Fatigue is a phenomenon we all experience in our lives. However, it can have varying degrees and origins . It is often due to our lifestyles and, for some people, can last over time and impact daily life.
What to remember
- Chronic fatigue is the consequence of our overall lifestyle (physical and mental health, diet, physical activity, etc.)
- Our mental health and especially stress can cause and aggravate fatigue in the body.
- Diet is essential to regulate fatigue and promote sleep
- Overworked liver can be the cause of chronic fatigue
- A liver detox is recommended in cases of intense fatigue.
What is chronic fatigue?
Chronic fatigue is defined as fatigue that is not regulated by rest and that alters the person's lifestyle. It is often disabling and leads to cognitive difficulties (memorization, learning, restitution of knowledge). To speak of chronic fatigue, this syndrome must be present for at least 6 weeks in adults and 4 weeks in children or adolescents . In some cases, discomfort may occur after exercise. This syndrome is therefore not based on biological characteristics such as deficiencies and is therefore diagnosed by a doctor following the occurrence of various physical symptoms.
The most common causes of chronic fatigue
Aside from certain pathologies that can lead to chronic fatigue, there are many causes. The first one that comes to mind is lack of sleep . It actually affects a large part of the population, since according to an Inserm report published in 2017, the French sleep on average 1.5 hours less than they did 50 years ago. But if you consider that your sleep time is sufficient - it is supposed to be between 7 and 9 hours for adults - it is surely because the quality of it is not optimal.
There are several reasons why these sleep problems can occur.
Sleep disorders
According to Inserm, 1 in 3 French people suffer from one of these disorders: apnea, paralysis, insomnia, sleepwalking, etc. They disrupt the sleep of the person who suffers from them but also of those around them. Different causes can be at the origin: psychological and somatic disorders, any illness, medication intake and many others. To better understand them, it is important to talk to your doctor to identify the cause and be able to fight fatigue.
The rhythm and activities of the day
Depending on your sleep rhythm and the emotions you feel throughout the day, your sleep can be disrupted and create a feeling of fatigue. Indeed, practicing a sport late at night, significant stress, and a sedentary lifestyle are key factors that will negatively modulate your sleep. This is why it is important to ensure a regular lifestyle with moderate exercise, adapted to your needs and free time, while avoiding doing it just before bedtime.
The sleep environment
The sleeping environment is also very important. It will determine the sleeping conditions and may or may not promote good recovery. Indeed, a calm and dark environment will help activate the production of melatonin, the sleep hormone, necessary for falling asleep. In addition, the type of bedding we sleep in is essential. A suitable mattress will allow the body to adopt comfortable positions during the night. Finally, the environment also plays an important role. Sleeping near your partner has many virtues because, according to an American study, it can reduce the time it takes to fall asleep, promote a full night's sleep, and prevent the onset of anxiety and daily stress. Of course, this is only valid if the partner does not make any noise during the night.
The influence of diet
Sleep isn't the only factor that influences daytime fatigue . An unbalanced diet can also be the cause. A low carbohydrate intake , for example, can cause a lack of energy. But it can also be caused by underlying problems: deficits, deficiencies, or an overstimulated body .
Another very important factor: an overworked liver . It ensures the elimination of toxins from our body, but when its functions are overused, its performance is no longer optimal. This results in chronic fatigue and recurring post-prandial fatigue.
3 ways to fight chronic fatigue!
#1 - Take care of the quality of your sleep 💤
There are a few tips to help you get a good night's sleep. Here are a few to help you fall asleep:
- Don't eat dinner too late: it is best not to go to bed while digesting food so as not to disturb your sleep.
- Get away from screens two hours before going to bed, and don't fall asleep in front of the television.
- Go to bed mindfully, that is, give importance and attention to the moment when you go to sleep. Establishing a bedtime ritual can help.
There are also some tips to get more restful sleep and combat chronic fatigue:
- Sleeping in complete darkness.
- Maintain room temperature.
- Limit noise pollution as much as possible.
#2 - Adopt suitable eating habits 🍽️
When it comes to combating chronic fatigue, one of the first things that comes to mind is caffeine . It 's best to stop drinking coffee and tea by late afternoon to avoid disrupting sleep.
In addition to the usual dietary recommendations , it is important to maintain a sufficient intake of carbohydrates , especially complex carbohydrates, which fuel our body. Consuming too many simple carbohydrates will have the opposite effect: they will give a boost of energy for a short period, but reactive hypoglycemia and therefore fatigue will inevitably follow.
It may be advisable to have a complete blood count to assess micronutrient levels, as certain deficiencies or deficits lead to excessive fatigue, particularly in vitamins B9, B12, C, iron, and magnesium.
Finally, large, rich, fatty meals often lead to post-prandial fatigue due to the difficulty the body has digesting them. It is therefore preferable to stick to a meal with balanced macronutrient intake, made up of easily digestible foods. Resisting the afternoon nap will make it easier to fall asleep in the evening.
#3 - Consider a detox
As mentioned earlier, chronic fatigue can come from an overworked liver , which struggles to maintain its functions. We don't always realize this, which is why it's useful to do a little detox with each change of season.
To do this, it is advisable to limit your consumption of alcohol, high-sugar products, and processed meats. It is better to turn to draining foods such as green tea, black radish, cucumber, and other detoxifiers.
Sources :
[ 1] Sleep ⋅ Inserm, Science for Health. (2017). Accessed November 17, 2021, at https://www.inserm.fr/dossier/sommeil/
[2] Jason, LA, Evans, M., Brown, M., & Porter, N. (2010). What is tired? Pathological and nonpathological fatigue. PM & R: the journal of injury, function, and rehabilitation , 2 (5), 327–331. https://doi.org/10.1016/j.pmrj.2010.03.028
[3] Brandon Fuentes, Kathryn Kennedy, William Killgore, Chloe Wills, Michael Grandner, 0010 Bed Sharing Versus Sleeping Alone Associated with Sleep Health and Mental Health, Sleep, Volume 45, Issue Supplement_1, June 2022, Page A4, https://doi.org/10.1093/sleep/zsac079.009
[4] Markun, S., Gravestock, I., Jäger, L., Rosemann, T., Pichierri, G., & Burgstaller, JM (2021). Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. Nutrients, 13(3), 923. https://doi.org/10.3390/nu13030923
