9 Reasons for Fatigue

From the 2010 Winter StayHealthy publication

Having your own personal energy crisis these days? If so, you’re not alone. “Fatigue” is the second most common general complaint in doctor’s offices – second only to “pain.” You may be feeling tired for many reasons:

1. You aren’t getting enough sleep
Start by ruling out the obvious: a lack of sleep. “While the National Sleep Foundation tells us that there is no universal magic number for sleep hours, we do know that most healthy adults are built for 16 hours of wakefulness and eight hours of sleep,” said Cathy Goldschmidt, Porter’s Education Department Manager. If you’re consistently tired, try getting to bed earlier as a first step in boosting your energy level.

2. Sleep Disorder
If you’re still feeling tired, have trouble falling asleep, sleeping through the night, or snore loudly, you may actually have a sleep disorder. The National Institutes of Health reports that 60 million Americans suffer from some sort of sleep problem, yet sleep disorders often remain undiagnosed. In fact, nearly one in two people who have the deadliest sleep disorder – sleep apnea – remain undiagnosed. Porter’s Sleep Disorders Institute can help diagnose and treat sleep disorders so you can get the best from your hours of shut-eye. For more information, visit www.Sleep-Disorders-Institute.com or call 219-764-4567.

3. Hypothyroidism
Hypothyroidism (underactive thyroid) can also cause fatigue. Up to two percent of the population has this condition, which is five to eight times more common in women than men. Other symptoms of hypothyroidism might include cold intolerance, weight gain, or constipation, according to Mary Ann Meyer Jones, MD, OB/GYN with Physicians for Women. “Hypothyroidism can be quickly diagnosed with a blood test and easily treated with daily medication,” said Meyer Jones.

4. Fuel Shortage
Obviously, eating too little can cause fatigue, but so can eating the wrong things and at the wrong times, according to Janet Levihn, Porter’s Assistant Director of Food & Nutrition Services. “To maintain energy, try starting the day with breakfast and maintaining your blood sugar with low-fat, high-fiber choices,” she said. “Add protein for staying power as it can raise energy levels by increasing brain chemicals called catecholamines,” she said. “When you’re looking for an energy boost, look to foods that pack an energy punch, like oatmeal, bananas, almonds, oranges, and beans. And don’t forget the water. Dehydration is also a big energy drain,” she said.

5. Undiagnosed Heart Disease
If you find yourself becoming fatigued after activity that used to be easy, it may be time to talk to your doctor about possible heart disease. “Serious conditions such as peripheral artery disease (PAD) or cardiomyopathy may go undetected with few symptoms – one being fatigue,” said Mark Kime, Porter’s Director of Cardiology and Neurology. Porter offers Comprehensive Cardiac Screening to detect conditions at their earliest stages. For just $85, patients receive a brief, yet thorough cardiac screening. “More than half of the people we screen show some abnormalities. These may be very minor warnings that signal the need for lifestyle changes to problems that may require immediate intervention. Either way, it’s better to detect heart problems early,” he said. Schedule your screening by calling 219.263.LIVE (219.263.5483).

6. Anemia
Anemia is a leading cause of fatigue, particularly in women. It occurs when the body lacks red blood cells to carry enough oxygen to tissues and organs. Anemia is easily diagnosed with a blood test. Your doctor will prescribe treatment depending on the cause, but common iron-deficiency anemia can be remedied by taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal.

7. Caffeine Overload
Rather than boosting your energy level, too much caffeine can lead to a feeling of fatigue, explained Cathy Goldschmidt, RN and Education Department Manager at Porter. That’s because our bodies respond to the caffeine by releasing a short-term stress hormone. When the hormone wears off, we feel more tired which may lead us to reach for more caffeine. “This cycle of using too much caffeine may lead to adrenal stress or low blood sugar which results in mood swings and energy loss,” she said. “Try to limit daily caffeine to under 300 mg,” Goldschmidt advises. That’s about the amount in 3 cups of coffee. “Also be aware that many over-the-counter medications and pain killers contain caffeine, so read labels carefully.”

8. DiabetesPorter-health-system
Fatigue can also indicate elevated blood sugar, according to Louann Katzmarek, RN, and one of Porter’s Diabetes Educators. “When we become active, we heat up our muscle tissue and it begins to look for a fuel source – glucose. When our blood sugar is elevated, our cells are ‘locked’ and can’t access glucose so we become very tired,” she explained. Diabetics aren’t able to “unlock” their cells without insulin. Katzmarek recommends that you see your doctor to rule out diabetes if you’re frequently tired or show other symptoms of diabetes, such as excessive thirst, frequent urination, unexplained weight loss, blurred vision, irritability, or skin problems.

9. Exercise
Gain energy by using energy? That’s right, according to Sue Fingerhoot, Certified Lifestyle Counselor with Porter. “Lack of movement and exercise promotes weakness in the body that greatly encourages fatigue. Exercise boosts energy by making the heart stronger and more efficient, improving muscle strength and endurance, improving sleep quality, releasing feel-good chemicals such as serotonin and endorphins, and eliminating wastes that slow us down,” she said. Fingerhoot recommends starting slow, but then working toward getting at least 30 to 45 minutes of exercise most days. “The key is to be consistent and do something you love,” she said. Fingerhoot suggests walking as one of the best forms of exercise for all ages.