Some stats:

  1. Each year 1.5 million Australians see their doctor about fatigue.
  2. People that feel more tired – up 60% of obese patients, introverts, older adults and anyone going through menopause.
  3. Fatigue can be a sign of disease, such as anaemia, kidney disease, multiple sclerosis, diabetes, depression, obstructive sleep apnoea or cancer.
  4. 30% of muscle mass is lost by age 70 years old.
  5. By age 65, people spend less than 5% of sleep time in deep sleep, compared with about 20% when they were in their 20s.
  6. Up to 70% of people report some symptoms of stress, including fatigue (37%), changes in sleeping habits (30%), feeling overwhelmed (35%) and feeling irritable or angry (37%).

What to do:

  1. Eat a diet containing unrefined or minimally refined carbohydrates (vegetables, fruits, and whole grains), proteins (lean meats, poultry, seafood, eggs, beans and peas, soy products, nuts, seeds, and dairy products), and healthy fats (such as fish, olive oil, canola oil, and avocados). Minimise temporary fixes like sugar and caffeine, and avoid crash diets.
  2. Check your iron, B12, folate and Vitamin D levels.
  3. Stay hydrated and moderate alcohol consumption.
  4. Do regular aerobic exercise (which helps with better sleep), and get outdoors.
  5. Practice daily mindfulness, engage in hobbies, lighten your schedule and find ways to relax.

References:

  1. Harvard Health publication – Boosting Your Energy, 2016
  2. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue