Fatigue

A phenomenon with many faces

Fatigue is a common experience that can manifest in many forms and intensities. It is a sensation that can go beyond simple drowsiness and develop into asthenia, affecting both the physical and mental aspects of our existence. Fatigue is at the same time a complex phenomenon that can deeply influence quality of life. Recognizing it, understanding its causes, and adopting strategies to prevent and address it is essential for our overall well-being: both physical and mental fatigue can be effectively managed through a combination of lifestyle changes, healthy habits, and mindful management of one’s physical and mental balance. Paying attention to the signals of the body and mind and acting accordingly can make the difference in living a full and energetic life. In this entry, we will explore the different facets of fatigue, identifying the signs to recognize it, analyzing its many causes, and suggesting possible remedies and preventive strategies.

Physical and mental fatigue: how to recognize it

Fatigue appears in various forms, mainly distinguished as physical and mental fatigue. Physical fatigue manifests as muscle tiredness, lack of energy, and a constant feeling of exhaustion. Mental fatigue, on the other hand, involves a sense of confusion, difficulty concentrating, indecision, and a reduced ability to process information. Symptoms such as lack of motivationMotivation: a scientific perspective Motivation is a fundame... More, irritability, reduced performance, or the feeling of being unable to carry out normal daily activities may be indicators of fatigue. When we feel exhausted, we become more likely to lose patience, to experience frustration and irritation over minor everyday events. For example, you might notice reacting irritably toward a colleague over something trivial or losing your temper in response to small frustrations such as heavy traffic or being unable to find an object at home.

What causes fatigue? Physiological and psychological causes

The causes of fatigue can stem from multiple factors, both physiological and psychological. Physiologically, a sedentary lifestyle, nutritional deficiencies, sleep disorders, chronic illnesses, and hormonal problems can contribute to physical fatigue. Lack of adequate sleep is one of the main factors that can generate both physical and mental exhaustion. From a psychological perspective, chronic stressWhat is stress? From a clinical perspective, stress is a phy... More, anxietyAnxiety is an emotional response characterized by feelings o... More, depressionDepression is a disorder characterized by persistent sadness... More, excessive workload or responsibilities, job dissatisfaction, and personal problems can contribute to mental fatigue. Constant pressure and the feeling of being overwhelmed by events weigh heavily on our overall well-being. Fatigue can also be one of the symptoms of various diseases or metabolic syndromes. To learn more about the correlation between illness and fatigue, we recommend visiting the website https://www.salute.gov.it/ listed in the references, and searching for the entry “fatigue.”

What are the possible remedies for fatigue?

There are several strategies to address fatigue depending on its origin. In the case of physical fatigue, adequate rest is essential. Quality, regular, and sufficient sleep, combined with a balanced diet and physical exercise, can help reduce muscle fatigue and improve overall energy levels. To counter mental fatigue, it is important to take breaks during work or activities that require concentrationWhat concentration really is and why it’s so hard to maint... More, practice relaxation techniques such as meditationThere are many ways to define meditation, but perhaps the si... More or yoga, and seek psychological support when significant stress or emotional tension is present.

How can fatigue be prevented?

To prevent fatigue, it is important to adopt a healthy and balanced lifestyle, including:

• Getting enough sleep. Adults should sleep at least 7–8 hours per night. Insufficient sleep can lead to fatigue, difficulty concentrating, irritability, and an increased risk of accidents.
• Following a healthy and balanced diet. A healthy diet provides the body with the nutrients it needs to function properly. It is important to include fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
• Engaging in regular physical activity. Regular exercise helps improve sleep quality, reduce stress, and increase energy. Adults should aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week.
• Reducing stress. Stress can lead to fatigue, anxiety, and depression. It is important to find ways to manage stress, such as relaxation techniques, physical activity, or therapy.