Feeling tired?
One of the most common GP consultations is tiredness. We all get tired and for different reasons and many people think and hope that a blood test will supply the answers, and a tablet will do the trick but sadly that’s usually not the case.
And if you have read our article titled ‘A damning & worrying trend’ then you will see that poor nutrition is a likely culprit for your symptoms. So, whilst we will cover some of the common causes, you must consider your nutritional status and either adjust your diet and / or consider supplements.
So, what are some of the common causes of tiredness?
Sleep
A survey by Nuffield Health in 2023 found that only 36% of UK adults get a good night sleep…. To make matters worse, the average sleep duration is just over 6 hours per night, a far cry from the recommended 8 hours so it’s no wonder so many of us are tired!
A lack of sleep causes a range of problems from feeling irritable to being depressed. But we also know that a lack of sleep causes a rise in a stress hormone called Cortisol. This hormone is responsible for a variety of problems from high blood pressure to high blood sugar levels but also causes us to change the way we behave.
Yes, you read it correctly. Cortisol can increase your appetite and make you crave more energy-high food like sugary and fatty foods. Sound familiar? So getting a good night sleep can help reduce cortisol and reduce unhealthy food cravings and appetite….
Helpful information & resources;
Mental Health
A staggering 1 in 4 people in England experience a mental health problem of some kind each year. Depression and anxiety are the main contributors and both can cause tiredness. In some cases, this can be very severe.
Depression impacts our natural sleep cycle, so disruption here leads to an obvious decline in sleep quality. But depression often leads to low motivation to engage in activities which in turn leads to further tiredness and fatigue. The less you do the less you want to do. Exercise in depression can be a great way to improve happy hormones and many people see benefits. And finally, constant negative thoughts and over-thinking also play a role causing mental and subsequent physical exhaustion.
Anxiety also causes tiredness and fatigue. The overthinking associated with anxiety can be debilitating not only on time but also on energy levels. Although many people appreciate negative thoughts do not often come true, stopping them can be hard. Talking therapies to change the thinking process are often key alongside approaches like mindfulness.
Find help near you for mental health services - https://www.nhs.uk/nhs-services/mental-health-services/
Anxiety support
Mindfulness help - https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
Alcohol
Just a few doesn’t do any harm….. Well, it depends on what we mean by harm. We know that alcohol is associated with physical health problems, but it is often linked to poor mental health. Alcohol can reduce the amount of REM (rapid eye movement) sleep you get. This stage of sleep is crucial to help you feel rested on waking and help energy levels throughout the day.
Some people use alcohol to help them sleep but this is a not a good idea. Alcohol has a sedative effect so can help people get off to sleep, but overall sleep performance is compromised and can lead to worsening fatigue. Plus, tolerance can lead to higher levels of alcohol needed and risk other health problems like liver disease.
Alcohol support groups – https://www.mind.org.uk/information-support/types-of-mental-health-problems/recreational-drugs-alcohol-and-addiction/drug-and-alcohol-addiction-useful-contacts/
Exercise
This is crucial not only to enhance your cardiovascular health but will leave you having more energy. Exercise improves oxygen circulation and cell uptake and helps release natural endorphins which make you feel good. Ever felt too tired to exercise but when you did you felt energised? Plus, sleep quality has been shown to improve with exercise. Try not to neglect exercise even if you only manage a small amount.
