Fatigue is a state of sluggishness, difficulty concentrating, and a lack of energy for daily activities and work. This condition can be linked to poor sleep, prolonged sleep deprivation, overtraining, or inadequate nutrition.
**Nutritional imbalance and energy deficit**
Improper weight-loss diets can easily lead to calorie deficiency and insufficient essential nutrients like iron, vitamin D, and vitamin B12. Instead of eliminating certain foods, it is advisable to reduce overall food intake and ensure each meal includes complex carbohydrates, lean protein, and healthy fats to maintain stable energy. Additionally, prioritize foods that promote satiety and limit sugar, alcohol, and coffee to support nutritional balance and overall health.
**Dehydration**
Insufficient daily water intake can cause dehydration, leading to reduced blood pressure, fatigue, limb weakness, and shortness of breath due to decreased blood flow to the brain and muscles. Adults should consume 2-2.25 liters of water daily, prioritizing electrolyte drinks when sweating heavily. A sign of proper hydration is pale yellow or lighter urine.
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Insufficient water intake can lead to fatigue. AI-generated image |
**Stress and anxiety**
Stress and anxiety deplete energy, causing fatigue. This condition also affects sleep, leading to sluggishness and an unstable mood. Focusing on breathing can help restore balance. Specifically, deep breaths supply oxygen to the brain, while diaphragmatic breathing regulates the nervous system and reduces physiological stress responses.
**Work pressure**
Life and work pressures can overstimulate the body, creating feelings of fatigue, apathy, and a lack of motivation. Overtaxing oneself and lacking long-term self-care time impacts energy and health, leading to exhaustion.
**Hormonal changes**
Fatigue is a common symptom of hormonal imbalances. Low progesterone levels can cause insomnia, while high levels lead to sluggishness. Estrogen changes during menopause also negatively affect sleep and energy.
**Anemia**
A lack of hemoglobin—the component in red blood cells that carries oxygen throughout the body—causes the brain and muscles to lack oxygen, leading to fatigue, dizziness, headaches, and easy bruising. To address this, one should check the cause, adjust their diet, or supplement iron under a doctor's guidance.
**Underlying medical conditions**
Various medical conditions like heart failure, cancer, chronic obstructive pulmonary disease (COPD), fibromyalgia, autoimmune diseases, and thyroid, kidney, or liver conditions can cause chronic fatigue. Identifying the cause helps doctors provide an appropriate treatment plan, contributing to effective disease management.
By Anh Chi, adapted from Eating Well
If you experience persistent fatigue or have questions about neurological conditions, consult a doctor for diagnosis and appropriate advice.
