The question: "Doctor, why am I so tired?" is frequently asked during consultations with general practitioners, even representing 10 to 25% of these visits. Whether temporary or chronic, we have all already faced episodes of fatigue in our daily lives. According to a recent Ipsos study , no less than 63% of French people surveyed say they are tired , while only 22% feel energetic . These periods of fatigue should not be neglected, as they can have a considerable impact on our physical and mental well-being.
What is fatigue?
Fatigue is a feeling of physical, mental, and/or emotional exhaustion that can affect our well-being and quality of life. It can take different forms, such as a drop in energy, a lack of motivation, or even a feeling of weakness. This fatigue can be temporary, caused by intense activity or a lack of sleep, but it can also become chronic, persisting in the long term and becoming a real obstacle in our daily lives. This state can affect our productivity, concentration, mood, and even our social relationships.
Understanding the causes of fatigue
Various factors can contribute to the onset of fatigue, which is why it is essential to identify them in order to prevent and manage it effectively.
Causes of physiological origin
Fatigue can have different causes, and one of the main ones is lack of sleep or poor quality sleep . When we don't get enough or restorative sleep, our bodies fail to fully regenerate and recover. Additionally, hormonal imbalances can also contribute to fatigue. For example, an imbalance in the stress hormone cortisol can affect our energy levels. Therefore, periods of prolonged stress, excessive workload, heavy responsibilities, or even burnout are situations where we can feel tired. Health problems are also another possible cause. Various conditions such as anemia, chronic illnesses, infections, and allergies can exhaust our bodies and lead to persistent fatigue.
Lifestyle-related causes
Our lifestyle can also play a role in the onset of fatigue. Chronic stress is one of the main culprits. Whatever its sources, stress depletes our energy resources. An unbalanced diet, lacking in essential nutrients like vitamins, can also explain fatigue. Generally speaking, excessive consumption of processed industrial foods , rich in fat and sugar, will be difficult for your body to digest, which will cause occasional or daily fatigue. A lack of physical exercise can also worsen fatigue. Indeed, regular exercise promotes better blood circulation and better oxygenation of tissues, which allows our body to function properly. In addition, regular physical activity also helps improve the quality of sleep, which helps fight physical and mental fatigue.
As you can see, understanding the causes of fatigue is essential for implementing appropriate solutions. This common phenomenon is not inevitable! That's why we've put together 10 effective tips to help you fight fatigue. However, if, despite your efforts, you still can't get rid of it, don't hesitate to seek the advice of a healthcare professional.
Our 10 effective DIJO tips for combating fatigue
1 - Prioritize quality sleep
According to a recent study conducted by Santé Publique France , the French sleep an average of only 6 hours and 42 minutes per night , while it is recommended to sleep at least 7 hours to ensure proper recovery of our body. A lack of sleep has a significant impact on our energy levels and overall well-being. It disrupts the biological clock, weakens the immune system and harms general fitness. Therefore, the first step to regaining energy is to improve the duration and quality of your sleep . Some good habits can help you achieve this goal, such as ensuring you sleep at least 7 hours per night, creating an environment conducive to sleep, establishing a sleep routine by going to bed at regular times, as well as avoiding exposure to screens before bed.
2 - Adopt a balanced and varied diet
A healthy and varied diet provides your body with the essential nutrients for optimal functioning and thus prevents fatigue. Avoid overly large meals, which can make digestion more difficult and leave you feeling tired afterward. In addition, limit excessive consumption of processed foods high in sugar, such as cakes or sweets, which cause blood sugar spikes followed by a significant drop, promoting hypoglycemia and therefore fatigue. Instead, favor fresh foods such as fruits and vegetables, which provide vitamins and minerals, and thus stimulate immunity and energy production. Also consider eating protein-rich foods, which provide energy and aid muscle recovery, but also the consumption of complex carbohydrates, more commonly known as “slow sugars,” found for example in whole grains, which provide long-term energy.
3 - Practice regular physical activity
As surprising as it may seem, regular physical activity can help you improve your fitness. To limit a sedentary lifestyle and the associated risks, it is recommended to practice at least 30 minutes of physical activity, at least 5 days a week . This is not limited to just playing a sport; any habit is good to adopt for a positive impact on your fatigue and overall health. Walking instead of driving, or taking the stairs instead of the elevator are examples of how to easily increase your activity throughout the day. Physical activity oxygenates the body and helps reduce stress. It stimulates the production of euphoric hormones that improve mood and reduce feelings of fatigue. It is also an effective way to optimize your sleep by creating “good” fatigue.
4 - Choose supplements that reduce fatigue
At DIJO, we recommend that you opt for supplements including magnesium , iron , vitamin C and certain B vitamins to help reduce fatigue .
5 - Limit overwork by organizing your days
Feeling tired is often due to a hectic lifestyle . To avoid being overwhelmed and overworked, create lists and plan your days, or even weeks. Good organization is the key to avoiding being overwhelmed by your tasks.
6 - Schedule naps or rest periods if possible.
This gives your body the opportunity to recover and restart on a more energetic basis . Indeed, as the day progresses, our attention and energy gradually decrease, which can lead to a drop in our productivity. How long should we nap? 20 minutes maximum is the optimal duration to avoid entering a deeper sleep cycle. This rest time allows your brain to take a break and return to its activities with greater efficiency.
7 - Practice relaxation techniques
Fatigue is often associated with excessive tension , whether physical, mental, or emotional. By practicing relaxation techniques, we release these tensions and fight against the associated fatigue. Don't wait any longer and try meditation, deep breathing and/or yoga to promote a state of calm, serenity and say goodbye to fatigue for good!
8 - Avoid consuming stimulants in the evening
It's best to avoid consuming stimulants in the evening because these substances, including caffeine, can disrupt your sleep. By stimulating the nervous system, they can make it difficult to fall asleep and therefore disrupt the quality of your sleep.
9 - Hydrate yourself regularly and sufficiently
Maintaining regular and adequate hydration is essential to keep your body functioning properly. Water plays many crucial roles, such as transporting oxygen to your tissues, delivering nutrients, and removing toxins from your body. By maintaining optimal hydration throughout the day, by drinking approximately 1.5 to 2 liters of water , you can help reduce fatigue and maintain your vitality.
10 - Consider essential oils against fatigue
To say goodbye to fatigue for good, consider essential oils! Indeed, certain oils are known for their anti-fatigue properties. They will become true allies to help you stay in shape and have a boost of vitality. Among these oils are:
- Peppermint: Invigorating effect by stimulating the cardiac and nervous systems
- Lavender: Calming properties, to help you get quality sleep
- Grapefruit: Invigorating action by stimulating the nervous system
- Ravintsara: Invigorating action, strengthens the immune system
Essential oils are highly concentrated and particularly powerful products that do not all have the same routes of administration (cutaneous, oral, inhalation, diffusion). So be sure to find out more before using them.
Please note: The essential oils mentioned above are contraindicated for pregnant and breastfeeding women, children under 6 years old and people with epilepsy.
Sources:
[1] Ipsos study. 2017. Nearly one in two French people suffer from fatigue. https://www.ipsos.com/fr-fr/pres-dun-francais-sur-deux-souffre-de-la-fatigue
[2] Léger D, Zeghnoun A, Faraut B, Richard JB. Sleep time, sleep debt, sleep restriction and chronic insomnia in 18-75 year olds: results of the 2017 French Public Health Barometer. Bull Epidémiol Hebd. 2019; (8-9):149-60. http://beh.santepubliquefrance.fr/beh/2019/8-9/pdf/2019_8-9.pdf
