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Why You Suffer From Constant Fatigue and How To Deal With It
Why You Suffer From Constant Fatigue and How To Deal With It
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Why You Suffer from Constant Fatigue and How to Deal with It
Mark Pettit
Mark Pettit is a Business Coach for ambitious entrepreneurs and business owners who want to achieve more by working less. Read full pro le
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With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular
basis.
For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can
have a serious effect on their sense of wellbeing, health and productivity.
In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and
action steps you can take to overcome some of the symptoms of fatigue.
TABLE OF CONTENTS
Fatigue is extreme tiredness resulting from mental or physical exertion or illness. It is a reduction in the ef ciency of a
muscle or organ after prolonged activity.[1]
It can affect anyone, and most adults will experience fatigue at some point in their life.
For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather
than an underlying medical condition.
Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at
some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel
temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still nd it
hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs
further investigation.
Symptoms of Fatigue
Fatigue can cause a vast range of physical, mental and emotional symptoms including:
chronic tiredness, exhaustion or sleepiness
mental blocks
lack of motivation
headache
dizziness
muscle weakness
slowed re exes and responses
impaired decision-making and judgement
moodiness, such as irritability
impaired hand-to-eye coordination
reduced immune system function
blurry vision
short-term memory problems
poor concentration
reduced ability to pay attention to the situation at hand
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Causes of Fatigue
Anemia
Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s
tissues. It is a common cause of fatigue in women.
Having anemia may make you feel tired and weak.
There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from
mild to severe.[2]
Diabetes
Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream
instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have
enough fuel for energy, also causing fatigue.[4]
Sleep Apnea
Sleep apnea is a serious sleep disorder where sufferers brie y stop breathing for short periods during sleep. Most people are
not aware this is happening, but it can cause loud snoring, and daytime fatigue.
Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]
Thyroid disease
An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired
and you could also put on weight and have aching muscles and dry skin.[6]
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Poor diet
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Once you’re honest with yourself about the activities you’re doing in your life that you nd irritating, energy-draining, and
make you tired on a regular basis you can make a commitment to stop doing them.
The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The rst person you
have to sell on getting rid of the causes of fatigue is yourself.
One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your
normal energy levels make a note of:
How you feel
What time of day it is
What may have contributed to your fatigue
How your mind and body reacts
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This analysis may help you identify, understand and then eliminate very speci c causes.
5. Focus On Yourself
Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and
focusing on what you need (and want).
There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in
your best performance at work, to be an amazing parent and friend, to simply help others.
But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant
exhaustion can creep up on us. Which can make us more fatigued.
We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just
for ourselves to recharge and rejuvenate.
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12. Get Hydrated
Sometimes we can be so busy that we forget to keep ourselves fully hydrated.
Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.
If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and
fatigue.
The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as
possible.
These 12 tips can help you reduce your tiredness and feeling of fatigue. Some will work better than others as we are all
different, whilst others can be incorporated together in your daily life.
If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider
making an appointment with your doctor to discuss your condition.
Featured photo credit: Annie Spratt via unsplash.com
Reference
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Mark Pettit
Mark Pettit is a Business Coach for ambitious entrepreneurs and business owners who want to achieve more by working less.
Why You Suffer from Constant Fatigue and How to Deal with It
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Understanding Intermittent Fasting Bene ts: More Than Just Weight Loss
Adam Evans
BioHacker, competitive athlete, researcher in many elds including health and tness, science, philosophy, metaphysics, religion. Read full pro le
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I’ve had extensive experience with Intermittent Fasting over the years — from utilizing it for signi cant weight loss, to then
gaining muscle, to other health bene ts as of late. When I rst began fasting, the results were so exciting I felt compelled to
produce a youtube video, which is now approaching 1 million views! Since then, I have produced several more videos on
intermittent fasting and its bene ts, and I encourage you to visit my youtube channel to delve deeper.
In the proceeding article, we will examine Intermittent Fasting (“IF”) from several perspectives including physical health,
mental health, and overall well being.
TABLE OF CONTENTS
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Simply put, it’s restricting your food and albeit drink consumption to a certain time of the day which is called your ‘eating
window’. There’s another term for this approach to eating called ‘time restricted eating’. The two basically mean the same
thing, however Intermittent Fasting stresses a bit more on longer fasting periods ranging between 14 hours all the way up to
48 hours in some cases.[1]
Personally, I feel most people would bene t from fasting between 14-18 hours, as beyond that can be stressful on the body
if you have not already established conditioning and patterns around fasting.
Intermittent Fasting focuses on keeping your body in a catabolic state; one whereby your body has no food or resources for
energy, so it begins to source energy from excess fat.
This is the opposite of being in an anabolic state, which is when you have consumed food and your body is actively
processing and breaking down the nutrients and fats from that food and allocating those resources accordingly.
There is a large body of evidence suggesting that fasting can bene t both the body and brain, but almost all research has
been conducted on animals, such as mice and rats. Researchers, such as myself, studying fasting have been calling for and
awaiting more human studies to verify the results found while examining animals.
All too often I hear people pushing the limits right away and going for 18, 20, 24 hour fasts within their rst week of
adopting the practice, and to be perfectly frank this is not a good idea.
I understand some people get overly excited about the results and the hype around intermittent fasting, however the best
practice is to condition oneself by slowly easing into the process. I’ve suggested starting with 14 hours fasts, utilizing mostly
sleeping time, for those starting intermittent fasting.
After a week or so of 14 hours daily fasts, gradually move to 16 hours the second week, then 18hours the third week, and if
feeling really ambitious and seeing amazing results, move up to 20 hours fasts on some days. That means consuming all
calories for the day within a 4 hour eating window!
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Where many fall short with fasting is being able to consume the proper amount of overall calories including adequate
volumes of protein, carbs, fats (macro-nutrients), and micro-nutrients. Many do not consume the correct amount of food
during the eating window, or they don’t space meals out correctly.
There’s a few issues that can arise when one doesn’t consume proper nutrients within the eating window, let us examine
some:
1. The body lacking adequate energy to sustain multiple days, or long term fasting
2. The body is beginning to lose weight from muscle because it does not have enough nutrients to sustain energy levels
3. When not spacing out meals, the body is not having enough time to digest food properly and thus not fully absorbing
nutrients
Another problem which arises from my experience is poor eating habits being carried-over to intermittent fasting.
Someone has a crappy diet and thinks that by implementing time restricted eating or IF, they’ll start leaning up like
Hollywood movie stars.. this is simply poor logic!
If serious about getting results in a healthy way, the diet should be cleaned up. This is because your body only has a certain
amount of time to consume food (eating window), and if that time is being clogged-up with processing junk food, you won’t
be reaping the bene ts of IF.
Having said this, I do admit to having fast-food during eating windows at times, and though this can be a quick way to pack
daily calories, and macro-nutrients, there is a signi cant lack of micro-nutrients; so when I go this route, it’s critical that my
vitamin and mineral intake be on point!
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Lately I have been consuming more carbohydrates and generally more calories during my eating windows because for the
past 2 years, my goals have shifted from weight loss and leaning-up, to building lean muscle mass.
Putting on weight and building lean muscle mass while doing intermittent fasting is a tricky en-devour, mainly because the
nature of IF is one of weight loss, fat loss, and ramping-up metabolism. What’s tricky is that at this stage of my life, my body
has become quite ef cient at processing and breaking down foods quickly; metabolic ef ciency is quite high.
It didn’t start that way, in fact it was quite slow for the rst couple months, but after training steadily and implementing time
restricted eating for 6 months, I was well on my way to becoming a metabolic beast.
Now after having implemented intermittent fasting for well over 4 years, my body is quite adaptive and ef cient at stripping
nutrients from food, and leaving me with necessary fuel (carbohydrates and fats) for training.
My current goals entail acquiring 0.5 – 1lb of lean body mass (muscle) every month, totaling around 10lbs of lean muscle per
year. This is very reasonable and attainable, however it certainly is challenging when also incorporating intermittent fasting.
IF does help with the production of new muscle tissue by way of improving the production of human growth hormone (HGH)
and testosterone, however, it also burns up any excess fats very quickly. So at this stage I nd myself consuming in excess of
4,000 calories on a given day, and up wards of 6,000 calories on training days – that’s a lot of eating!
The challenge then arises of how does one consume 6,000 calories in a 4 or 6 hour eating window? Lot’s of caloric dense
foods helps, however they lack nutrients in most cases as I had noted above.
The bene ts of fasting are wide ranging, from weight loss (of course), to improved muscle development, to reduced stress
levels, to clearer skin, and much more! Of course, this all comes if one is following the correct protocols for intermittent
fasting as we have examined earlier in this article.
Let’s take a quick look at some of the key bene ts of intermittent fasting in this video rst:
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Fasting has been proven to improve biomarkers of disease, reduce oxidative stress and preserve learning and memory
functioning, according to Mark Mattson, senior investigator for the National Institute on Aging, part of the US National
Institutes of Health. Mattson investigated the health bene ts of IF on the cardiovascular system and brain in rodents, and
like many others, has called for “well-controlled human studies” in people “across a range of body mass indexes”.[2]
Mattson has contributed to several other IF studies and caloric restriction. In one, overweight adults with moderate asthma
consumed only 20% of their normal calorie intake on alternate days.[3] Participants who adhered to the diet lost 8% of their
initial body weight over eight weeks. The participants also saw a decrease in markers of oxidative stress, in ammation, and
improvement of asthma-related symptoms and several quality-of-life indicators.
In another study, Mattson and colleagues explored the effects of intermittent and continuous energy restriction on weight
loss and various biomarkers (for conditions such as breast cancer, diabetes and cardiovascular disease) among young
overweight woman.[4] They found that time restricted eating, or intermittent restriction, was as effective as continuous
restriction for improving weight loss, insulin sensitivity and other health biomarkers.
Mattson’s research has also been in the direction of determining the protective bene ts of fasting to neurons. For instance, if
you don’t eat for 10 to 16 hours, your body will seek its fat deposits for energy, and fatty acids called ketones will be
released into the bloodstream. This has been shown to protect memory and learning functionality as well as slow disease
processes in the brain according to Mattson. From my own person experience of intermittent fasting I can attest to increased
mental alertness and acuity.
Something that most won’t consider is the ‘detox’ and ‘cleanse’ aspects to intermittent fasting. I know you must be thinking
“oh man, not another cleanse pitch”.. and I hear ya! But you do actually clean up the gut and digestive tract quite a bit with
fasting.
You can do this with dry fasting, or water fasting (which I’m more of a proponent of). I would only recommend dry fasting for
a maximum of 24 hours – and this is done by not even consuming water during your fasting period. There are two purposes
to dry fasting:
1. You deprive the body of moisture which can clean-up the gut by not allowing moisture-thriving bacteria to form or
sustain existence. Any unhealthy bacteria will in essence die-off when there is no food or water to sustain it.
2. Many claim that standard or dry fasting yields mental clarity which can be bene cial for spiritual practices. Personally
I have had some experience with this, where during prolonged fasting periods I feel much more in-tune with my sense
perceptions, and albeit cognitive alertness.
When I perform my ritualistic meditations such as transcendental meditation in the morning, or any time of the day while
fasted, I feel much more deeply connected and dialed-in with the meditation itself. This could be due to a lack of
substances/external stimuli such as food or water that the body needs to allocate resources to process.
Perhaps when the body isn’t breaking down nutrients, and left to rest, it has the ability to hone-in on any given task with
much more clarity and ef ciency.
Conclusion
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If you want to lose weight, improve mental health, and overall well being – consider trying Intermittent Fasting, but as
mentioned, start gradually and work your way to longer fasting periods as time goes on.
The main bene t of fasting is arguable and varies depending on an individuals goals – Do you want to lose weight? Do you
want to improve metabolic ef ciency? Or do you want to improve overall energy levels? There’s lots to choose from in terms
of overarching bene ts.
Featured photo credit: Ethan Sykes via unsplash.com
Reference
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Good) Graduated)
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