quitting smoking and setting aside more time for recreation and relaxation. 

Myalgic encephalomyelitis (ME)/chronic fatigue syndrome (CFS)

ME/CFS is characterised by ongoing fatigue over an extended period of time. People with this condition take longer to recover from mental or physical activity and often feel exhausted without explanation. The exact cause is unknown but ME/CFS is commonly triggered by a viral infection, or exposure to chemicals, heavy metals, anaesthetics, immunisations or physical trauma.

There is no conclusive test to diagnose ME/CFS and the diagnosis is usually made after six months of persisting fatigue, and when everything else has been excluded. For some people, ME/CFS will improve over time, others stay the same and sometimes, people get worse or have relapses. There is no known cure for ME/CFS and treatment is usually through a personalised management plan.

For more information on ME/CFS, see your health professional or go to ME/CFS Australia at www.mecfs.org.au to find a contact number in your state.

Fatigue fighting tips

By Jean Hailes naturopath Sally Mathrick

1. Sleep well: Get to bed before 10pm as many nights as you can. The most restful and restorative sleep happens between 10pm and 2am.

2. Avoid stimulants: This includes caffeine, alcohol, sugar and other drugs. Their consumption close to bedtime may cause fragmented, poor quality sleep, meaning you wake up still feeling tired.

3. Keep hydrated: Drinking an average of two litres of water throughout the day helps avoid dehydration stress on the body.

4. Revamp you diet:

• Eat nourishing wholegrains, legumes, fruit and vegetables to ensure a comprehensive nutritional intake.
• A vitamin B complex two or three mornings a week can help if you feel low in energy.
• Limit refined foods, like white bread, biscuits and cakes, which are calorie rich and nutrient poor.
• Always eat breakfast.
• Avoid large meals at night and wait 2 hours after food before going to bed.

5. Make it regular: the body likes rhythm, so having a similar pattern to each day supports its function.

6. Enjoy physical activity: well-managed physical activity can provide us with the energy we need to fall asleep and helps regulate your metabolism. Walking in the fresh air or activities such as dancing, swimming, cycling, or tennis are all good forms of
physical activity. Try to avoid strenuous activities late at night which make it harder for you to relax.

7. Use natural sleep enhancers:

• Herbal teas such as chamomile or lemon balm. Other herbs with relaxant or sedative properties include hops, passionflower, skullcap and valerian*. Ask a qualified naturopath or herbalist to find out which herbs may be beneficial to you.
• Have a warm herbal bath using an infusion of valerian* or lemon balm. Drop some relaxing essential oils like as lavender, cedarwood, ylang ylang, sandalwood, rose or frankincense into your evening bath. During water restrictions, a foot bath is a good alternative.
• Practise relaxation techniques such as tai chi, yoga, deep breathing and meditation exercises. The more you practise, the more effective they will be for you.
• Calcium and magnesium at night help promote restorative sleep. A great excuse to drink a warm cocoa milk before bed (no sugar though!).

8. Deal with emotional issues and stress: Resolve the issues that are creating worry and stress in your mind. It may be helpful to talk to a friend, family member or a health professional.

*Valerian can interact with barbiturates and central nervous system depressant drugs so check with your health professional before use.

Further resources

Better Health Channel has fact sheets on fatigue www.betterhealth.vic.gov.au

Content Updated May 20, 2009