The question: “Doctor, why am I so tired? » is frequently asked during consultations with general practitioners, even representing 10 to 25% of these visits. Whether transient or chronic, we have all faced episodes of fatigue in our daily lives. According to a recent Ipsos study , no less than 63% of French people surveyed say they are tired , while only 22% feel energetic . These periods of fatigue should not be neglected, as they can have a considerable impact on our physical and mental well-being.
Fatigue, what is it?
Fatigue corresponds to a feeling of physical, mental and/or emotional exhaustion , which can affect our well-being and quality of life. It can take different forms, such as a drop in energy, a lack of motivation or a feeling of weakness. This fatigue can be temporary, caused by intense activity or lack of sleep, but it can also become chronic, persisting in the long term and becoming a real obstacle in our daily lives. This state can harm our productivity, our concentration, our mood and even our social relationships.
Understanding the causes of fatigue
Various factors can contribute to the appearance of fatigue, which is why it is essential to identify them in order to prevent and manage it effectively.
Causes of physiological origin
Fatigue can have different causes, and one of the main ones is lack of sleep or poor quality sleep . When we don't get enough or restorative sleep, our bodies fail to fully regenerate and recover. Additionally, hormonal imbalances can also contribute to fatigue. For example, an imbalance in cortisol, the stress hormone, can affect our energy levels. This is why periods of prolonged stress, excessive workload, significant responsibilities or even professional burnout are situations where we can be tired. Health problems are also another possible reason. Indeed, various conditions such as anemia, chronic illnesses, infections and allergies can exhaust our body and lead to persistent fatigue.
Causes linked to lifestyle
Our lifestyle can also play a role in the onset of fatigue. Chronic stress is one of the main culprits. Whatever these sources, stress depletes our energy resources. An unbalanced diet, poor in essential nutrients such as vitamins, can also explain fatigue. Generally speaking, excessive consumption of processed industrial foods , rich in fat and sugars, will be difficult for your body to digest, which will cause occasional or daily fatigue. A lack of physical exercise can also make fatigue worse. Indeed, regular exercise promotes better blood circulation and better oxygenation of tissues, which allows our body to function properly. In addition, regular physical activity also helps improve the quality of sleep, which helps combat physical and mental fatigue.
As you will have understood, understanding the causes of fatigue is essential to implementing appropriate solutions. This common phenomenon is not inevitable! This is why we have put together 10 effective tips for you to help you fight fatigue. If, however, despite your efforts, you are unable to get rid of it, do not hesitate to seek the advice of a health professional.
Our 10 effective DIJO tips to combat fatigue
1 – Prioritize quality sleep
According to a recent study conducted by Santé Publique France , the French sleep on average only 6 hours and 42 minutes per night , while it is recommended to sleep at least 7 hours in order to ensure good recovery of our body. A lack of sleep has a significant impact on our energy levels and overall well-being. It disrupts the biological clock, weakens the immune system and harms general fitness. So, the first step to regaining energy is to improve the duration and quality of your sleep . Some good habits can help you achieve this goal, such as making sure you sleep at least 7 hours a night, creating an environment conducive to sleep, establishing a sleep routine including going to bed at regular times, as well as avoiding exposure to screens before bed.
2 – Adopt a balanced and diversified diet
A healthy and varied diet provides your body with essential nutrients for optimal functioning and thus prevents fatigue. Avoid large meals which can make digestion more difficult and a feeling of fatigue after the meal. In addition, also limit excessive consumption of processed foods rich in sugar, such as cakes or sweets, which cause spikes in blood sugar followed by a significant drop, promoting hypoglycemia and therefore fatigue. Instead, favor fresh foods such as fruits and vegetables, which provide vitamins and minerals, and thus stimulate immunity and energy production. Also remember to consume foods rich in protein which provide energy and help muscle recovery, but also to consume complex carbohydrates, more commonly known as “slow sugars”, present for example in cereals. complete, which provide energy in the long term.
3 – Practice regular physical activity
As surprising as it may seem, practicing regular physical activity can improve your shape. Please note that to limit a sedentary lifestyle and the associated risks, it is recommended to practice at least 30 minutes of physical activity, at least 5 days a week . This is not limited only to the practice of a sport, any reflex is good to take for a positive impact on your fatigue and your overall health. Walking instead of taking your car, or taking the stairs instead of the elevator are examples of how to easily increase your activity throughout the day. Physical activity oxygenates the body and helps reduce stress. It stimulates the production of euphoric hormones which improve mood and reduce feelings of fatigue. It is also an effective way to optimize sleep by creating “good” fatigue.
4 - Opt for our DIJO anti-fatigue products
At DIJO, we are convinced that our stomach influences everything, even our energy! This is why we wanted to create anti-fatigue food supplements to help you fight against this problem which can become annoying if it persists.
- A quality probiotic treatment
If you feel tired, it is possible that an imbalance in the microbiota is responsible. In this case, we recommend that you start with a course of quality probiotics . Make sure to choose products that offer a good diversity of strains to promote optimal effectiveness. The two essential strains for regaining energy are Bifidobacteria and Lactobacillus. Indeed, these good bacteria, or probiotics , are known to contribute to the proper functioning of the digestive system and limit the proliferation of pathogenic bacteria which can cause fatigue.
- An effective detox cure
In addition to your probiotic treatment, it is recommended to undertake a detox treatment . Certain plants, such as desmodium or milk thistle seeds, are recognized for their hepatoprotective and draining properties, thus promoting the elimination of accumulated waste which can cause fatigue in our body.
- A glutamine cure:
Often overlooked for combating fatigue, glutamine is nevertheless very useful! Indeed, it promotes cellular renewal of the intestinal barrier, thus preventing the passage of harmful substances into the blood circulation, which could exhaust your body.
- A cure of lithothamne:
Lithothamnum, a small marine algae little known to the general public, is of interest in the fight against the feeling of fatigue. Its richness in minerals, including iron and magnesium, helps maintain your body's acid-base balance , while reducing inflammation in your intestines. A lithothamne cure can therefore be a good reflex to combat many disorders, including chronic fatigue .
5 – Limit overwork by organizing your days
The feeling of fatigue is often due to an excessive pace of life . To stop getting overwhelmed and avoid overwork, create lists and plan your days, or even your weeks. Good organization is the key to no longer being overwhelmed by your tasks.
6 - Schedule, if possible, naps or rest times
This gives your body the opportunity to recover and get back on a more energetic basis . Indeed, as the day goes on, our attention and energy gradually decrease, which can lead to a drop in our productivity. How long is a nap? 20 minutes maximum is the optimal duration to avoid entering a deeper sleep cycle. This rest time allows your brain to take a break and return to its activities with greater efficiency.
7 – Practice relaxation techniques
Fatigue is often associated with excessive tension , whether physical, mental, or emotional. By practicing relaxation techniques, we release these tensions and fight against the associated fatigue. Don't wait any longer and try meditation, deep breathing and/or yoga to promote a state of calm, serenity and say goodbye to fatigue for good!
8 – Avoid the consumption of stimulants in the evening
It is best to avoid consuming stimulants in the evening because these substances, including caffeine, can disrupt your sleep. Indeed, by stimulating the nervous system, it will make it difficult to fall asleep and therefore disrupt the quality of your sleep.
9 – Hydrate regularly and sufficiently
It is essential to maintain regular and adequate hydration to ensure the proper functioning of your body. This is because water plays many crucial roles, such as carrying oxygen to your tissues, delivering nutrients, and removing toxins from your body. By maintaining optimal hydration throughout the day, drinking approximately 1.5 to 2 liters of water , you help reduce fatigue and maintain your vitality.
10 – Think about essential oils against fatigue
To say goodbye to fatigue for the long term, think about essential oils! Indeed, certain oils are recognized for their virtues against fatigue. They will become real allies to help you stay in shape and have a boost of vitality. Among these oils, we find:
- Peppermint: Invigorating effect by stimulating the cardiac and nervous systems
- Lavender: Calming property, to regain quality sleep
- Grapefruit: Invigorating action by stimulating the nervous system
- Ravintsara: Invigorating action, strengthens the immune system
Essential oils are very concentrated, particularly powerful products that do not all have the same routes of administration (cutaneous, oral, inhalation, diffusion). So remember to find out before using them.
Please note: The essential oils mentioned above are contraindicated for pregnant and breastfeeding women, children under 6 years old and people with epilepsy.
Sources:
[1] Ipsos study. 2017. Nearly one in two French people suffer from fatigue. https://www.ipsos.com/fr-fr/pres-dun-francais-sur-deux-souffre-de-la-fatigue
[2] Léger D, Zeghnoun A, Faraut B, Richard JB. Sleep time, sleep debt, sleep restriction and chronic insomnia in 18-75 year olds: results of the France Public Health Barometer 2017. Bull Epidemiol Hebd. 2019; (8-9):149-60. http://beh.santepubliquefrance.fr/beh/2019/8-9/pdf/2019_8-9.pdf
