Are you running on empty- Struggling with Fatigue?

Physical and mental fatigue are different however they often exist together and for many people can result in feeling as though just getting through the day is a struggle.

Your body is constantly working to pump blood, contract muscles and digest food; all of these things require energy, not to mention brain function for work and personal commitments.

That’s why fatigue can often present in a multitude of different ways. Some of the most common symptoms include loss of stamina, a lack of interest in exercising or doing things you love, brain fog, muscle tension and pain.

One of the most challenging things about fatigue is that you can find yourself knowing what you need to do to feel better but without the energy to get up and go. In some ways, it is a self-perpetuating cycle.

What’s causing my fatigue?

Many factors can contribute to your fatigue. As a naturopath, it is one of the most commonly reported symptoms I see in my Sydney clinic. When we start unpicking potential contributing factors, through reviewing pathology testing and possibly looking to additional functional testing to gain more insights. Excluding things like…

Nutritional deficiencies

Dehydration

Chronic Inflammation

Toxic burden/ Mold exposure

Blood sugar irregularities

Hormonal imbalances

Immune dysfunction- Post viral fatigue

Poor sleep, both in quality and amount of time asleep

Chronic stress or recent trauma

Poor mitochondrial function

Poor gut function

Reading this list you might find yourself ticking multiple boxes here. However, the key to supporting your fatigue is addressing the root cause.

By the time patients land in my naturopathic clinic, they’ve often tried multiple things to get them feeling energised; however, the improvements are short-lived or minor.

Can can a naturopath help?

Let’s take a look at some of the most common tools a naturopath might use to support your fatigue…

  1. Nutraceuticals and core nutrients for energy production and to help with deficiencies.

  2. Customised dietary and lifestyle advice that’s specifically beneficial for your current needs.

  3. Help you with strategies to think well and stay motivated.

  4. Of course, try and minimise some of the initial causes of your fatigue. Allergies, viral load, etc.

Key vitamins and minerals for helping with fatigue

  • B vitamins

  • Magnesium

  • CoQ10

  • Iodine

  • Iron

  • Omega 3 essential fatty acids

  • Choline

  • Selenium

  • Vitamin C

  • Vitamin D

  • Zinc

Now I’m by no means suggesting you run out and start taking all of these nutrients, in fact some of them should be tested before supplementation is considered safe, but knowing that low levels of these can contribute to poor energy production in your body and addressing these low levels either through diet or appropriate nutraceuticals may help significantly.

It may be that as part of a holistic approach to tackling your fatigue we need to look at running one of the following programs:

  • Better sleep- looking at sleep hygiene and tools and techniques for making sure you get a sound night’s sleep and potentially testing for sleep apnea.

  • Detoxification program- This is a helpful way to address underlying gut issues or toxic load, which are also known to cause fatigue.

  • Stress management program- working with breathing and other lifestyle tools and techniques to ensure your stress response is in check and healthy.

  • Supporting weight management and metabolic/ thyroid functioning.

Exercising for better energy levels

One of the most common reports with fatigue- ‘when I exercise I feel worse!’
Everyone knows exercise is good for you. However, when you’re dealing with fatigue, exercise, especially high-intensity exercise, will make you feel more depleted.

The exercise you do choose should be appropriate for your current state of health and it should leave you feeling better than before you started. Initially some gentle yoga and walking may be all you can manage.

Spending some time customising your exercise program and finding the sweet spot becomes a key focus once you feel a little stronger. So many patients come to me very frustrated at being constantly told they need to exercise.

Improving energy and health is a marathon, not a sprint.

Engaging with your health and planning your recovery is a process that requires some work.

Once you’ve uncovered the likely causes of your chronic fatigue, it’s likely to take some time to see your energy levels return back to normal. There have been studies published showing that patients diagnosed with depression may indeed be struggling with chronic fatigue from a deficiency or undiagnosed low-grade inflammatory condition.

It’s important to do the appropriate investigations and look into the drivers of your current state. There’s no one-size-fits-all when it comes to both contributing factors and improving long-term fatigue, the investigative work is key.

To discuss your own health concerns with a naturopath please book a call below:


Krystle Alves