I feel fatigued all the time, what can I do about it?

Dismantling long-held dieting and productivity ideals.

A dangerous thought passes through my head sometimes: ‘If you don’t feel tired, are you even doing enough?’. This need to be productive, to be seen everywhere, to always say yes, plagues me. I blame this toxic thinking on being a freelancer with fingers in many pies, but I’ve always found an excuse for it, no matter my work status. 

Fatigue ruins me. I feel it in my moody disposition and my general state of flatness that often sees me spinning the cycle faster. In need of some refreshing insight, I enlisted clinical naturopath Renee Lynch to share her tips. “Fatigue or lack of energy really mucks with motivation, which in turn affects our mental, physical and emotional health,” she tells me, reaffirming my current state. 

Of course, fatigue is outwardly seen, too – something that Swisse Beauty’s Multivitamin Beauty Complex sets out to address, as a supplement that’s designed to target all aspects of our wellbeing that impact our appearance. Tired skin appears dull and dry – essentially, the opposite of our dewy dreams.

What’s the cause?

As Mayo Clinic outlines, most fatigue issues directly relate to lifestyle. We don’t sleep or move enough; we work or commit to too much. Alcohol, medication and diet understandably influence our energy levels.

Particularly among young women, Renee sees clients who aren’t consuming enough food throughout the day. “Only six per cent of Australians are meeting the recommended dietary intake for vegetables,” she explains.

“[This means] that many people are likely missing out on an array of vitamins and minerals, most importantly B vitamins, which play a huge role in energy production.” Swisse Beauty’s Multivitamin Beauty Complex contains vitamin B3 to support energy production and help relieve fatigue, in addition to a generous blend of 15 different vitamins and minerals to cover all bases from skin to stress, digestion and debloating. 

Heavy menstrual bleeding also works against us. If you’re losing a lot of blood and changing a pad or tampon every two hours, Renee recommends seeking further medical assistance and checking your iron and hormone levels.

Dealing with fatigue

In my experience, fatigue and burnout eventually catch up with you. You start to wonder whether it’s simply your normal state or if there is a real problem at hand. Whatever the answer is, it’s always worth trying to address. Because if I come out the other end with more energy, motivation, enthusiasm and general lust for life, it’s a win.

First, take a look at your relationships with sleep and screens. “Go to bed at the same time each night and no doom scrolling for at least 30 to 60 minutes before bed,” says Renee. 

The blue light from screens interferes with our melatonin production (our sleep hormone), so we need this break to enter a sleepy state. “On waking, get outside in the morning light,” she says, which will help cortisol to naturally rise in the morning – a requirement for energy. 

Renee encourages regular screen breaks throughout the day, as looking at the computer can make you feel super tired. Take this opportunity to centre yourself and enjoy time out, whether you do some box breathing, yoga nidra, guided meditation or simply get up and move.

“We are also a very carb-deprived bunch,” notes Renee. Whether from the rise of keto, intermittent fasting or long-ingrained (toxic) health ideals, there is some dismantling to be done: complex carbs are important. They slowly release glucose, offering a gradual energy supply – the opposite of a quick-fix sugar high.

Aim for five to six serves of vegetables each day (where one serving is a cup of raw vegetables or half a cup of cooked), says Renee. Build balanced plates at each meal to benefit from a rounded and varied diet. Start with a palm-sized portion of protein, complex carbohydrates (think rice, quinoa, buckwheat and quality sourdough), your vegetables and healthy fats like avocado, nuts, seeds and olive oil.

Movement “in a way that feels good to you” is paramount, Renee adds. “If you cannot drag yourself out of bed or [end up] feeling worse [after] moving your body, it’s time to chat with your doctor to investigate further.” 

Consider working with a practitioner to get to the root cause; Renee recommends a full health check if you’ve been fatigued for three months or more. Baby steps can make all the difference. For Renee, slowing down, resting and cancelling unnecessary plans are key to managing her energy. 

I’m my best version when I’m full of energy, so it’s time to tackle fatigue, head-on. Cheers to self-care in the name of good health.

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See how Swisse Beauty’s Multivitamin Beauty Complex can work for you and your daily routine.