Too tired to read this? Whether you’re just a bit pooped or feeling downright exhausted all the time, fatigue is an increasingly common problem in our always-on world. We roped in Dr Foong Tsin Uin from the International Medical Clinic (IMC) to tell us the five common causes of fatigue and how to beat them. This will take you 5 minutes to read and the benefits could last a lifetime!
Iron deficiency
Anemia or a dietary iron deficiency is the most common cause of fatigue – and it can be attributed to us eating less and less red meat. Anemia is particularly a problem for women due to the regular loss of blood during menstruation.
Solution: You can remedy anemia and consequently, fatigue, with an iron-rich diet that includes red meats and dark, leafy greens, eggs, grains, beans, pulses. So go ahead and savour that juicy wagyu steak, folks – it’s doing you good!
Sugar crash
Feeling less-than-productive after lunch? Don’t we all! Turns out, there’s a legitimate reason behind it. A large meal comprising carbs such as pasta, noodles, and rice will cause a huge sugar rush in our bodies, and inevitably, a sugar crash which will lead to feelings of excessive tiredness.
Solution: It’s simple – cut down on heavy meals during lunch by moderating your carb intake. Fuel up on protein and fibre-rich foods instead, such as fish, poultry, fruit, vegetables, grains, and lentils. If you simply can’t resist that bowl of pasta carbonara, another way to combat your lunchtime fatigue is a short afternoon siesta. After all, due to our bodies’ circadian sleep rhythm, we tend to go into a lull mode after noon and at night. So best not fight it – just take a 10-minute catnap after lunch to recharge.
Anxiety and depression
There are many triggers of anxiety and depression: stress, financial problems, relationship woes, or even hereditary. The symptoms will often present themselves in the form of irritability, forgetfulness, loss of libido and appetite, and most commonly, sleep deprivation.
Solution: Depression is a serious matter and in extreme cases, patients should consult a doctor for counseling and psychotherapy. Alternatively, the symptoms of depression and anxiety can be ameliorated with regular exercise. Exercise releases endorphins (our body’s very own natural antidepressant) and other neurotransmitters, like serotonin, which can lift moods.
Over or under-active thyroid gland
Fatigue is a very common symptom of hyperthyroidism (over active thyroid) and hypothyroidism (under active thyroid). Other symptoms of hyperthyroidism to look out for are weight loss, tremors, and intolerance to heat while hypothyroidism may result in weight gain, intolerance to cold, dry hair and skin.
Solution: A blood test can diagnose these conditions. With the treatment of these conditions through medication or surgery, patients will find their problem of fatigue resolved.
Chronic Fatigue Syndrome
For some individuals, fatigue may persist beyond what we’ve outlined here. In the case when debilitating fatigue lasts at least six months, significantly interferes with your daily life, and is accompanied by other symptoms such as impaired memory, muscle weakness, and swollen lymph nodes, you might be suffering from chronic fatigue syndrome (CFS).
Solution: CFS is relatively rare but occurs more often in women than men and children. Studies have shown the most effective treatments for CFS are a graded exercise program (where physical activity is gradually increased day by day to improve your strength and endurance over time), psychological counseling, and social support.
If any of these symptoms sound familiar and you’re looking for some solid, objective advice, call International Medical Clinic’s family doctors.
IMC Camden Clinic, 1 Orchard Boulevard #14-06, Singapore 248649, p 6733 4440. Open Mon-Fri 9am-530pm, Sat 9am-1pm.
IMC Jelita Clinic, 293 Holland Road #02-04 Jelita Cold Storage Shopping Centre, Singapore 278628, p 6465 4440. Open Mon-Fri 9am-530pm, Sat 9am-1pm.
This article was sponsored by International Medical Clinic.