Common Causes of Burnout and Fatigue
Many people are feeling burnt out and exhausted lately, possibly due to a long winter and heavy workloads. However, it’s important to consider other factors that might be contributing to this fatigue. Here are some common causes:
1️⃣ Not Enough Sleep: We function best with 7-8 hours of sleep, especially if we’re exercising a lot or under significant stress. This can be challenging for parents with young children. Simple sleep hygiene practices, like maintaining a regular bedtime and ensuring a dark bedroom, can really help.
2️⃣ Not Eating Enough: Dieting, especially low-carb or very low-calorie diets, can leave you constantly fatigued. Your body needs sufficient calories to thrive.
3️⃣ Unbalanced Meals: Meals that provide sustained energy are crucial. Focus on low GI carbohydrates, lean protein, plenty of vegetables, and healthy fats to keep your energy levels steady throughout the day.
4️⃣ Sedentary Lifestyle and Lack of Natural Light: Sitting down most of the day, mental stress, and not getting enough natural light can disrupt your circadian rhythm and neuro-endocrine system. Movement and sunlight are essential. Learn to recognize the difference between fatigue and sleepiness. Mental fatigue often improves with movement, while sleepiness requires rest.
5️⃣ Iron or B12 Deficiency: All vegans need B12 supplements. Iron deficiency is common in pre-menopausal women, athletes, and vegetarians/vegans.
6️⃣ Depression or Chronic Stress: These conditions are often associated with a loss of enjoyment in previously liked activities or feelings of burnout.
7️⃣ Low Thyroid Function: This is not uncommon, especially in women. Symptoms include sensitivity to cold, brain fog, dry skin/hair. Despite claims from some sources, it can be excluded with a TSH and fT4 test and does not require reverse T3/antibodies testing.
8️⃣ Celiac Disease: About 1% of the population has celiac disease, and for some, fatigue is the only presenting symptom.
9️⃣ Obstructive Sleep Apnoea: This condition is often underdiagnosed. It’s associated with snoring, short periods of not breathing, morning dry mouth, and headaches. Many patients referred for testing are found to have it.
1️⃣0️⃣ Over-Exercising: Training hard without adequate recovery can lead to burnout. It’s important to balance intense training with sufficient rest and recovery.