Tired of being tired? Tips to cure chronic fatigue

GREENCASTLE, Ind. — If you’re having trouble staying awake, you’re not alone.

Chronic tiredness is a common complaint that can come from a web of causes, including nutrition problems, stress or mental health concerns, underlying health conditions, lack of physical activity and more.

The causes of tiredness are interwoven, said Abbi Sampson, Purdue Extension health and human sciences educator in Putnam County, during a webinar.

Changing habits can help boost your energy levels, she said.

1. Focus on nutrition.

Dietary intake can have an impact on our energy through various avenues, including vitamin deficiencies, caffeine, excessive sugar or alcohol consumption, or not eating the right portions, Sampson said.

Changes to food habits, paired with strength training and cardio, can help how you’re feeling.

“Plan your meals and snacks so that you always have healthy options on hand without getting too hungry or over-indulging,” Sampson advised.

“The first thing I would really recommend you do is evaluate your caffeine and alcohol habits. You want to lean on water for your source of hydration. Make that your go-to.”

Second, opt for healthy snacks that are paired with protein — for example, an apple with peanut butter. The protein will help keep you full longer.

Last, try to avoid skipping meals.

2. Get enough rest.

“Being chronically tired from insufficient sleep can wreak havoc on your daily life, but also internally in your body,” Sampson said. “Being sleep deprived can make your brain function at less optimal levels.”

Shoot for seven to eight hours of sleep.

3. Don’t forget physical activity.

The guideline for adults is 150 minutes of exercise per week.

“Exercise has a lot of benefits,” Sampson said. “It can increase our energy levels. It can increase our brain activity. It can stimulate a lot of feel-good hormones in our body.”

Don’t forget about just having fun and taking a break, Sampson said.

Garden, play with your children or grandchildren, play a board game or read a book. Find something that helps you enjoy your down time.

4. Focus on physical and mental health.

Depression, anemia, hypothyroidism, diabetes, cancer, chronic fatigue syndrome and chronic stress can all cause tiredness.

“If you have tiredness that is long-term and is interfering with your everyday life, please see your doctor so that you can enjoy life to your fullest,” Sampson said.