How to Deal with Fatigue? 4 Important Tips to Keep You Awake

There are various reasons for fatigue, irritability, and lack of motivation. One major reason is an unhealthy lifestyle and poor nutrition. By identifying the type of fatigue, you can pinpoint different problems in the body, ranging from iron deficiency to blood sugar imbalance.

Feeling tired and don’t understand why? Diet and lifestyle have a crucial impact on your level of fatigue on a wide spectrum, so it’s important to know what changes are happening within you to find the solution to the problem.

In a discussion with NetDoctor, nutrition therapist Jackie Lynch talked about the most common causes of fatigue and how they can be addressed.

1. Constant Exhaustion– Low iron levels can make you feel weak and low on energy. Iron is a vital component in hemoglobin, a protein in red blood cells that supplies oxygen to the body, providing energy to muscles, the brain, tissues, and cells. Other signs of iron deficiency include loss of appetite, paleness, headaches, and brittle hair.

To increase iron levels in the body, try eating liver, which has twice as much iron per 100 g compared to beef or lamb. Additionally, incorporate foods rich in vitamin C and plant-based foods containing iron, like a green salad with roasted red pepper and tofu, to help absorb the iron in the blood.

Note that in such cases, it is advisable to avoid taking iron supplements when drinking tea or coffee, as these can inhibit absorption.

2. Fatigue and Irritability – Feeling extremely tired but your brain is alert, causing trouble sleeping? It might be that you’ve recently consumed too many caffeinated drinks. A reasonable amount of caffeine can give you an energy boost, but excessive consumption might lead to caffeine dependence and negatively impact energy levels.

Caffeine is a stimulant that can disrupt the nervous system, causing anxiety and irritability.

Which drinks contain caffeine? Coffee, cola, tea, green tea, energy drinks, and even chocolate contain varying levels of caffeine.

The recommendation is to replace carbonated drinks with soda and a bit of fruit concentrate, and if you’re used to drinking a lot of coffee or tea, consider switching some of them with decaf coffee or herbal tea.

3. Low Memory and Concentration – If you feel mentally drained and unable to function, it could indicate a deficiency in certain B vitamins, essential for generating energy in the body. A decline in vitamin B9 (folic acid) can lead to apathy and decreased motivation. Deficiency in vitamin B1 (thiamine) is related to irritability and decreased memory and concentration, while low levels of vitamin B12 can cause confusion and memory decline.

Chronic stress and alcohol consumption can reduce vitamin levels in the body, so even with a balanced diet, deficiencies can still occur.

Because B vitamins are water-soluble, boiling vegetables leads to a 40% loss of these vitamins. Additionally, it is crucial to know that vitamin B12 is found only in animal-based foods, such as eggs, fish, and meat – which is why a vegan diet can also contribute to deficiency. 

To obtain B vitamins, it's recommended to eat a minimum of 5 servings of vegetables daily, and if you are vegan, incorporate foods like fortified cereals that provide additional iron. Try steaming vegetables instead of boiling them to preserve their vitamins.

4. Feeling Energy-Drained – If you feel like you're out of energy and barely managing through the rest of the day, it might be due to magnesium levels in your body. Magnesium activates enzymes responsible for energy production, so if your magnesium levels are low, you’ll struggle to get the required energy.

Moreover, muscle cramps, irritability, and headaches are signs of low magnesium levels.

To boost magnesium, incorporate plenty of green leaves into your daily diet and choose foods containing whole grains, like brown rice or whole wheat bread.