By Dr. Harpreet Tsui, Coronado Health Direct Primary Care
Have you ever woken up feeling just as exhausted as when you went to bed? Or do you experience that dreaded midday slump that makes it hard to focus and get through the rest of the day? If so, you’re not alone. Fatigue is a common issue, and while it might seem like just an inevitable part of life, there are real, underlying reasons why you may be feeling this way—and, more importantly, solutions to help you regain your energy.
As a direct primary care doctor in Henderson, Nevada, I have heard this common complaint from a lot of my patients. Read more for common causes of fatigue and what kind of lifestyle changes you can make to feel more rested.
Common Causes of Fatigue
Poor Sleep Habits
One of the most obvious culprits behind feeling tired is inadequate sleep. Many of us are guilty of revenge bedtime procrastination—staying up late scrolling on our phones or watching TV, even though we know we have to wake up early. This leads to insufficient rest and lower energy levels throughout the day.
Another hidden cause of fatigue is undiagnosed sleep apnea. This condition disrupts your sleep cycle, preventing deep, restful sleep and leaving you feeling exhausted despite spending hours in bed. If you snore loudly, wake up gasping for air, or feel excessively tired during the day, it might be worth discussing with a doctor.
Hormonal Imbalances
Hormones play a crucial role in energy regulation. Thyroid dysfunction, particularly hypothyroidism, can cause persistent fatigue. Similarly, perimenopause and menopause can lead to hormonal fluctuations that impact sleep quality, energy levels, and overall well-being. If you suspect your hormones are out of balance, a medical evaluation can help determine the best course of action.
Nutrient Deficiencies
Low iron levels and anemia are significant contributors to fatigue, especially in women. Iron is essential for transporting oxygen in the blood, and without enough of it, you can feel weak, dizzy, and chronically tired. A lack of B12, magnesium, or vitamin D can also drain your energy levels. If you experience ongoing fatigue, a simple blood test can help identify any deficiencies.
Poor Diet and Dehydration
What you eat has a direct impact on how you feel. Diets high in processed foods, refined sugars, and unhealthy fats can lead to energy crashes. On the other hand, a well-balanced diet rich in lean proteins, healthy fats, complex carbohydrates, and colorful fruits and vegetables provides sustained energy throughout the day.
Dehydration is another overlooked cause of fatigue. If you live in a dry climate or don’t drink enough water, your body struggles to function efficiently. Staying hydrated can significantly boost energy levels and improve overall health.
How to Beat Fatigue and Boost Your Energy
The good news? There are several lifestyle changes that can help you feel more energized:
Get Moving
Even a small amount of daily exercise can do wonders for your energy levels. Movement helps improve circulation, boosts mood, and promotes better sleep. You don’t need an intense workout—just a brisk walk or light stretching can make a difference.
Prioritize Sleep Hygiene
- Stick to a consistent sleep schedule.
- Avoid screens at least 30 minutes before bed.
- Create a relaxing nighttime routine.
- Ensure your bedroom is dark, cool, and quiet.
Eat for Energy
Fuel your body with nutrient-dense foods:
- Protein: Supports muscle health and keeps you full.
- Healthy fats: Found in avocados, nuts, and olive oil, they help sustain energy.
- Complex carbs: Whole grains, sweet potatoes, and legumes provide long-lasting fuel.
- Antioxidants: Eat the colors of the rainbow to support overall health.
Stay Hydrated
If you’re feeling sluggish, drink a glass of water! Aim for at least 8 cups of water per day, more if you live in a dry climate or are physically active.
Check In with Your Doctor!
If fatigue persists despite making lifestyle changes, consult your primary care physician. We can help identify underlying medical conditions and provide guidance on the next steps!
If you’re searching for a new primary care doctor in Las Vegas or the surrounding areas, direct primary care could be the perfect fit for you! Unlike the traditional insurance-based model that limits you to in-network providers, direct primary care operates on a membership basis, offering a more personalized and accessible healthcare experience. With direct primary care, you’ll enjoy affordable, high-quality care without the hassle of insurance restrictions.
At Coronado Health Direct Primary Care, we are now accepting new patients who want a provider who truly listens, takes the time to understand their concerns, and is readily available when they need care. Schedule a meet and greet with Dr. Tsui to find out more.
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