As we enter a new year, many of us may not feel fully recovered or ready to take on the challenges ahead. The energy we once had may now seem like a distant memory. This weariness can affect us physically, emotionally, and even spiritually. Fatigue is a common struggle, fuelled by stress from work, family obligations, and an ever-growing to-do list. However it can be effectively managed.
What is fatigue?
Fatigue is more than just feeling tired—it’s a persistent sense of physical, mental, or emotional exhaustion that doesn’t easily improve with rest. While occasional tiredness is normal, chronic fatigue interferes with daily life, making it difficult to function at work, engage with family, or enjoy personal activities.
Common causes of fatigue include inadequate sleep, poor nutrition, stress, medical conditions, and overwork. Fatigue can manifest in various ways, including:
- Physical exhaustion: Feeling drained despite adequate sleep.
- Mental fog: Difficulty concentrating, forgetfulness, and lack of focus.
- Irritability: Mood swings and frustration, often linked to stress and sleep deprivation.
- Sleep disturbances: Trouble falling or staying asleep, even when tired.
- Weakened immunity: Increased susceptibility to illness as the body diverts energy toward coping with fatigue.
- Loss of motivation: A diminished interest in activities that usually bring joy.
If you're experiencing these symptoms, you are not alone, a quarter of New Zealanders feel fatigued and exhausted daily. (1) Accumulation of stress often exacerbates feelings of exhaustion.
What can I do to combat fatigue?
Making small but impactful changes to your lifestyle can significantly reduce fatigue levels. Consider the following strategies:
Prioritise sleep
Sleep is crucial for both physical and mental recovery. Adults aged 18-64 should aim for 7-9 hours of sleep per night, though individual needs may vary. If you’re feeling unusually tired, listen to your body and allow yourself extra rest when possible. To improve sleep quality, consider these tips:
- Stick to a consistent sleep schedule.
- Limit screen time before bed.
- Create a calm, dark sleeping environment.
Manage stress
Stress is a major contributor to fatigue. Practices like mindfulness meditation, deep breathing exercises, or simply taking time each day to relax can help manage stress. Try setting aside at least 15-20 minutes each day for yourself.
Regular exercise
While it may feel counterintuitive, physical activity can boost energy levels. Gentle exercises like yoga, stretching, or walking can invigorate the body and mind, while more intense workouts may help release built-up tension and promote better sleep.
Set boundaries
Learn to say no when necessary. Overcommitting to social gatherings, work obligations, and family events can quickly lead to burnout. Setting boundaries and prioritising self-care can help you feel more in control and less overwhelmed.
Nutrition and supplements for fatigue
What you eat plays a crucial role in your energy levels. A balanced diet rich in vitamins, minerals, and whole foods can help sustain energy throughout the day. Here’s what to include:
- Complex carbohydrates: Whole grains, legumes, and vegetables provide steady, long-lasting energy. Avoid refined sugars, which can lead to energy crashes.
- Healthy fats: Omega-3 fatty acids (found in salmon and walnuts) and monounsaturated fats (from avocado and olive oil) help maintain energy levels and reduce inflammation.
- Protein: Lean sources of protein, like chicken, beans, and tofu, help stabilize blood sugar and prevent energy dips.
- Hydration: Dehydration can often be mistaken for fatigue. Ensure you're drinking enough water throughout the day to keep your body functioning at its best.
If you’re looking for extra support, there are several supplements and herbs known to help fight fatigue:
B Vitamins B12 and other B vitamins play a key role in energy production and red blood cell formation. A deficiency in B12 can lead to extreme fatigue.
Magnesium This mineral helps regulate sleep and muscle function, and many people are deficient in it, leading to tiredness and muscle cramps.
Iron Iron-deficiency anaemia is a common cause of fatigue, particularly in women. Supplementing with iron (under the guidance of a health professional) can boost energy levels.
Herbal remedies
Several herbs have been shown to support energy levels and reduce fatigue. Some popular options include:
American Ginseng (Panax quinquefolius): Known for its ability to enhance physical and mental endurance, ginseng can help you feel more alert and energised.
Holy Basil (Ocimum tenuiflorum): Often used in Ayurvedic medicine, Holy Basil has calming properties that can help reduce stress-related fatigue.
Rhodiola (Rhodiola rosea): An adaptogen herb that helps the body adapt to stress, Rhodiola is known for its ability to reduce fatigue and improve mental clarity.
Withania (Withania somnifera): This herb has been a cornerstone of Ayurvedic medicine for centuries, renowned for its ability to reduce stress and combat fatigue, ultimately helping to restore energy and balance. Kiwiherb’s Calm Down contains KSM-66, a potent, high-quality form of Ashwagandha that delivers enhanced support to the nervous system, promoting relaxation and resilience during times of stress.
Fatigue is a common experience, but it doesn’t have to control your life. By understanding the causes of fatigue and taking a holistic approach, you can replenish your energy reserves and finish the year strong.
Prioritising sleep, managing stress, eating a balanced diet, and incorporating restorative practices can make all the difference. Don’t let the fatigue win, take proactive steps to reclaim your vitality and feel your best.
References:
Bourke. A. (2015). https://www.southerncross.co.nz/news/2015/shocking-sleep-stats
