Making The Debilitating Effects Of Ongoing Tiredness A Thing Of The Past.
Sleep is essential for our wellbeing, mental health, and metabolism. Most people need five-to-nine hours’ sleep a night, with more than seven hours recommended for adults, with the ideal amount said to be eight hours.
But modern life can make it very difficult to switch off and fully rest. The temptation or habit to scroll through our phones as we lie awake at night can disrupt our sleep and leave us feeling run down and f lat. This fatigue is something we may all experience from time-to-time. Fatigue can leave a person feeling exhausted or weak after activities they previously did with little effort. It can make it hard to concentrate or do more than one thing at a time, leave us feeling more irritable or frustrated than usual, and reduce our motivation.
Without doubt, fatigue can be a very serious problem. It has been found to negatively impact on quality-of-life, and has also been associated with decreased physical function and decreased ability to manage routine and daily activities.
ACCIDENTS
Fatigue can also increase the risk of personal injury and is a significant cause of accidents. According to the Road Safety Authority, it is estimated that driver fatigue is a contributory factor in as many as one-in-five fatal crashes in Ireland every year. International research also showed that fatigue is a contributory factor in 10- to-20 per cent of road traffic collisions.
The HSE advises that there are a number of things we can do to get a good night’s rest. Establishing a regular sleep pattern is very important, it said, and it advises setting the alarm for the same time every morning seven days a week, and ensuring we get up at the same time every day. It also advises a person to “put the day to rest” by thinking it through and tying up “loose ends” in your mind.
Performing light exercise, such as gentle stretches, in the late afternoon or early evening (any later can disturb sleep) can also be helpful, as is avoiding doing anything that is mentally demanding from 90 minutes before bedtime. The HSE also advises people to listen to relaxing sounds, for example, guided relaxation and calming music, or do deep breathing exercises and meditation to help prepare for sleep.
It also advises not to drink too much caffeinated substances, such as coffee, tea, and certain soft drinks or to drink alcohol to aid sleep, and only have a light snack for supper.
FATIGUE IS A CONTRIBUTORY FACTOR IN 10-TO-20 PER CENT OF ROAD TRAFFIC COLLISIONS
The HSE recommends putting the phone away, as bright lights from screens can affect the body’s sleep pattern. It also suggests limiting the use of electronic devices during the final hour before bed, and to avoid using your phone as an alarm clock.
While it is normal to sometimes feel tired ( just ask a new parent), if a person is tired all the time, it could be a sign of a problem.
Common causes of tiredness and fatigue include:
- Not getting enough sleep or finding it hard to get to sleep.
- An unhealthy lifestyle.
- Stress, depression, and dealing with life challenges, such as bereavement or looking after a new baby.
- Hormonal changes (such as during puberty, pregnancy, or the menopause).
- Some illnesses, like glandular fever and Covid-19.
- Some medical treatments and medicines, such as chemotherapy, which can cause drowsiness.
In terms of medication, you can advise customers about possible fatigue-related side-effects. You can also suggest a range of over-the-counter (OTC) products to help ease tiredness.
VITAMINS AND MINERALS
The body needs a host of vitamins and minerals to stay healthy. Fatigue has been associated with a deficiency in vitamin D, and given Ireland’s northern latitude, getting enough vitamin D through sunlight alone can be a challenge for people of all ages. Vitamin C is also very important, as it supports energy release and the immune system. B vitamins are crucial too. The mineral magnesium can reduce tiredness and fatigue and contribute to normal energy yielding metabolism and the maintenance of normal bones.
As well as a range of foods with high vitamin levels, such as oily fish, there are a host of OTC vitamin supplements available from respected brands which can help provide all the vitamins and minerals that our bodies need.
Zenflore is a trusted brand that can reduce fatigue and assist the body in managing stress. Zenflore Capsules 30s contains the unique 1714-Serenitas culture and specially selected B vitamins. The 1714-Serenitas Culture in Zenflore has been clinically studied in partnership with scientists and clinicians from one of the world’s leading centres of research on the human microbiome.
Berocca Immuno Effervescent Tablets are packed with 11 vitamins and minerals, including high-strength vitamin C, vitamin D, vitamin A, vitamin B9, zinc, copper, iron, and selenium to help support the immune system. It also contains vitamins B6 and B12 to help support energy release and reduce tiredness and fatigue, as well as vitamin E, an antioxidant, to help protect cells from oxidative stress.
Another product, Berocca Boost Effervescent Tablets, is packed with vitamins and minerals. It also contains caffeine, plus guarana, a herb native to the Amazon basin, which is a natural source of caffeine. Berocca Boost is best taken when you need a little boost. Vitamins B1 and B2 help support natural energy release, B6 and B12 help reduce tiredness and fatigue, whilst the caffeine helps to increase alertness.
Centrum is also a trusted brand. One of its products is Centrum MultiGummies Energy Release, which contains delicious gummies specifically formulated with vitamin B6 to help reduce tiredness and fatigue. It also provides a balanced formulation of vitamins and minerals in a tasty fruity gummie.
Centrum also has products specifically for men and women. Centrum Men is a high-quality micronutrient formula specifically developed for men. Since men have higher requirements for some nutrients compared to women, the nutrient levels have been adjusted in Centrum Men to help support their health and wellbeing. Centrum Men contains vitamins B6 & B12, which support normal energy yielding metabolism, while magnesium contributes to maintaining normal muscle function.
Centrum Women contains key vitamins and minerals to help support the specific nutritional needs of adult women. It contains calcium, which supports the maintenance of normal bones, as well as iron and folic acid, which contribute to normal blood formation. Vitamins B6 and B12 aid a busy lifestyle by contributing to the reduction of tiredness and fatigue.
During the menstrual cycle, women also need significantly more iron to support the regular formation of red blood cells.
There is also Centrum Advance 50+. It is a high-quality micronutrient supplement for men and women over the age of 50. It is made with a nutrient formula specifically developed to help meet the changing needs that come with age. It supports a person’s diet with essential vitamins and comes in an easy-to-swallow tablet.
Pharmaton is another trusted brand and its range can help you to stay at your best by increasing energy, vitality, and immunity.
Pharmaton Vitality 11 capsules are a multivitamin, mineral, and ginseng supplement. Each capsule contains standardised ginseng extract G115 with vitamins A, B group, C, D, E, nicotinamide, folic acid, biotin, and minerals iron, calcium, copper, magnesium, zinc, and selenium. It helps relieve daily fatigue associated with a busy, hectic lifestyle, and unbalanced or deficient nutrition. It contains ginseng G115, which works by enhancing mental and physical performance, and through the combined action with vitamins and minerals on the basic metabolic processes. Pharmaton Capsules are suitable for adults, both male and female, but are not suitable for children.
DURING THE MENSTRUAL CYCLE, WOMEN ALSO NEED SIGNIFICANTLY MORE IRON
Pharmaton Advance Fizz Multipack can also be recommended. It is high in vitamins A, C, and D, which each help to support the normal function of the immune system.
Another trusted brand, Seven Seas, has a range of supplements to help prevent fatigue. The product Cod Liver Oil Plus Multivitamins comes in the form of an easy-to-consume, single capsule dosage with 12 additional multivitamins. This includes vitamin D, vitamin B12, vitamin C plus, and omega-3. Its key ingredient, vitamin B12, helps make red blood cells, as well as releasing the energy the body needs from food.
Another product, Omega 3 and Magnesium, contains 300mg of omega 3 combined with vitamin D, plus magnesium. Omega 3 helps maintain heart, brain, and eye health. And, as already mentioned, magnesium helps reduce tiredness and fatigue, as well as supporting normal bones, energy release, and muscle function.
Sona, another trusted brand, also provides Sona CoQ10 Max. Coenzyme Q10, or CoQ10, is a nutrient essential for many processes in the body. It occurs naturally in our body but declines with age. Sona CoQ10 Max provides 200mg of CoQ10 per capsule to help enhance energy levels and support a healthy heart.
Vitabiotics is also a trusted brand. Its product Vitabiotics Wellwoman 50+ has been specifically designed to help safeguard the nutritional needs of women aged 50 and above.
Taking one Wellwoman 50+ tablet a day will contribute to the reduction of tiredness and fatigue while helping to increase day-to-day activity. Wellwoman 50+ also contributes to the maintenance of normal vision, normal heart function and circulation, as well as normal nervous system functions, and mental performance. There is also Vitabiotics Feroglobin Liquid Plus. It is a source of iron and folate, which contribute to the reduction of tiredness and fatigue.
Revive is another trusted range. Revive Active is a super supplement with 26 active ingredients including 11 vitamins, seven minerals, and six amino acids all in one daily sachet.
Taken once a day, its ingredients include vitamins B6, B12, C and D, minerals, copper, zinc, and selenium, as well as amino acids such as L-arginine, laurine, and citrulline and 150mg of Coenzyme Q10. These ingredients are scientifically selected to support adults from 35 years of age as they progress in life. It supports energy levels, reduction in fatigue, and the immune and nervous systems.
Probiotics may also help reduce fatigue. One of them, Alflorex Dual Action, has been formulated to help reduce tiredness and fatigue while also supporting the digestive system. Each capsule contains one billion bacteria and 120mg of calcium. It contains a unique combination of two PrecisionBiotic cultures, 35624 and 1714 Serenitas, along with selected B vitamins, vitamin B6, and pantothenic acid, to help reduce tiredness and fatigue.
Interestingly, another supplement which may help reduce fatigue is creatine, which is available through multiple trusted brands. According to a 2023 study, taking creatine for six months appeared to improve tissue bioenergetics and reduce the clinical features of post? Covid?19 fatigue syndrome.