How to deal with constant fatigue: Causes and solutions

Why are we always tired?

In today's busy world, feeling constantly tired has become almost normal. Many people face exhaustion, listlessness and lack of energy every day, even when at first glance they take care of their health, sleep enough, watch their diet and try to avoid stress. However, feeling tired can be a sign that something in our daily life is out of balance.

The reasons for constant fatigue can be different - from bad habits and improper diet to stress, hormonal imbalances or dehydration. Also, the fast pace of life and the high expectations we set for ourselves can often be physically and mentally exhausting.

Sometimes it is difficult to identify the exact cause of exhaustion, because the symptoms of fatigue can overlap with many other problems, such as emotional tension, lack of sleep or even thyroid problems. Although sometimes fatigue is the result of momentary stress or a busy day, it often becomes chronic and interferes with daily functioning.

The good news is that there are simple and practical ways to combat fatigue, and the key lies in finding the real cause and adopting healthier habits. In this text, we will explore the most common causes of constant fatigue and share with you concrete solutions that can help you feel more vital, rested and ready for everyday challenges.

Ready? Let's go!

The most common causes of constant fatigue

Fatigue is a common problem that many people face, and the causes can be different. It is important to understand what can cause exhaustion in order to find an appropriate solution. Below we look at six of the most common causes and suggest practical tips for overcoming them.

1. Lack of sleep: When quantity does not mean quality

Why do sleep problems occur?

Although you may be spending eight hours in bed, it does not necessarily mean that your sleep is meeting the body's needs. The quality of sleep can be impaired for various reasons:

• Stress and anxiety: Increased cortisol levels can make it impossible to relax before bed.
• Technology before bed: Blue light from phones and computers disrupts the secretion of melatonin, the sleep hormone.
• Incorrect routine: Irregular bedtimes confuse the biological clock.
• Environment: A noisy space or an inappropriate temperature can interfere with deep sleep.

How to recognize that the sleep is not of good quality?

• You often wake up during the night or have shallow sleep.
• You feel tired despite enough hours spent in bed.
• You wake up in the morning without energy and feeling heavy.
• You take longer to fully wake up or feel sleepy during the day.

How to improve the quality of sleep?

1. Create a routine: Go to bed and get up at the same time, even on weekends.
2. Limit your caffeine intake: Avoid caffeine after 2 pm as it can disrupt sleep.
3. Introduce a relaxation ritual: A warm bath, light herbal tea or meditation can help the body relax.
4. Digital detox: Turn off screens at least an hour before bed.
5. Correct temperature: The sleeping room should be cool (about 18°C) and dark.

2. Poor nutrition: When food drains energy instead of providing it

Why does a poor diet cause fatigue?

Our diet directly affects our energy levels. When we eat processed foods and refined sugars, blood sugar levels spike and drop quickly, causing a feeling of exhaustion.

• Refined sugars: Although they boost energy in the short term, they cause a sudden drop in blood sugar and fatigue.
• Protein deficiency: Proteins are crucial for stable energy levels and maintaining muscle mass.
• Fast food: It is rich in trans fats and salt, which causes a feeling of heaviness and fatigue.
• Lack of fiber: Foods without fiber cause rapid digestion, which leads to a drop in energy.

How to recognize that the diet is not adequate?

• Frequent cravings for sweets and high-calorie snacks.
• A sudden drop in energy shortly after a meal.
• Feeling heavy after eating fast food.
• Irregular meal schedule or skipping breakfast.

How to improve nutrition?

1. Choose whole foods: Whole grain bread, quinoa and wholemeal pasta.
2. Add protein: Eggs for breakfast or a protein smoothie help you feel fuller for longer.
3. Eat healthy fats: Avocados, olive oil and nuts stabilize blood sugar.
4. Hydrate yourself: Replace carbonated drinks with water with lemon or herbal tea.

3. Dehydration: The hidden culprit for a drop in energy

Why does dehydration cause fatigue?

Our body is made of about 60% of water, so even a slight deficiency can cause exhaustion and headaches. Water is essential for the transport of nutrients and oxygen to the cells. When water intake is insufficient:

• The blood becomes thicker, which makes circulation difficult.
• The brain processes information more slowly.
• The feeling of fatigue and irritability increases.

How to recognize dehydration?

• Dry skin and lips.
• Dark urine color.
• Feeling thirsty and dry mouth.
• Poor concentration and headache.

How to increase water intake?

1. Drink a glass of water immediately after waking up.
2. Carry a water bottle and drink often in small sips.
3. Add natural flavors (mint, lemon) for refreshment.
4. Eat foods rich in water (cucumbers, watermelon).

4. Hormonal imbalance: When hormones control energy

Why does imbalance occur?

Hormones like insulin, cortisol, and thyroid hormones directly affect energy. Problems with the thyroid gland (hypothyroidism) and insulin resistance often cause fatigue and exhaustion.

• Cortisol: Prolonged stress increases the level of this hormone, which exhausts the body.
• Insulin: A sudden spike in blood sugar causes extra insulin production and a drop in energy.
• Thyroid hormones: Lack of hormones slows down the metabolism and causes constant fatigue.

How to support hormonal balance?

1. Enter omega-3: Linseed oil or chia seeds support the work of hormones.
2. Avoid refined sugars: Stabilizing blood sugar helps hormonal balance.
3. Exercise: Light physical activity reduces cortisol levels.
4. Supplementation: Magnesium can help regulate stress and reduce tension.

5. Stress and anxiety: Silent thieves of energy

Why do stress and anxiety cause fatigue?

Chronic stress exhausts the body and leads to a constant feeling of fatigue. When we are stressed, the body secretes hormones like cortisol and adrenaline to prepare for "fight or flight". Although this response is beneficial for short periods, chronic stress keeps the body on constant alert, which wears it down over time.

Anxiety and energy:

People who deal with anxiety often feel exhausted due to the constant worry and overload of thoughts. The brain is constantly struggling to process potential dangers, which consumes an enormous amount of mental energy.

Emotional fatigue caused by stress can also manifest itself physically through headaches, muscle aches and insomnia.

How to recognize that stress is the cause of fatigue?

• Mental symptoms: Irritability, difficulty in concentration, forgetfulness.
• Physical symptoms: Tightness in the shoulders, headache, rapid heartbeat.
• Emotional symptoms: Feelings of helplessness, anxiety or panic attacks.
• Changes in appetite: Some people eat more (emotional overeating), while others lose their appetite.

How to reduce stress and anxiety?

1. Apply relaxation techniques:

• Deep breathing: Slow down your breathing and focus on a prolonged exhalation.
• Meditation: Five minutes of meditation a day can help reduce cortisol levels.
• Morning stretching: Light stretching exercises help to relieve tension.
• Yoga: It combines physical stretching with breathing techniques to help achieve peace.

2. Take breaks during the day:

Instead of working non-stop, take short breaks every hour.

Take a walk: Even a few minutes in the fresh air can help relieve stress.

Change your perspective: When you feel stressed, take a moment to focus on your breathing or natural sounds.

3. Find your valve:

Some people relieve stress through physical activity, while others prefer creative activities like drawing or journaling.

Think of a hobby that relaxes you and devote some time to it every day.

4. Talk about your stress:

Talking to a friend, partner or professional can help process and release feelings.

Sometimes verbalizing a problem helps us see it from a different angle and find a solution.

5. Mental load: When fatigue is the result of mental overload

Why does mental fatigue occur?

Everyday challenges such as professional commitments, family responsibilities and health concerns can accumulate and cause mental fatigue. When the brain is faced with too many tasks or stressful situations, there is an overload that often manifests itself through a feeling of constant exhaustion.

Mental fatigue is often the result of:

• Multitasking: Trying to focus on multiple tasks at once exhausts the brain.
• High expectations: Perfectionism and the feeling that you "have to achieve everything" creates pressure.
• Lack of mental break: Continuous work without time to recover depletes cognitive resources.
• Negative thoughts: Constantly worrying and analyzing problems consumes energy.

How to recognize psychological overload?

• Mental symptoms: Cloudy mind, difficulty in making decisions, lack of motivation.
• Physical symptoms: Tightness in the jaw or shoulders, headaches, insomnia.
• Emotional symptoms: Feeling of hopelessness, emotional instability, loss of enthusiasm.

How to reduce mental stress?

1. Set priorities:

Make a to-do list and rank them in order of importance. Focus on one task at a time.

• Delegate: If possible, share responsibilities with colleagues or family members.
• Make a plan: Instead of doing everything at once, break tasks down into smaller steps.

2. Give your brain a break:

• Pomodoro technique: Work for 25 minutes without a break, then take a short break.
• Mindfulness exercises: Focus on the current task without thinking about the next one.
• Digital detox: Reduce the time spent on social networks and imagine a day without notifications.

3. Physical activity as an exhaust valve:

• Light jogging or brisk walking: They help reduce stress levels and improve mood.
• Dance: Physical activity that raises energy and brings a feeling of happiness.
• Breathing exercises: Focus on proper breathing to reduce internal pressure.

4. Focus on mental hygiene:

• Writing a diary: Get your thoughts out of your head and put them on paper.
• Mental exercises: Solving crosswords or sudoku can help relieve the mind.
• A break from planning: Allow yourself a day without a strict schedule ' improvisation can relieve the mind.

Mental and emotional fatigue are often overlooked, but just as important as physical exhaustion. Understanding the causes of stress and mental overload helps to timely recognize and apply effective relaxation techniques.

Find something that helps you reset, whether it's physical activity, a creative hobby, or simply a moment of silence.

Quick snacks that boost energy

When we feel tired, we often reach for fast food or sweets in the hope that they will give us instant energy. Although these options can raise blood sugar levels in the short term, soon after, there is a sudden drop in energy and a feeling of exhaustion. Instead, it's smart to choose snacks that combine protein, healthy fats, and fiber to keep energy steady throughout the day.

Why do snacks play an important role?

1. Stabilization of blood sugar: The combination of protein and fiber prevents sudden jumps and falls.
2. Extended energy: Complex carbohydrates provide a gradual release of energy.
3. Concentration support: Eating smaller amounts throughout the day can help you stay focused and productive.

Yogurt with fruit and chia seeds

This snack is high in protein and fiber, which helps you feel full and full of energy without spiking your blood sugar.

Ingredients:

• 200 g Greek yogurt
• 1 tablespoon chia seeds
• 50 g of berries (raspberries, blueberries)
• A little honey or stevia to taste

Preparation:

Mix the chia seeds into the yogurt and let it sit for 5 minutes. Add fruit and mild sweetener. Serve cold, as a light snack or dessert.

Why is it a good snack?

It is rich in proteins that keep you full. The combination of chia seeds and yogurt supports stable blood sugar.

Dark chocolate with almonds

Sometimes just a little chocolate is enough to lift the mood. Dark chocolate (with at least 70% cocoa) in combination with almonds provides a quick energy boost without sudden drops.

Ingredients:

• 30 g of dark chocolate (70% cocoa)
• 20 g almonds

How to consume?

Break the chocolate into smaller pieces and mix with the almonds. Enjoy a small portion as a quick afternoon refreshment.

Why is it a good snack?
Dark chocolate improves mood thanks to flavonoids. Almonds provide healthy fats and protein.

Fruit salad with flax seeds and nuts

The combination of fresh fruit and crunchy nuts provides a quick boost of energy and contributes to hydration.

Ingredients:

• 1 apple (chopped)
• 1 banana (chopped)
• A handful of berries (blueberries or raspberries)
• 1 tablespoon of ground flax seeds
• A handful of walnuts or almonds
• A tablespoon of lemon juice

Preparation:

Mix all the ingredients in a bowl. Pour over the lemon juice and mix gently. Serve as a refreshing snack.

Why is it a good snack?

Fruit hydrates and provides natural sugars for quick energy. Flaxseeds provide fiber and omega-3 fatty acids.

Choosing the right snacks can make a huge difference in keeping you energized throughout the day. Instead of quick sugar fixes, focus on a combination of protein, fiber and healthy fats that will keep you full and energized for longer.

Fatigue is not something we should put up with

Constant fatigue does not have to be a normal part of everyday life. Although often underestimated, the feeling of exhaustion is a signal that the body is looking for balance - whether it is sleep, nutrition, hydration, stress or mental load.

The key is to identify the cause and make small, sustainable changes that can make a big difference.

Quality sleep, a balanced diet, regular hydration and conscious care of mental health form the basis for restoring energy and vitality.

Fatigue is not always a problem that can be solved overnight, but with attention to your own habits, it is possible to gradually regain a sense of lightness and daily energy. Start with small steps - organize an evening routine, prepare a healthy snack in advance, set aside a moment of silence just for yourself.

Your energy is not a luxury, but a basic resource that deserves care.