Persistent exhaustion, however, is prolonged, profound, and is not relieved by rest alone. Described as a near-constant state of weariness, fatigue develops over time and diminishes energy levels, motivation, and concentration, while also impacting emotional and psychological well-being.
Below are some of the top causes of fatigue and their symptoms.
1. Low Protein Intake:
Protein is an essential building block of the human body. Vital organs, muscles, tissues, and even some hormones are made of protein. Proteins are involved in nearly every bodily function from regulating blood sugar levels to healing wounds and fighting infection. Because they are used to develop, grow, and maintain nearly every part of the body – from skin and hair, to digestive enzymes and antibodies – they are constantly being broken down and must be replaced through diet. While each person is unique in terms of their specific protein needs (based on body weight, gender, age, and activity level), on average, the recommended daily minimum intake of protein for men is 56 grams, and 46 grams for women. Symptoms of low protein intake include: low energy/fatigue, sluggish metabolism, poor concentration, moodiness, difficulty losing weight, muscle, bone and joint pain, blood sugar changes, slow wound healing, low immunity. Vegetarians and vegans, as well as those on weight loss diets, are among the groups that may be at risk of protein deficiency.
2. Iron Deficiency:
The signs and symptoms of low iron or iron-deficiency vary depending on its severity. Mild to moderate iron deficiency can have little or no symptoms. However, if the body continues to be deficient in iron, it can lead to anemia, and symptoms then intensify. The most common symptom of iron deficiency is extreme fatigue. This is because iron is critical in the production hemoglobin, a protein that helps red blood cells deliver oxygen throughout the body. Without adequate levels of iron, the body cannot produce hemoglobin, and as a result can leave you feeling fatigued. Iron defieciency is the most common nutrient deficiency worldwide.
3. Vitamin B12 Deficiency:
The human body requires B12 to make red blood cells, nerves, DNA, and carry out various functions. Like most vitamins, B12 cannot be produced by the body and must be obtained from food and/or supplements. However, many people do not consume enough B12 to meet their needs, due to dietary habits or restrictions (e.g. strict vegetarians) or because they have existing medical conditions that interfere with food absorption (e.g. celiac or Crohn’s disease). As a result, B12 deficiency is relatively common.
4. Vitamin D Deficiency:
Vitamin D is essential for strong bones, and it also appears to play a role in insulin resistance, high blood pressure, and immune function. Canadians are at risk because of our long winters and it is essentially impossible to get sufficient vitamin D from your diet. Those who avoid the sun, have darker skin complexions, are strict vegans, or who are obese, may be at even higher risk of developing a vitamin D deficiency. According to recent research, roughly three-quarters of American adolescents and adults are vitamin D deficient.
Hypothyroidism, or underactive thyroid, stems from an underproduction of thyroid hormones. Since the body’s energy production requires certain amounts of thyroid hormones, a drop in hormone production leads to lower energy levels, causing you to feel weak and tired. Approximately 25 million people suffer with hypothyroidism and about half are undiagnosed. Older adults, particularly women, are more likely to develop hypothyroidism.
6. Insomnia/Non-restorative Sleep:
How much sleep a person needs varies but most adults require roughly seven to eight hours each night in order to function optimally. Insomnia is a common sleep disorder that can make it hard to fall asleep, stay asleep, or cause one to wake up too early and not be able to fall back asleep. Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Nonrestorative sleep (NRS) is defined as the subjective experience that sleep has not been sufficiently refreshing or restorative. NRS is conventionally recognized as a symptom of insomnia or as a feature of medical conditions such as chronic fatigue syndrome. In the case of both insomnia and NRS, you may still feel tired when you wake up, which can impact not only your energy level and mood, but also your health, work performance, and quality of life.
7. Adrenal Fatigue/Burnout:
Adrenal glands play a significant role in stress response, as well as in balancing hormones. Adrenal fatigue is a condition where the body and adrenal glands cannot keep up with the amount of stress that many people experience daily as part of modern life. Acute stress and/or chronic stress, lack of sleep, and poor diet and exercise can cause adrenals glands to become overloaded and ineffective. Symptoms of adrenal fatigue include:
- Unrelenting tiredness
- Fatigue despite adequate sleep
- Body ache, muscle weakness, muscle tension
- Poor focus, racing thoughts
- Moodiness, irritability
- Feeling overwhelmed
- Difficulty sleeping
- Dizzyness or feeling unsteady with position changes
- Difficulty exercising or poor exercise recovery
- Dr. Axe: https://draxe.com/protein-deficiency/
- Scientific American: https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/
- Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/home/ovc-20266507
- Cold Spring Harbor Perspectives in Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
- WebMD: http://www.webmd.com/a-to-z-guides/tc/iron-deficiency-anemia-symptoms
- Health Harvard Publications: http://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
- National Sleep Foundation: https://sleepfoundation.org/insomnia/home
- Journal of Clinical Sleep Medicine: http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=29111