What kind of tired are you?
Feeling exhausted? It’s not always just a lack of sleep. Knowing why you’re frazzled is often the first step to curing the problem, says MICHELE O’CONNOR
IF YOU are feeling constantly sleepy, there might be more to it than simply not getting enough sleep. Here, the experts explain the possible reasons for tiredness you just can’t shake.
You feel: Tired, blue and anxious It could be: Depression
“TIREDNESS is a big symptom of depression and, unsurprisingly, we have seen a massive rise because of the pandemic,” explains London GP Dr Nisa Aslam. “It’s important that people contact their GP for a formal diagnosis and management.”
But exercise is one of the most important things you can do for your mood, she says. It increases blood flow to the brain, releases endorphins – the body’s own natural antidepressant – and other neurotransmitters, like serotonin, which lifts mood.
“I also recommend self-help resources,” says Dr Aslam. “Apps such as Headspace and Calm are useful. Counselling and, if necessary, medication can also help.”
Tired, tearful and suffer
You feel: cravings
It could be: and sugar
MANY of us rely on coffee breaks to get us through the day. But, while caffeine acts as a stimulant to give us an energy boost, too much of it can actually have the opposite effect, making us feel tired and lethargic, warns Dr Dan Bunstone, chief medical officer at Push Doctor (pushdoctor.co.uk).
“Caffeine blocks a naturally occurring substance called adenosine, which regulates our sleep-wake cycle. When the effects of caffeine wear off, there’s more adenosine circulating in our brains, which makes us feel more tired.
“This can create a vicious cycle – the more caffeine you consume, the more your brain tries to increase its sensitivity to adenosine as it thinks there’s not enough of it around.”
And if you add sugar to your coffee, or have sugary snacks with your hot drink, you risk fatigue due to the sugar crash. Try to limit your coffee intake to three cups a day, consider switching to decaf or green tea in the afternoon and snack on fruit, nuts or oatcakes instead of biscuits or crisps.
Excess caffeine
You feel: Tired, sluggish and are gaining weight
It could be: Underactive thyroid OUR thyroid glands produce a hormone called thyroxine that controls our metabolism and the rate at which we produce energy from food, explains Dr Bunstone.
“Low thyroid levels, known as hypothyroidism, can lead to feelings of fatigue, muscle aches, constipation and weight gain. If you have a combination of these symptoms, it could be that your thyroid is not working correctly and that you need a blood test from your doctor.”
Treatment for an underactive thyroid involves taking daily hormone replacement tablets to raise your thyroxine levels.
You feel: Tired, lethargic and pale It could be: Anaemia
“OUR red blood cells contain haemoglobin that carries oxygen to
our muscles and organs, enabling them to produce the energy they need to function,” says Dr Bunstone.
Iron deficiency anaemia is the most common type of anaemia – a lack of red blood cells – and means your body has to work a whole lot harder to get the energy that it needs.
If you are pregnant or regularly have heavy periods, you’re at increased risk of anaemia so, if you have symptoms, see your doctor for a full blood count (FBC) test to check the number of red blood cells. Deficiency is treated with iron tablets, which are stronger than over-the-counter supplements.
But we can all ensure that we have good iron levels by eating a diet that includes leafy, green vegetables, fortified cereals, meat and pulses, such as beans, peas and lentils.
You feel: Tired and anxious and have mood swings
It could be: Perimenopause or menopause
AS hormone levels, particularly oestrogen, fluctuate in the lead up to menopause, many women notice differences in energy levels. Because these changes can affect sleep patterns, it’s a double whammy.
It can occur even if you’re still having periods but, because many women don’t make the connection to their hormones, they end up suffering in silence, says Dr Louise Newson, author of Menopause (Haynes, £12.99).
If your symptoms are affecting your quality of life, make an appointment with your GP to discuss HRT.
“HRT can have a dramatic effect on your symptoms – many women tell me it gives them their life back. Yet, frustratingly, many others struggle on needlessly for years,” she says.
You feel: Tired, especially when driving and watching TV, and snore loudly
It could be: Sleep apnoea
SLEEP apnoea is an obstruction of the airway that causes interrupted breathing for up to 10 seconds, followed by a loud snore or snort as the brain registers a lack of oxygen.
“This means you don’t benefit from deep sleep, causing excessive daytime sleepiness,” explains Dr Aslam. But, because there’s no recollection of these episodes, it’s usually the bed partner who notices the symptoms.
“See your GP and ask to be assessed. This involves a sleep study (at hospital or home) and treatment ranges from a mandibular advancement device (MAD), to hold the jaw and tongue forward, to continuous positive airway pressure (CPAP) – a mask or nose device to deliver continuous air pressure.”
Making lifestyle changes can help dramatically, she adds. “Being overweight, drinking too much alcohol and smoking all make sleep apnoea worse.”
See britishsnoring.co.uk
You feel: Tired and have bloating, abdominal pain and diarrhoea
It could be: Coeliac disease
THIS is a lifelong disease caused by the immune system reacting to gluten – a protein found in bread, cakes and cereals, says Dr Aslam. One in 100 people in the UK is affected but, according to research by Coeliac UK, many don’t know they have it. As well as tiredness, symptoms include diarrhoea, bloating, anaemia and weight loss.
“While it may be tempting to simply eliminate gluten and diagnose yourself, we encourage people to continue eating their normal diet and have a blood test,” explains Dr Aslam.
“The gold standard is to have the diagnosis confirmed with a biopsy performed during an endoscopy.”
While there’s no cure, following a gluten-free diet should control symptoms and prevent future complications.
You feel: Tired, light-headed and have a dry mouth It could be: Dehydration “WATER is vital for your body, as it helps to maintain a normal blood pressure and ensure oxygen and nutrients are carried to the cells,” explains Dr Bunstone.
“It’s also important for enabling your body to flush itself of waste products through your kidneys and bowel.”
Hardly surprising then that dehydration can bring on symptoms of fatigue. “If you are not going to the toilet regularly or your urine is very dark, it’s a sign you need to drink more,” he adds. Aim for two litres of fluids a day.
You feel: Tired and have brain fog It could be: A lack of B vitamins
“B VITAMINS are vital as they are required by the body to convert the food you eat into energy,” explains Dr Aslam.
“Vitamin B12 plays an essential role in producing red blood cells, as well as keeping our central nervous system functioning properly.”
B12 is mainly found in animal products – including meat, fish, poultry, eggs and dairy – but there are alternative sources for vegans such as fortified foods and yeast extract.
“A simple blood test at your GP surgery will diagnose any deficiency and treatment is with oral supplements or injections,” explains Dr Aslam. “But, consider plugging any dietary gaps with a decent
supplement.”
You feel: Tired, thirsty and are peeing more often It could be:
Undiagnosed diabetes “DIABETES is a condition where your body either does not produce enough insulin (type 1) or is unable to use the insulin it produces (type 2),” says Dr Bunstone. “Insulin acts like a key, allowing the glucose we absorb from food through our bloodstream and into our cells where it is used as energy. “Fatigue may be a sign of diabetes, as the cells of your body are unable to use the glucose energy from food. “Other symptoms to look out for are excessive thirst and excessive
urination, weight loss and hunger.” Alarmingly, around a million people have undiagnosed type 2 diabetes.
See your GP for a blood test and, if necessary, advice.
You feel: Tired, irritable and weary It could be: Simply lack of sleep GIVEN that we have all had our lives turned upside down by the global pandemic, it is little wonder that three-quarters of us feel ‘corona-anxiety’ is affecting our sleep, a survey by The Sleep Council found.
Close to half of the respondents (43%) said they are now finding it harder to drift off and 77% say lack of sleep is interfering with their ability to function in the day, with daytime fatigue affecting concentration and mood.
While there’s no quick fix, you can improve your sleep quality by getting outside – preferably to exercise – every day. Avoid daytime napping, however tempting it may be, and create a night-time ritual – ideally, bath, book and no booze before bed.