6 causes of fatigue and how to deal with it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We used to think that fatigue is associated with the frantic pace of modern life and lack of sleep. But it's not only that.

Misconceptions about fatigue

According to historians, people have complained of fatigue for a long time and said that life was easier before. At various times, the causes of fatigue were believed to be the location of the planets in the sky, an insufficiently pious lifestyle, and even a subconscious desire for death, which Sigmund Freud wrote about.

In the 19th century, a new diagnosis appeared - neurasthenia. American physician George Beard argued that this condition, allegedly arising from overwork of the nervous system, leads to physical and mental fatigue, and also causes irritability, a feeling of hopelessness, toothache and dry hair. Beard blamed the rise of neurasthenia on such newfangled inventions as the steam engine and the telegraph, as well as the proliferation of print media and women's education.

So, if fatigue is not directly related to the modern rhythm of life, perhaps it can be explained by a lack of sleep.

Scientists distinguish between the need for sleep and fatigue itself. These two concepts are closely related, but not identical.

To determine what exactly torments you, a special sleep latency test, which is widely used in sleep centers, will help.

This test is based on the following idea. If during the day you lie down and fall asleep in just a few minutes, then you either did not get enough sleep, or suffer from some kind of sleep disorder. If you stay awake for 15 minutes but feel tired, fatigue may be the cause.

The causes of fatigue

1. Violation of circadian rhythms

Mary Harrington of Smith College in Northampton, Massachusetts, is one of a handful of scientists looking for a biological explanation for fatigue.

One of the possible causes of daytime fatigue Harrington believes is the disturbance of the circadian rhythms, which regulate periods of mental activity during the day and night.

The suprachiasmatic nucleus (SCN), located in the brain, is responsible for circadian rhythms in our body. It synchronizes hormones and brain activity. Under normal circumstances, SCN causes a peak in activity early in the day, a slight drop in energy in the afternoon, and drowsiness in the evening.

The amount of sleep affects this cycle only slightly.

Our sense of alertness or fatigue depends on the quality of the hormonal and electrical output signals of the SCN. It "adjusts" our internal clock according to the amount of light that hits the retina. Not having enough light in the morning and too much in the evening can disrupt SCN signals and make us feel lethargic and sleepy during the day.

“If you feel like you haven't woken up to the end all day, and you don't feel like sleeping in the evening, the problem is most likely in the upset rhythm of the SCN,” says Mary Harrington. “Try to spend at least 20 minutes outdoors in the morning, and in the evening, turn off all electronic devices no later than 22:00 so that the suprachiasmatic nucleus does not remain in the daytime mode.”

How to deal with it

A great way to restart your circadian rhythms is through sports. Many studies have shown that exercise, especially regular exercise, reduces fatigue.

This explains why people who begin to exercise systematically see improved sleep, although they sleep for the same number of hours as before. “Sleep quality can be more important than quantity,” notes Harrington.

2. Excess weight

In addition, physical activity helps to get rid of excess body fat, and some scientists believe that this also affects the way we experience fatigue.

Adipose tissue cells secrete leptin, a hormone that signals the brain that the body has enough energy reserves. Research has shown that high leptin levels are associated with fatigue. From the point of view of evolution, this is completely natural. If there is no shortage of food, you do not need to get it.

How to deal with it

As trite as it may sound, moderate nutrition and fasting will help. Many people who fast and starve regularly find that by abstaining from food, they feel even more active than when they eat normally.

3. High level of inflammation of adipose tissue

Overweight people were found to have higher levels of adipose tissue inflammation.

Inflammation is part of the body's immune response. This reaction prompts other systems of the body to act, while hormone-like proteins - cytokines - are released into the blood. They cause a drop in energy. During illness, this is necessary so that the body can rest and recover.

If a lot of cytokines accumulate in body fat, they enter the bloodstream in large quantities, which leads to fatigue.

But even if you are not sick or obese, inflammation can still drain you. A sedentary lifestyle, constant stress and poor nutrition are all associated with chronic sluggish inflammation.

In addition, preliminary research shows that circadian rhythm disturbances increase inflammation in the brain. Epidemiological studies indicate a link between fatigue and elevated levels of the inflammatory marker IL-6.

How to deal with it

It is too early to draw definitive conclusions, but so far scientists consider inflammation to be the element that leads to the emergence of a vicious circle of fatigue. If this is the case, then adequate nutrition, physical activity and good sleep will help reduce fatigue.

4. Lack of dopamine

Inflammation is not the only cause of fatigue. So says Anna Kuppuswamy of the Institute of Neurology, University College London. She studies the condition of people suffering from chronic fatigue after a stroke.

Inflammation does cause fatigue. But even patients who have normalized markers of inflammation for a long time also complain of fatigue.

Anna Kuppuswamy

The situation is further complicated by the fact that the same signals affect people in different ways: for some they cause fatigue, and for others they do not. “Some people manage to cope with it,” says Kuppuswamy. "This requires motivation."

Low motivation is an important aspect of fatigue. Therefore, some researchers began to study the role of dopamine, the neurotransmitter that is responsible for our desire for pleasure. When dopamine for some reason ceases to be produced, for example, in Parkinson's disease, a person is faced with apathy and fatigue.

Low dopamine levels are also seen in depression. In such situations, the presence of another neurotransmitter, serotonin, is also reduced. And since most people with clinical depression experience increased fatigue, it's no surprise that scientists consider dopamine levels a potential contributor to fatigue.

How to deal with it

Do not give up because of fatigue from what you love. A potential reward could trigger dopamine release in areas of the brain that are responsible for motivation and focus. Or you can do something that makes you stressful and tense: the adrenaline rush can help fight the lethargy.

5. Lack of nutritional supplements

Not all nutritional supplements will relieve you of fatigue and give you a second life. For example, B vitamins are often touted as a magical energy boost. But there is practically no evidence that these vitamins help people who are not deficient in any way. …

At the same time, iron deficiency can actually lead to increased fatigue. Although only 3% of men and 8% of women are diagnosed with iron deficiency anemia, there is evidence that dietary supplements containing iron may be beneficial for others.

Some studies have confirmed that the flavonoids found in dark chocolate, wine, and tea may slightly increase blood flow to the brain. Therefore, it is believed that their use can increase brain activity and concentration.

How to deal with it

You can use proven effective nutritional supplements, but exercising and eating well will work better.

6. Dehydration

Many people cite dehydration as the cause of fatigue. Researchers at the University of Connecticut have found that mild dehydration - a 1.5% drop in the normal volume of water in the body that occurs as part of our normal activities - can lead to fatigue and decreased concentration.

How to deal with it

A 2% drop in water volume is already enough to make us feel thirsty. This means that if we just drink water when we are thirsty, we are unlikely to bring the body to dehydration. So it is not necessary to force yourself to drink liters of water.