Always tired? A few reasons why (& how to fix it), according to an expert
This content is brought to you in partnership with OrthoCarolina, one of the nation's leading orthopedic practices with offices across the Southeast.
Feeling tired once in a while is perfectly normal, but living in a consistent state of exhaustion? That might indicate a larger issue.
We spoke with Konrad Sekula (Doctor of Physical Therapy and Orthopedic Clinical Specialist at OrthoCarolina) to find out what can cause chronic fatigue — and how to fix it.
What is "normal" fatigue?
We figured that setting a benchmark might be the best place to start, so we asked Sekula what constitutes "normal" levels of tiredness.
"Normal fatigue can be expected after a draining work week or lack of regular sleep," he explained, adding that you may also experience normal levels of tiredness "after eating a heavy meal, spending too much time on the sofa, alcohol use, after surgery or medical procedure... and likely a thousand other things that may have a direct relationship on our energy and levels of fatigue."
What is chronic fatigue?
"Chronic fatigue — or feeling tired for extended days, weeks, months, and even years — is not normal, unless someone is intentionally depriving themselves of adequate sleep duration in order meet a deadline, working additional hours, or taking care of someone in need," Sekula cautioned.
He pointed out that typically, it's reasonable to assume that adequate sleep is directly linked to feeling more rested and energized. So, if you are getting enough sleep and yet constantly feel tired, there may be a more specific explanation that could require a consultation with your primary care provider.
"If the level of fatigue is interfering with your quality of life, whether it be family or work, I think it's reason enough to seek professional advice," he added.
What can cause chronic fatigue?
"Some factors that may be causing chronic fatigue range from underlying systemic disease processes like heart disease, diabetes, and cancer to underlying psychosomatic conditions such as anxiety, grief, and depression," Sekula said, noting that for a more comprehensive list of potential causes, you can refer to “Fatigue Causes” at mayoclinic.org.
So... How do I stop feeling tired all the time?
"If you are concerned that you are constantly tired, it’s reasonable to seek your primary provider for additional testing and guidance. No one knows your body more than you," Sekula emphasized. However, he added that there are some basic changes we call all try in order to minimize daily or chronic fatigue.
Daily aerobic and strengthening exercises - This includes walking, dancing, yoga, and gardening, ideally for 30-60 minutes
Minimize consumption of energy drinks and coffee - Especially in the afternoon and evening as they will directly affect sleep and dependency on caffeine
Eat more veggies and eat less “junk food” - A healthier diet consisting of mostly non-processed, plant-based food can improve your digestive and vascular systems. There are a number of foods and herbs that can help you sleep, too (cocoa has been shown to reduce chronic fatigue syndrome symptoms!)
Avoid overstimulation prior to going to bed - This includes scrolling on your phone or tablet, arguments, exciting movies, video games, and more
Set a regular bed-time and wake-time that is regular, while the normal sleep time can range from 6-9 hours; it is a myth that everyone should sleep 8 hours, however, you should amid for “your number” of sleep hours each night.
Avoid alcohol, nicotine, caffeine, sweets. Instead, try herbal teas, water, and whole fruits, like Goji berries.
Learn More About Making Healthy Choices From the Experts at OrthoCarolina
Whether you've recently experienced an injury, need help with recovery after tough workouts, or are simply experiencing chronic pain and need help managing it, OrthoCarolina can help. Make an appointment at a location near you to start getting the treatment you need.