![]() For example, a diet high in added sugar may harm sleep and lead to chronically high blood sugar and insulin levels, which can result in fatigue ( 20). Older adults are especially at risk of malnutrition and nutrient deficiencies due to factors like age-related changes in appetite and reductions in physical activity ( 20).Īdditionally, diets high in ultra-processed foods impair energy levels. This leads to a loss of body fat and muscle mass, which may trigger fatigue ( 20). When you don’t obtain enough calories and nutrients like protein, your body starts breaking down fat and muscle to meet energy demands. Undereating - or eating ultra-processed foods low in essential nutrients - may lead to calorie and nutrient deficiencies, which can cause exhaustion. To maintain energy and get the nutrients your body needs to perform critical processes, it’s important to consume a balanced diet high in nutrient-dense foods. Your diet significantly affects the way you feel. Prioritizing time for yourself and going to therapy may help you manage stress. SummaryĮxcessive stress may cause fatigue and reduce your quality of life. Many health insurance plans cover mental health counseling, and virtual therapy is also an option. ![]() While you may be unable to avoid stressful situations, especially those related to work or family obligations, managing your stress may help prevent complete exhaustion.įor example, you can set aside time to decompress by taking a bath, meditating, or going for a walk ( 16).Ī therapist may also help you develop strategies to reduce stress. In fact, chronic stress may lead to stress-related exhaustion disorder (ED), a medical condition characterized by psychological and physical symptoms of exhaustion ( 14).įurthermore, chronic stress may cause structural and functional changes in your brain and lead to chronic inflammation, which may contribute to symptoms like fatigue ( 14, 15). ![]() Your doctor can test for nutrient deficiencies and suggest appropriate treatment.Īlthough some stress is normal, chronic stress is linked to fatigue ( 11, 12, 13). Summaryĭeficiencies in certain nutrients - such as iron and vitamins B12 and D - may cause fatigue. Typically, fatigue related to a deficiency in one or more nutrients improves once your nutrient levels normalize. Over half of the world’s population has inadequate vitamin D levels ( 10).īecause these deficiencies are quite common, it’s important to have your levels tested if you’re experiencing unexplained fatigue. This deficiency is especially common in older adults because the body’s ability to absorb B12 declines with age ( 9).ī12 is critical for oxygen delivery and energy production, so low levels can cause extreme fatigue.Īdditionally, a vitamin D deficiency may cause fatigue. Fatigue is one of the most common symptoms of this condition, but it typically improves once iron stores are restored ( 8).įurthermore, studies suggest that up to 20% of people in the United States and United Kingdom ages 60 and over are deficient in vitamin B12. Iron deficiency anemia is the most common type, responsible for 50% of all anemia. Nutrient deficiencies may lead you to feel exhausted on a daily basis, even if you’re getting more than 7 hours of sleep.ĭeficiencies in the following nutrients have been linked to fatigue ( 6, 7):ĭeficiencies in many of these nutrients are quite common.Īnemia affects 25% of the world’s population. If you’re experiencing insomnia, consult your doctor for advice. Stress, medical conditions, and poor sleeping environments may negatively affect sleep and trigger insomnia. Inadequate or poor quality sleep is a common cause of fatigue. Visit your doctor to get the appropriate care and treatment. If you’re experiencing insomnia, treatments like natural supplements, medications, and the management of underlying medical conditions may help. Yet, 1 in 5 cases of short-term insomnia turns into chronic insomnia, which occurs 3 or more times per week and lasts longer than 3 months ( 5). Short-term insomnia, which lasts less than 3 months, is more common and affects 9.5% of the U.S. In fact, one review noted that up to 40% of adults in the United States experience insomnia at some point in a given year ( 5). It can be caused by several factors, including menopause, medical conditions, psychological stress, poor sleeping environments, and excessive mental stimulation ( 1, 4). Insomnia is a term for any condition that causes difficulty falling or staying asleep. Even though sleep time should be individualized, the American Academy of Sleep Medicine and Sleep Research Society recommends that adults get at least 7 hours of sleep per night for optimal health ( 2, 3).Įven though you may know the importance of getting enough sleep, falling and staying asleep can be a struggle.
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