Why am I tired all the time?

Tired all the time

Tired all the time

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “tired all the time”.

Dr Rupal Shah, a GP in south London, says tiredness is one of the most common complaints she sees in her surgery. “I see loads and loads of patients who complain of feeling exhausted, even though they’re sleeping well. Often it’s been going on for several months.”

At any given time, one in five people feels unusually tired, and one in 10 have prolonged fatigue, according to the Royal College of Psychiatrists. Women tend to feel tired more often than men.

“It’s unusual to find anything physically wrong. Most of the time, fatigue is linked with mood and the accumulation of lots of little stresses in life,” says Dr Shah.

Dr Shah says she routinely takes a blood test from patients complaining of tiredness to rule out a medical cause, such as anaemia or an underactive thyroid gland.

“There’s more chance of a medical reason for tiredness if there are other symptoms as well, such as heavy periods, weight loss, a change in bowel habits, hair loss, extreme thirst and so on.”

If you want to work out how you became tired in the first place, it can help to think about:

parts of your life, such as work and family, that might be particularly tiring

any events that may have triggered your tiredness, such as a bereavement or relationship break-up

how your lifestyle may be making you tired

Physical causes of tiredness

There are lots of health complaints that can make you feel tired. Not just the well-recognised ones like anaemia and thyroid problems, but also more surprising ailments, such as diabetes, food intolerance and a sleeping disorder called sleep apnoea.

Read more about the medical causes of tiredness.

Being overweight or underweight can cause tiredness. That’s because your body has to work harder than normal to do everyday activities. If you’re underweight, you have less muscle strength, and you may feel tired more quickly.

Pregnancy, especially in the first 12 weeks, can also sap your energy.

Psychological causes of tiredness

Psychological tiredness is far more common than tiredness that’s caused by a physical problem.

One key reason is anxiety, which can cause insomnia and, in turn, lead to persistent fatigue. A survey by the Mental Health Foundation found that nearly a third of the population are severely sleep-deprived, often because of job and money worries. The Foundation’s report, Sleep Matters, suggests a link between insomnia and low energy levels.

The worries and strains of daily life can be exhausting – even positive events, such as moving house or getting married. Emotional shock, such as bad news, bereavement or the break-up of a relationship, can make you feel drained.

Mental health problems such as depression or anxiety can make you feel more tired. They can also prevent you from getting a proper night’s sleep.

If you think your tiredness may be rooted in low mood, try this short audio guide to dealing with your sleep problems.

Lifestyle causes of tiredness

Tiredness can often be attributed to lifestyle factors, such as drinking too much alcohol, or having a bad diet. If you drink alcohol in the evening, it tends to wake you in the middle of the night. If you drink a lot regularly, it can make you depressed and affect your sleep. “I’m always surprised to find how often patients who complain of tiredness are drinking far too much,” says Dr Shah.

If you have a disturbed sleep pattern – for instance, if you work night shifts, sleep in the day or look after young children – it can be difficult to get a good night’s sleep, and you’ll feel tired during the day.

Read more about how to change your lifestyle to boost your energy.

How to tackle tiredness

It may be common to feel tired all the time, but it isn’t normal. If you’re worried, see your doctor for advice and reassurance. “We can rule out anything serious,” says Dr Shah. “Just knowing there’s nothing wrong can be reassuring in itself.”

What is the difference between Chronic Fatigue and Tiredness?

What is the difference between Chronic Fatigue and  Tiredness?

What is the difference between Chronic Fatigue and Tiredness?

What is the difference between Chronic Fatigue and Tiredness?

Brilliant explanation in this video!

For tips of dealing with fatigue check out our previous blogs here, here and here

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Lightning Process could help with chronic fatigue syndrome a new study suggests

Chronic Fatigue Syndrome

Chronic Fatigue Syndrome

Lightning Process ‘could help children with chronic fatigue syndrome’, study claims

“Controversial Lightning Process ‘helps children with chronic fatigue syndrome’,” reports The Guardian.

The story is based on a UK study investigating whether a treatment called the Lightning Process helped teenagers being treated for chronic fatigue syndrome (CFS), also known as ME (myalgic encephalomyelitis).

The study randomly split 100 young participants into two groups: those who received standard CFS/ME treatment and those who received the standard treatment plus the Lightning Process (LP).

LP treatment involved an intensive three-day group-therapy course aiming to teach participants how to use their brain to improve their body’s health.

Researchers found those who received the LP were more active, less tired and less anxious after six months. At 12 months, they also had improved depression scores and school attendance.

However, this therapy is not recommended by the NHS, which currently suggests behavioural and exercise therapy for people with CFS/ME.

There are an estimated 250,000 people affected by chronic fatigue syndrome in Britain, according to the ME Association charity.

It’s not known what causes CFS/ME, but there are a number of theories, such as it being triggered by an infection.

Living with the condition can be difficult, with extreme tiredness and other symptoms making everyday activities challenging.

As well as support from family and friends, it might also be useful for people with CFS/ME to talk to others with the condition and perhaps find a local support group.

Where did the story come from?

The study was carried out by researchers from the University of Bristol and the University of Nottingham in the UK. It was funded by the National Institute for Health Research and two charitable trusts: The Linbury Trust and The Ashden Trust.

The study was published in the peer-reviewed medical journal Archives of Disease in Childhood, part of BMJ Journals, and is free to read online.

The media reporting of this study was generally accurate, but the Daily Telegraph’s suggestion that the therapy helps children get back to school cannot be certain – there are a range of possible explanations for why children in the LP therapy group had better school attendance.

What kind of research was this?

This was a randomised controlled trial involving teenagers who had been diagnosed with CFS/ME. They were randomised to receive either usual care, or usual care plus the LP.

The LP is a therapy developed from osteopathy, life coaching and neurolinguistic programming (a behavioural psychotherapy that “retrains the brain”), and is used for a variety of conditions.

CFS/ME is a long-term illness with a wide range of symptoms, the most common being extreme tiredness.

It can also cause sleep problems, concentration problems, muscle or joint pain, headaches, a sore throat, flu-like symptoms, feeling dizzy or sick, or a fast or irregular heartbeat.

Current accepted treatments in the UK health service include cognitive behavioural therapy (CBT); a structured exercise programme called graded exercise therapy; and medication to control pain, nausea and sleep problems.

What did the research involve?

The researchers randomised 100 children aged 12 to 18 with diagnosed CFS/ME to receive either specialist medical care (SMC) or SMC plus the LP, and followed them up at 3, 6 and 12 months.

There were 51 participants in the SMC-only group. The SMC focused on improving sleep, and using activity management to establish a baseline level of activity (including school attendance, exercise and social activity) that was then gradually increased.

Sessions were delivered by professionals such as doctors, psychologists and physiotherapists. The number and timing of sessions were agreed with the teenager and their family.

There were 49 participants in the SMC-plus-LP group. In addition to the same SMC, they attended an LP course consisting of three different sessions, lasting four hours each, on consecutive days. They attended in groups of two to five.

The first was a theory session looking at:

stress response

how the mind and body interact

how thought processes can be positive or negative

This was followed by a group session in which participants were asked to think about what they could take responsibility for and change.

The third was a practical session in which participants were asked to choose a goal they wished to achieve, such as being able to stand for a longer period of time. They were given different thinking strategies to perform before and during attempting to achieve the goal. They also chose a further goal, to be attempted at home.

Each participant was offered two follow-up phone calls.

Outcomes assessed were:

physical function, measured using the 36-Item Short-Form Health Survey Physical Function Subscale (SF-36-PFS)

quality of life using quality-adjusted life years (QALYs), measured using the EQ-5D-Y standardised instrument

fatigue, using the Chalder Fatigue Scale

pain, using the Visual Analogue Scale (VAS)

anxiety and depression, using the Hospital Anxiety and Depression Scale (HADS)

school attendance (days per week)

child’s use of health services, educational services or health-related travel, and other family costs, using a questionnaire

What were the basic results?

At six months after randomisation, data from 81 participants showed that those in the SMC-plus-LP group were:

More active

They had better physical function compared with the SMC-only group according to the SF-36-PFS scale of 0 to 100, where lower scores indicate worse physical function. The SMC-plus-LP group’s average increased from a baseline of 53 to 81.7, and the SMC-only group’s increased from 56 to 70.2 (adjusted difference in means 12.5, 95% confidence interval [CI] 4.5 to 20.5).

Less fatigued

They had less fatigue, scoring 14.4 compared with 19.8 in the SMC-only group on a scale of 0 to 33, where higher scores indicate more fatigue (adjusted difference in means 4.7, 95% CI 7.9 to 1.6).

Less anxious

They had greater improvement in anxiety symptoms as measured by the HADS (scored from 0 to 21, with higher scores indicating worse symptoms) than the SMC-only group. The SMC-plus-LP average score was 6.1, compared with 9.0 for the SMC-only group (adjusted difference in means 3.3, 95% CI 5.6 to 1).

At 12 months after randomisation, data from 79 participants showed that the SMC-plus-LP-group were:

More active, less fatigued and less anxious

They still had better physical function, less fatigue and improved anxiety symptoms compared with the SMC-only group.

Feeling better

The SMC-plus-LP group also had greater improvement in depression symptoms on the HADS – scored from 0 to 21, with higher scores indicating more-severe symptoms (adjusted difference in means -1.7, 95% CI -3.3 to -0.2).

Attending school more often

School attendance, as measured by attendance in the previous week, was better for the SMC-plus-LP group, at 4.1 days on average, than the SMC-only group’s 3.1 days (adjusted difference in means 0.9, 95% CI 0.2 to 1.6).

How did the researchers interpret the results?

The researchers concluded: “This is the first randomised trial investigating the effectiveness of the LP for any condition. It is the first trial that has demonstrated the effectiveness of an intervention other than CBT for paediatric CFS/ME.

“The addition of the LP to SMC improved physical function at 6 and 12 months in adolescents with CFS/ME and this difference increased at 12 months.”

Conclusion

The results from this very small randomised controlled trial showed that people having LP therapy in addition to usual CFS/ME care had improved physical function, fatigue and anxiety symptoms at six months, and improved school attendance and depressive symptoms at 12 months.

However, there are a number of limitations to this research that need to be considered:

Participants in both groups improved, so both treatments were effective to some extent.

This was a very small trial, and the results analysis involved fewer than the 100 people recruited. It would need to be repeated in a much larger group to demonstrate more robust findings.

A number of outcomes were looked at, so it was very likely that some of them would return positive findings by chance – the improvements might not have been due to the LP therapy.

Participants were not blinded – they were aware of the group they were in; therefore, their self-reported outcomes might have been biased. They may have been more likely to report positive outcomes because they knew they were getting additional therapy in the LP group.

Of all those eligible to participate in the trial, fewer than 30% agreed to take part. The reason why the majority didn’t want to is unknown.

As the LP therapy was given in addition to the usual CFS/ME care, it certainly cannot be suggested as a replacement for the current usual care.

There’s no single way of managing CFS/ME that works for everyone and, if you have the condition, you should be offered a treatment plan based on your symptoms. Your doctor should discuss all options with you and make you aware of any benefits and risks.

Common energy stealers – tips for preventing fatigue!

Common energy stealers

Common energy stealers

Not sure what’s causing your fatigue? Here are some common energy zappers that may be to blame – and tips on how to overcome them.

Being a couch potato

Sitting in one position for long periods of time can sap your energy, even if you’re watching the TV or using the computer. Your body equates the stillness with going to sleep.

Solution: stretch often, get up and walk around away from your desk or sofa. Frequent breaks will keep your body alert.

Why sitting too much is bad for your health.

Read more about getting started with exercise.

Poor posture wastes energy

A lot of your energy goes on keeping you upright. Bad posture – such as hunching forwards and slumping in your seat – puts your spine out of alignment. The more out of balance your spine is, the more your muscles have to work to compensate.

Solution: whether you’re moving, sitting or standing still, try to make sure that your head is lined up over your body – not sticking out in front of it. Aim for your ears to be directly over your shoulders.

Read about common posture mistakes and how to fix them.

Crash dieting makes you tired

While it will boost your energy to lose excess weight, going on a crash diet isn’t helpful. Very low-calorie diets, especially ones that give you less than 850 calories a day, will make you feel even more tired and can damage your health in other ways.

Solution: lose weight by eating healthily, cutting out junk and sugary foods, and reducing your portion size. Aim to lose no more than 2lbs a week.

Read our review of the 10 most popular weight-loss diets.

Find out how to lose weight sensibly.

Cabin fever

It’s all to easy to become homebound, especially if you have a young child, you work from home or you’ve been driven indoors by the cold days and long, dark nights of winter. However, lack of light and fresh air is a key cause of tiredness.

Solution: get out for a 10-minute walk at least once during the day, or when you’re most tired. Even if it’s cloudy, you’ll be exposed to more natural light than inside and you’ll feel more alert. If you simply can’t get out the door, a few minutes in a room filled with natural light may also help.

Read more about overcoming the winter blues.

Sugary breakfast cereals

Sugary breakfasts, such as processed cereals, pastries, muffins and toast with sugary spreads, will give you a quick surge of energy as your blood sugar peaks. But your sugar levels will slump just as quickly a couple of hours later. The result? You crash as you run out of energy.

Solution: to get a steady release of energy all morning long, eat a breakfast that’s based on unrefined starch. For example, home-made porridge with semi-skimmed milk and a little honey, wholemeal cereal with fruit sliced over it, or an egg with wholewheat or granary toast. Try to choose breakfast cereals that are wholegrain and low in salt and sugar.

Choose healthy breakfast cereals, plus our suggestions for five healthy breakfasts.

Constant worrying drains energy

If you’re fretting about something all day long, your heart rate and blood pressure rise, and your muscles tighten, leading to fatigue and aches.

Solution: set some time aside to concentrate on your worries. Try to think of positive solutions, then put the worries out of your mind. Schedule that dental appointment for first thing in the morning, so you don’t spend all day fretting about it.

Read some tips to relieve stress.

Exercising too much

Regular exercise is good for you, but working out intensively every day may not be good for your energy levels, especially if you’re a beginner or trying to get back in shape.

Solution: take a day off between strenuous bouts of exercise. Beware of leaving more than two or three days between sessions, or you might fall out of the habit.

Read more about starting exercise.

Winter days increase fatigue

The shorter days of winter disrupt your sleep/waking cycle, leading to fatigue. Less sunlight in winter also means your brain produces more of a hormone called melatonin, which makes you sleepy.

Solution: Get outdoors into natural daylight as much as possible, do some exercise every day and eat the right foods for energy, such as fruit and veg.

Read more about how to combat winter tiredness.

Coping With Chronic Fatigue Syndrome and Fibromyalgia

Coping With Chronic Fatigue Syndrome and Fibromyalgia

Coping With Chronic Fatigue Syndrome and Fibromyalgia

Coping With Chronic Fatigue Syndrome and Fibromyalgia

This is a really interesting video from Living on a Dime. Please do check out their web site.

Hope you find the site of use as well!