Feeling tired from time to time is normal. However, when the feeling of exhaustion becomes constant or appears without apparent cause, it may be a sign that something in your body or lifestyle needs attention.
Fatigue is not only dependent on rest or food: physical, mental and emotional factors also play a role, which, when combined, reduce energy and affect daily performance.
In this article we explore what circumstances contribute to fatigue , the different types that exist, and how to identify when it is a cause for concern.
Learn what factors increase fatigue
Fatigue is multifactorial , meaning it can be caused by more than one factor at the same time. Understanding the origin of fatigue is crucial for addressing it effectively. Here are some of the most common contributing factors:
1. Chronic stress
Stress is a major cause of physical and mental exhaustion. When the body is in a constant state of alert, it releases a hormone called cortisol for an extended period. This disrupts sleep, digestion, and hormonal balance, leading to feelings of fatigue even after sleeping.
In some cases, nighttime stress spikes can wake us up, seriously affecting our rest.
2. Lack of restorative sleep
Sleeping too little or poorly reduces the body's ability to recover. It affects not only physical energy, but also memory, concentration, and mood. Interrupted sleep, insomnia, or irregular schedules can prevent rest from fulfilling its restorative function.
3. Inadequate diet
A deficiency in essential nutrients —such as iron, magnesium, vitamin B12, or essential fatty acids— limits cellular energy production. Excessive consumption of sugar or caffeine can also lead to energy spikes and crashes throughout the day.
4. Sedentary lifestyle
Physical inactivity reduces cardiovascular and muscular capacity , increasing feelings of heaviness and lack of energy. Regular movement activates circulation, improves metabolism, and stimulates endorphins.
5. Emotional causes
Anxiety, sadness, or mental overload are also exhausting. Intense emotions sustained over time generate mental fatigue, which can be mistaken for physical tiredness.
6. Hormonal imbalances
Changes in thyroid, adrenal, or sex hormones can affect energy levels. This is a common cause in people over 40 or during periods of prolonged stress.
According to a clinical review published in the Journal of Internal Medicine , persistent fatigue is related to immunological and metabolic dysfunctions that alter the body's ability to generate energy, which explains why some people experience it for a prolonged period after infectious processes or extreme stress.
If you suspect your tiredness isn't just due to your lifestyle, we recommend reading our guide on what to take if you have fatigue , where we explain the most effective supplements and adaptogens to regain vitality.
What are the 3 types of fatigue?
Not all fatigue is the same. Depending on its origin, it is classified into three main types: physical, mental, and emotional. Each has different causes and manifestations , and therefore we can try to eliminate it in different ways.
|
Type of fatigue |
Main causes |
Common symptoms |
How to approach it |
|
Physics |
Excessive exertion, lack of sleep, nutritional deficiencies |
Muscle weakness, sluggishness, need for more sleep |
Active rest, proper nutrition, moderate exercise |
|
Mental |
Stress, information overload, intense cognitive work |
Difficulty concentrating, forgetfulness, irritability |
Breaks, meditation, concentration supplements like lion's mane |
|
Emotional |
Emotional overload, anxiety, personal conflicts |
Feelings of emptiness, demotivation, easy crying |
Therapy, self-care, adaptogens such as reishi or ashwagandha |
These three types of fatigue can coexist, and often general fatigue is due to the sum of several factors.
Difference between occasional and chronic fatigue
Occasional fatigue appears after a specific exertion: an intense week, a change in schedule, or a stressful situation. It resolves with rest and good habits. In contrast, chronic fatigue lasts more than six months and does not improve with sleep. It can be related to hormonal imbalances, nutritional deficiencies, or autoimmune diseases.
Identifying this difference is key to acting in time. If fatigue interferes with your daily life or is accompanied by other symptoms (dizziness, fever, weight loss), it's advisable to seek professional advice.
When does this lack of energy become a cause for concern?
Feeling low on energy some days is normal, but if fatigue becomes constant, your body is asking for attention. These are warning signs:
Difficulty concentrating or staying motivated.
Changes in appetite or weight for no apparent reason.
Tiredness even after the weekend or vacation.
Hair loss, dry skin, or paleness.
When fatigue persists, it can be a symptom of a deeper problem. Some common medical causes include:
Hypothyroidism
Iron or vitamin B12 deficiency
Insulin resistance
Depression or anxiety
Persistent viral infections
In these cases, a general check-up is ideal. At the same time, maintaining healthy habits—a diet rich in micronutrients, hydration, exercise, and regular rest —can make all the difference.
Additionally, including natural adaptogens like lion's mane or reishi can support nervous system balance and energy levels. In our guide on when reishi takes effect , we explain how its gradual action helps improve rest and recovery.
It's important to remember that fatigue is a symptom, not a disease in itself. Listening to your body, reviewing your habits, and maintaining good sleep hygiene are the first steps to preventing it.
The importance of active rest
Not all rest means sleep. Activities like walking, yoga, or spending time in nature reduce cortisol and help restore mental energy. Even short breaks during the workday can prevent accumulated exhaustion.
The brain needs to alternate between periods of focus and recovery. That's why regular breaks aren't a luxury, but a physiological necessity.
How to prevent long-term fatigue
Maintain regular sleep schedules. Go to bed and wake up at the same time.
Avoid excessive stimulants. Caffeine or sugar provide quick energy, but their rebound effect leads to increased fatigue.
Move around every day. Even if it's just a short walk, your body needs activity.
Join a balanced diet. Include fruits, vegetables, legumes, and quality protein.
Strengthen with adaptogens. Mushrooms such as lion's mane and reishi help improve the stress response and restore vitality.
Conclusion
There are many reasons why fatigue occurs , but almost all of them are related to a fast-paced lifestyle and a lack of proper recovery. The body and mind need time, nutrients, and balance to function correctly.
Fatigue isn't just a lack of sleep: it's your body's way of telling you to listen to it. With small adjustments to your routines, mindful rest, and natural support, you can feel energized and mentally clear again every day.
