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Fatigue

Many of us have experienced fatigue at some stage in our lives. The feeling of having ‘nothing left to give’; no energy, no get-up-and-go. An inability to concentrate, weakness and a feeling of being drained and tired are also common symptoms. Sound familiar?

In fact, fatigue is one of the most common medical complaints – studies show up to 27% of the population report symptoms of fatigue to their doctor, with women three times more likely to report it than men.1

Known causes of fatigue include long work hours, young children, pregnancy and increasing age.

However unexplained or excessive fatigue can be a symptom of a more serious medical problem or nutritional deficiency, and should be examined carefully.

 

What are the possible causes?

Iron deficiency
Iron deficiency is by far the most common cause of unexplained fatigue in women. (See Iron Deficiency for more information). Recent research suggests women do not have to be clinically anaemic to experience fatigue from lack of iron.1 Even moderately low levels of iron may affect women’s memory, attention and physical endurance.2,3

The studies noted increases in participants’ vitality, alertness and energy when the diet was supplemented with iron.

The best sources of iron are lean meat and organ meats (haem iron). The iron in meat is up to 7 times better absorbed than iron from non-haem sources, such as beans and legumes. However it is difficult for many women to obtain enough iron simply from diet alone – adult women need more than twice as much iron as men (12-16mg per day, compared to 7mg per day).4 Therefore supplementation may be necessary.

When choosing a supplement, remember that iron chelate is absorbed better than an iron sulphate, and also has less side effects in terms of gastric disturbances, constipation, diarrhoea and indigestion. Ask your pharmacist for further assistance.

Vitamin B deficiency
B-vitamins are our “energy powerhouse”. They convert protein, fats and sugars in the diet into useable energy in the cells. Without adequate B-vitamins to unlock the energy in our food, fatigue is likely.

B-vitamins are also ‘anti-stress’ vitamins, needed for healthy nerves, healthy sleep patterns and better management of anxiety.

Insomnia
Insomnia is also common cause of daytime fatigue. Read more about insomnia here (See Insomnia for more information)

Natural Fatigue Fighters

Sometimes, even with adequate nutrition and sleep, and extra “boost” is needed to help get through the day.

The following are useful herbs for extra stamina and get-up-and-go.

  • Ginkgo Biloba
    Ginkgo is known as the “smart herb” for its ability to increase blood flow to the brain, increasing alertness and mental function.

    Ginkgo Biloba extract enhances the utilisation of oxygen and glucose in the body - all essential factors for energy production. Students have often been known to use ginkgo to help with long periods of studying, as it also helps increase memory recall and mental agility.5
  • Ginseng
    Ginseng is another effective herb for fighting fatigue. It has a stimulating effect on the central nervous system helping enhance attention, mental processing, reaction time and visual and motor co-ordination.

    Ginseng is often used by athletes to enhance physical performance, and it has also been shown to have positive effects on libido – which often suffers when fatigued.

 

Supplementary measures to fight fatigue

  • Regular exercise helps improve concentration, energy levels and mental alertness
  • Remember that foods such as wheat bran, egg yolks, tea and coffee can inhibit iron absorption. Vitamin C can enhance the absorption of non-haem iron into the blood (important for vegetarians).
  • Ensure adequate rest and stress management.

Note: There are many other possible medical causes of fatigue, including heart and lung conditions, Glandular Fever, Parkinson’s Disease, Chronic Fatigue Syndrome and viral infections. It is advisable to consult your doctor if symptoms persist.

 

References

Available on request.

This material is for information purposes only and is not a substitute for medical diagnosis or treatment. If symptoms persist, please contact your healthcare professional.

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