Fatigue
According to a National Health Interview Survey, over 15% of women and 10% of men in the United States experience fatigue. Fatigue is a state of having a lack of mental or physical energy, low interest or motivation, and increased feelings of tiredness
Common types of fatigue
There are various types of fatigue, commonly classified by the duration of symptoms, including:
- Acute fatigue: less than one month
- Subacute fatigue: one to six months
- Chronic fatigue: over six months
Chronic fatigue syndrome (CFS), also known as myalgic encephalomyelitis (ME), is a condition characterized by debilitating fatigue and symptoms lasting over six months.
Signs, symptoms, and complications
Symptoms of fatigue can range from mild to severe and significantly affect quality of life.
There are several possible mental and physical symptoms of fatigue.
Mental symptoms include:
- Difficulty concentrating
- Impaired memory
- Sleep issues
Physical symptoms include:
- Lowered physical stamina
- Weakness
- Weight loss or gain
A diagnosis of CFS/ME requires eliminating other possible causes of fatigue and identifying the following symptoms:
- Cognitive impairment, pain, and/or sleep disturbances
- Exhaustion following exertion
- Immune, gastrointestinal, or genitourinary symptoms (e.g., longer recovery from infection, flu-like symptoms, and environmental or food sensitivities)
- Symptoms of energy production or energy transportation impairment (e.g., respiratory fatigue, intolerance to extreme temperature)
Causes and risk factors
While CFS/ME has no known cause, fatigue may be associated with various underlying health conditions
or result from certain dietary and lifestyle habits, including:
- Certain health conditions (e.g., acquired immunodeficiency syndrome (AIDS), cancer, dementia, fibromyalgia, heart failure, multiple sclerosis (MS), Parkinson’s disease)
- Certain medications (e.g., antihistamines, antidepressants, painkillers)
- Depression and/or anxiety
- Dysfunction of mitochondria
- (organelles in body cells that produce energy
- Endocrine (hormonal) conditions(e.g., adrenal insufficiency, hypothyroidism)
- Nutritional deficiencies (e.g., B vitamins, iron, magnesium)
- Excessive caffeine or alcohol intake
- Sleep deprivation, insomnia
- Traumatic brain injury (TBI
Preventing and addressing fatigue
Various dietary and lifestyle approaches may be used to improve energy levels and fatigue. Keep in mind that fatigue treatment often requires addressing factors that contribute to your personal experience of fatigue, such as treating an associated health condition.
Diet
An overall anti-inflammatory diet, high in omega-3 fatty acids, fiber, and polyphenol-rich vegetables, may improve disease-related fatigue symptoms. The following table summarizes supportive dietary components, their function, and their common sources.
Dietary Component: B vitamins
Function: Support reactions that convert the energy from food to usable energy
Dietary Resources:
Beef liver
Dairy products (e.g., milk, yogurt)
Eggs
Fish and seafood (e.g., clams, tuna)
Legumes
Meat (e.g., pork, poultry)
Dietary Component: Coenzyme Q10 (CoQ10)
Function: A component of the energy production process
in the mitochondria
Dietary Resources:
Broccoli
Cauliflower
Meat (e.g., beef, pork)
Oily fish (e.g., herring, sardines, trout)
Oranges
Organ meats (e.g., heart, liver, kidney)
Dietary Component: Iron
Function: Essential for oxygen transport in the blood;
used in enzymes required for cellular
energy production
Dietary Resources:
Dark chocolate
Legumes (e.g., beans, lentils,
soy products)
Oysters
Spinach
Dietary Component: Magnesium
Function: Required for cellular energy production;
mitochondria store high levels of magnesium
energy production
Dietary Resources:
Nuts and seeds (e.g., almonds,
cashews, chia seeds, pumpkin seeds)
Legumes (e.g., black beans, peanuts,
soy products)
Potatoes
Spinach
Dietary Component: Omega-3 fatty acids
Function: Structural component of cell membranes;
support cognitive and cardiovascular function
Dietary Resources:
Chia seeds
Fish (e.g., herring, mackerel,
salmon, sardines)
Flax seeds
Walnuts
Dietary Component: Vitamin C
Function: Acts as an antioxidant; vitamin C deficiency can
lead to altered mitochondrial function
Dietary Resources:
Bell peppers
Broccoli
Brussels sprouts
Citrus fruit (e.g., grapefruit, oranges)
Strawberries
Physical activity
Research shows that regular low- to moderate-intensity aerobic exercise (three times per week over several weeks) can help mitigate fatigue and increase energy. Examples of low- and moderate-intensity activities include cycling, swimming, and walking.
Sleep
The National Institutes of Health (NIH) recommends that adults sleep a minimum of seven to eight hours per night. Maintaining consistent sleep and wake times and practicing proper sleep hygiene, such as dimming lights and limiting screen time in the evenings, can help improve your sleep.
Stress management
Studies suggest that mindfulness interventions, such as one that combines mindfulness-based cognitive therapy (MBCT), physical exercise, and stress management, are associated with reduced fatigue in individuals with chronic fatigue syndrome.
Other lifestyle considerations
Minimizing reliance on stimulants, such as sugar, coffee, tea, and energy drinks, can help maintain balanced energy levels. While stimulants temporarily increase energy levels, long-term consumption can negatively affect sleep quality and result in fatigue.
Limiting alcohol consumption can also improve sleep and energy. Although alcohol does cause drowsiness, its consumption interferes with hormones and neurotransmitters essential to sleep quality, such as melatonin and gamma-aminobutyric acid (GABA).