Why Am I So Tired? (Female specific)
Fatigue is a common experience, but persistent, unexplained fatigue can be troubling and impact daily life significantly. For many women, understanding the potential causes of this ongoing fatigue is crucial to finding a solution. Here, we will explore various factors that may contribute to persistent tiredness.
We hear “I am so tired” so many times a week when we are helping people. From our experience in working with people, it is a statement that is being said more now than ever. Below are some factors that may help explain fatigue which may help in starting a conversation with your doctor or health professional about the way you are feeling.
This is a conversation starter, we have kept it brief on purpose! If you have any questions please feel free to reach out to us to talk about how you feel.
Lifestyle Factors
One of the most straightforward explanations for ongoing fatigue is related to lifestyle choices:
Sleep Quality and Quantity: Poor sleep quality, insufficient sleep, or disrupted sleep patterns can lead to chronic tiredness. The recommended amount of sleep for adults is 7-9 hours per night.
Diet: A diet lacking essential nutrients can cause fatigue. Iron deficiency, for example, is a common cause of tiredness in women, especially those of childbearing age due to menstruation.
Physical Activity: Both too little and too much exercise can cause fatigue. Regular moderate exercise can boost energy levels, while excessive exercise without adequate rest can lead to overtraining and fatigue.
Hydration: Dehydration is another simple yet often overlooked cause of fatigue.
Prevention of Overtraining:
Overtraining occurs when the body does not have enough time to recover between workouts, leading to decreased performance, fatigue, and increased risk of injuries. Adequate recovery helps prevent overtraining by allowing the body to adapt and strengthen.
Enhanced Performance:
Recovery is essential for replenishing energy stores, removing metabolic waste, and reducing muscle soreness. This ensures that athletes can perform at their best in subsequent training sessions or competitions.
Mental Well-being:
Physical recovery is closely linked to mental recovery. Adequate rest and recovery can help reduce stress, improve mood, and enhance overall mental health, which is vital for sustained athletic performance.
Medical Conditions
Several medical conditions can lead to chronic fatigue:
Anemia: Particularly common in women, anemia due to iron deficiency can lead to feelings of exhaustion.
Thyroid Disorders: Hypothyroidism, a condition where the thyroid gland does not produce enough hormones, is a common cause of fatigue.
Chronic Fatigue Syndrome (CFS): Also known as Myalgic Encephalomyelitis (ME), CFS is characterized by severe, unexplained fatigue that doesn’t improve with rest.
Sleep Disorders: Conditions such as sleep apnea, insomnia, or restless legs syndrome can disrupt sleep and lead to daytime fatigue.
Diabetes: Uncontrolled blood sugar levels can result in fatigue.
Depression and Anxiety: Mental health conditions are significant contributors to fatigue. Persistent feelings of sadness, worry, or stress can be exhausting.
Hormonal Changes
Hormonal fluctuations can significantly impact energy levels:
Menstrual Cycle: Hormonal changes throughout the menstrual cycle can cause fatigue.
Pregnancy: Fatigue is a common symptom, especially in the first and third trimesters due to hormonal changes and the physical demands of pregnancy.
Menopause: The transition into menopause can cause fatigue due to hormonal changes, night sweats, and sleep disturbances.
Environmental and Social Factors
Environmental and social factors can also contribute to fatigue:
Stress: Chronic stress from work, relationships, or other areas of life can be draining.
Work-Life Balance: Long hours, high demands, and lack of leisure time can lead to burnout and fatigue.
Social Isolation: Lack of social support and isolation can impact mental health and energy levels.
Nutrient Deficiencies
Apart from iron, deficiencies in other vitamins and minerals can cause fatigue:
Vitamin D: Lack of sunlight exposure or dietary intake can lead to vitamin D deficiency, associated with fatigue.
Vitamin B12: Important for red blood cell production and neurological function, a deficiency in vitamin B12 can cause fatigue.
So, what do I do if any of this applies to me?
Ongoing, unexplainable fatigue in women can result from a combination of lifestyle factors, medical conditions, hormonal changes, environmental and social factors, and nutrient deficiencies. Understanding possible causes of “why am I so tired” is an important part of the solution.
It is important to discuss fatigue that persists with your health care or medical professional that regularly cares for you.
They may ask for some tests to be performed to rule out any specifical medical cause for the fatigue. In general, if there is no medical cause for the fatigue then we need to evaluate your lifestyle behaviours, such as sleep, stress triggers and the other factors mentioned above.
References
- National Sleep Foundation. (2020). How Much Sleep Do We Really Need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.
- Iron Disorders Institute. (2019). Iron Deficiency Anemia. Retrieved from https://www.irondisorders.org/iron-deficiency-anemia.
- Mayo Clinic. (2021). Hypothyroidism (underactive thyroid). Retrieved from https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284.
- Centers for Disease Control and Prevention (CDC). (2020). Chronic Fatigue Syndrome. Retrieved from https://www.cdc.gov/me-cfs/about/index.html.