Fatigue is one of the most common symptoms that patients report to health care practitioners. This shouldn’t come as a surprise given the diet and lifestyle that most people living in the industrialized world follow. The average American gets almost 70 percent of their calories from flour, sugar, industrialized plant oils, alcohol and dairy products. One-third of Americans get fewer than six hours of sleep per night.
Poor diet, lack of sleep and chronic stress are undoubtedly the most common causes of fatigue. What about those that eat right, get enough sleep, manage their stress and still feel tired all of the time?
In a conventional medical setting, these patients are often diagnosed with depression or anxiety and prescribed antidepressants. Unfortunately, antidepressants are rarely successful because they fail to address the real underlying causes of fatigue in these patients.
The following are some common causes of fatigue:
Chronic Infections: These may be either viral or bacterial. There are a number of diseases that can cause fatigue and 95 percent of the population has been exposed to many. However, the majority of those infected are not sick. There are several reasons for this. First, there may be differences in the various strains or subspecies of each organism. Second, genetic differences may predispose some people to be more affected than others. Third, differences in diet, lifestyle and other environmental factors affect susceptibility.
Biotoxin Illness: A biotoxin is a poisonous substance produced by living organisms. They are not a problem for most people. Some people’s bodies are unable to recognize biotoxins as toxins, so they are not tagged and removed as they should be. The persistence of these biotoxins in the body then sets off a chain reaction of biochemical events, leading to a continuous upregulation of multiple inflammatory pathways, reduced blood flow, a dysregulated immune system, hormone imbalances, intestinal permeability and disrupted neurological function.
Impaired Methylation: Methylation is essential for the optimal function of almost all your body systems. It helps repair your DNA on a daily basis, it helps keep inflammation in check, it replenishes the compounds needed for detoxification and it helps maintain a stable mood. Defects in the methylation cycle can lead to both low levels of the active forms of folate and B12 and changes in folate and B12 metabolism. B12 and folate deficiency cause fatigue and supplementation with B12 has been shown to have a positive effect in patients with fatigue.
Mitochondrial Dysfunction: This has been linked not only to fatigue, but to a wide range of health conditions like cancer, diabetes, fibromyalgia, and serious mental disorders like schizophrenia and bipolar disease. Mitochondria are known as the “battery” or energy powerhouse of the cell. This dysfunction can range from relatively mild to life-threatening.
Gut Dysfunction: There are numerous pathologies related to gut health that are associated with fatigue, including small intestinal bacterial overgrowth, chronic infections, dysbiosis and fungal overgrowth, intestinal permeability and food intolerances to name a few. This can include a decrease in absorption of nutrients, abnormal immune function, chronic inflammation and oxidative stress and impaired detoxification.
Nutrient Deficiency: Vitamin and mineral deficiencies are very common yet are seldom adequately screened for. Taking supplements that promise to reduce fatigue will usually not produce any results. You should take ones of the highest quality and suited to your specific needs based on testing.
Now a look at some ways to heal chronic fatigue. Often we cannot change our external stressors, but we do have control over two factors that make all the difference. First, our mindset – how we perceive life, situations and those around us. Second, our internal biochemistry – through personalized lifestyle changes and nutrient support we can reduce the stress on our body which will strengthen our mental and emotional health.
Anti-inflammatory foods are whole, unprocessed foods. These include a variety of low carbohydrate, low glycemic, colorful vegetables, fruits and herbs. Low glycemic fruits include lemons and limes, grapefruit, berries and granny smith apples. Clean-sourced protein sources are grass-fed, pasture-raised meats and wild-caught fish.
We all need vital nutrients and those for optimal energy production are the following.
Magnesium: This is the master mineral and plays an essential role in over 300 metabolic reactions in the body. Deficiencies in this are linked to chronic fatigue and many other health issues. Magnesium helps with chronic fatigue by relieving stress and promoting sleep.
Vitamin D: Low levels of this vitamin are highly prevalent in people with chronic fatigue. This is one of the most powerful nutrients for modulating and coordinating the immune system.
Vitamin C: This is an essential nutrient that is required for our bodies to properly function. It plays a big role in our immune system and nervous system.
Iron: This is essential for our health. It is necessary for transporting oxygen around the body and producing energy. Iron deficiency anemia is when there is not enough iron in your red blood cells. Symptoms of iron deficiency are fatigue, irritability, difficulty concentrating, dizziness, headaches, coldness in the hands and feet and brain fog.
Omega-3 Fatty Acids: These are essential fats that our bodies require for normal functioning. They can improve chronic fatigue by reducing inflammation, modulating immune responses and improving brain function. We must obtain these from food or supplementation.
Zinc: This mineral plays a major role in various physiological processes. Functions include decreasing inflammation, suppressing abnormal tissue growth and supporting healthy immune function.
B Vitamins: These are necessary for converting food into energy. Without adequate amounts of B vitamins, the ability of your mitochondria to generate energy will be diminished.
Vitamin B-12: This is critical for neurological, cardiovascular, digestive and immunological function. Other symptoms are depression/anxiety, muscle weakness, irritability, memory loss, easy bruising or bleeding and rapid heartbeat.
Exogenous Ketones: Ketones are a byproduct of fat metabolism and a powerful source of energy for your cells. They provide steady, clean fuel to energize your body. To use ketones for fuel, a person must remove dietary carbohydrates so that their body will burn fat for fuel.
Chronic stress creates inflammation in the gastrointestinal tract impairing the absorption of nutrients. Make time for restful sleep. Put the phone or tablet down and give your body a chance to recharge. Chronic fatigue is persistent and unrelenting exhaustion that can negatively impact all aspects of a person’s life. Correcting any deficiencies and optimizing your levels of key nutrients can increase your energy levels and improve chronic fatigue.