Fatigue is a complex concept because it calls upon our feelings and cannot be measured. I'm exhausted, I'm exhausted, I'm exhausted, I'm at the end of my rope, I have no more energy, I don't want to do anything anymore, I don't sleep well, I'm depressed... these little sentences that we say without thinking about it are not so trivial. In this article, we will focus on the different types of fatigue and understand how to combat these episodes of fatigue.

Part 1: Fatigue in all its forms

There are several types of fatigue, and it is important to distinguish between them when dealing with them because each type of fatigue does not require the same responses.

une femme avec un mécanisme dans le dos qui dort devant son ordinateur

1.1 | Physical fatigue

Physical fatigue is what we feel after a period of intense activity: a lot of work, after a marathon, after looking after our grandchildren for two weeks, after a sailing course in Brittany, after a bad flu...

The sensation of having the body numb, of feeling weaker, diminished,…

We will say that this fatigue is physiological, normal and that a period of rest is necessary.

To put it simply : listening to your fatigue and resting will be the best response for this type of fatigue.

1.2 | Emotional fatigue

When chronic stress takes over our nights and days, emotional fatigue sets in.
No more taste for big things , anxiety , depression can then enter our daily lives.
Everything seems insurmountable and we drag our feet for the slightest activity.
Sometimes, rest is not enough for this fatigue, we must also deal with the source of stress if it is known: problems at work, in the family, bereavements, etc.

To put it simply : a Psychotherapeutic support is often necessary.

1.3 | Exhaustion - Burn-out

We hear more and more about burnout. It is the sudden drop in our stress hormone, cortisol, which causes it. We can no longer get out of bed, we are no longer functional, working becomes impossible.

This physical and psychological exhaustion must be treated medically.

1.4 | Asthenia

Asthenia is persistent fatigue despite rest and good sleep. This fatigue is abnormal and can last for several months. It must obviously not be neglected and requires a medical consultation to eliminate any organic problem: illness, infection, anemia due to a major iron deficiency, depression, etc.

Now that you know how to identify your fatigue and if it is not part of the last two categories, here are our tips to combat fatigue:

Part 2: How to fight fatigue?

2.1 | Take care of your sleep

It seems obvious, but without restful sleep, fatigue sets in. Many neglect the quality and quantity of sleep.
Here is a reminder of the recommended sleep times, excluding children and infants:

Adolescents - young adults : 9-10 hours per night
Adults 25-65 years old : 8-9 hours per night
Seniors : 7-8 hours per night

To sleep better, remember:

Cool and dark room
No screens late at night
No intense sport in the evening
Respect the first signs of sleep : yawning, etc.
Adopt regular bedtimes and waking up times

2.2 | Regulate your stress

To regulate your stress, you can refer to our article: “Stress management”

2.3 | Eat well

SUGARS

Foods that are too sweet, especially ultra-processed foods, full of added sugars, will generate blood sugar peaks which are very tiring for our bodies.

When we eat too much sugar, two hours later, we have the famous surge, linked to these sudden variations in blood sugar. And as sugar calls for sugar, we eat sweet again and two hours later, it's the energy drop again.

SAVE YOUR DIGESTION IN CASE OF FATIGUE

Our energy is not infinitely multiplyable. We are limited at the energy level. If we eat foods that are complicated to digest, this is energy mobilized for digestion and less energy for our overall tone.

Fried foods, meats and cold cuts, too much dairy products and ultra-processed foods are more complex to digest and require more energy.

In case of fatigue, you can reduce (without completely eliminating, which is bad for your morale!) these foods.

PROMOTE A VEGETABLE, VARIED, FRESH AND SEASONAL DIET

Our bodies love variety and need all kinds of nutrients found in all food categories:

Vegetables : cooked and raw
Fruits : all colors
Legumes : lentils, chickpeas, red beans, etc.
Cereals : Rice, wheat, quinoa (which I put in cereals even though it is a legume, yes!), buckwheat, millet
Oilseeds : walnuts, hazelnuts, pecans, etc.
Seeds : flax, chia, hemp, etc.
Fish , eggs , meat
Aromatic herbs

In case of fatigue, adopting a fresh, seasonal and varied diet ensures that you will find all the useful nutrients in case of fatigue: omega 3, magnesium, trace elements, vitamins, etc.

2.4 | Move - Breathe - Connect with nature

It is a mistake not to maintain physical activity when tired.
In fact, sport will stimulate our bodies by allowing us to release endorphins and stimulate the secretion of dopamine. Dopamine is the neurotransmitter of reward and motivation. By moving, we activate our release.

Breathing well with activities such as sophrology , yoga , meditation or cardiac coherence will help lower our cortisol levels, which are often very high in cases of fatigue.

Maintaining a connection to Nature by favoring walks by the water or in the forest allows the brain to relax and activate areas other than those stimulated by urban landscapes. Nature soothes the minds and calms the bodies. You have all experienced it when returning from vacation by the sea, in the mountains or in the countryside...

2.5 | Food supplements

To combat fatigue, a good nutritional status is necessary and sometimes, in our modern lives, nutritional deficiencies are there, despite a good diet.

The 2 most widespread deficiencies in the general population are:

Magnesium deficiencies
Vitamin D deficiencies, especially from October to May.

In case of fatigue, do not hesitate to supplement with magnesium , in a well-assimilated form: bisglycinate or magnesium citrate and for vitamin D , physiological supplementation in daily doses can be considered in conjunction with your healthcare professional.

And bonus, both : magnesium and vitamin D are great friends, and help each other to boost our general tone. You can combine them in case of fatigue!