Fatigue: Is it related to digestive problems? + 9 tips to prevent it

We all experience fatigue, perhaps since childhood. It has a very important, above all protective function in our lives. It is a signal that alerts us that our body is on the verge of exhausting its energy reserves, physical or mental strength.

Fatigue has an important protective function...
It is a kind of fuel warning light for our body.

However, excessive fatigue without rest can negatively affect all spheres of life, whether it is work performance, family life, or interpersonal relationships.

Find out when to see a doctor with fatigue, what other ailments it can be related to, and how to prevent it in this article.

Healthy versus unhealthy fatigue

Does it happen to you that after a hard workout or after intense physical activity during the day, you are subsequently unable to move in the evening? Are you hit by normal physical fatigue, which manifests itself in muscle and joint pain.

If you have a stressful time at work and your boss won't let you breathe, your patience cup will run over very quickly.

You are nervous, sleepy, inattentive, unable to concentrate, and get headaches easily. In this case, it is mental fatigue, which quickly disappears after sufficient rest, good sleep and a relaxed mind.

Chronic fatigue is an exhaustion of the body that lasts at least half a year or more.

It can occur without any apparent strain on the body or psyche, which surprises the individual.

The cause of such chronic fatigue may be a debilitating chronic illness or constant overloading of the body.

People who cannot rest are most susceptible. The inability to rest or to force oneself to "switch off" from problems and worries is a major risk factor for the development of chronic fatigue or burnout syndrome.

One reason for this is an imbalance in the distribution of mental and physical activity.

If you can attribute a logical cause to excessive fatigue and feel refreshed again after a rest, it is probably nothing serious. When your life returns to normal, you will be full of energy again.

You should be alert if you or someone close to you develops frequent excessive fatigue. It does not improve after sufficient rest, occurs without obvious strain on the body or mind, and is accompanied by other symptoms such as muscle pain, headaches, neck pain, indigestion, sadness or social isolation.

If the condition lasts more than six months, it may be a more serious illness or chronic fatigue syndrome.

What is chronic fatigue syndrome?

Chronic fatigue syndrome (CFS), also called chronic fatigue and immune dysfunction syndrome (CFIDS) or myalgic encephalomyelitis, is a condition of persistent and unexplained recurrent fatigue.

Chronic fatigue is exacerbated primarily by physical and mental activity.

Chronic fatigue syndrome is characterized by the association of other complaints and symptoms with the symptom of fatigue.

Up to 80% of people affected by chronic fatigue syndrome are women.
This can be explained by the two concurrent occupations of women: family and work.

The cause of the disease is not yet fully understood. It is thought to be influenced by untreated infections, persistent stress, intoxication by chemicals, e.g. from drinking water, food or air, untreated low blood pressure, etc.

The first warning sign is daytime fatigue, which causes a decline in performance. Drowsiness and the need for daytime sleep are added. Sleep, however, does not bring refreshment.

Concentration, memory and the desire to learn new things and engage in new activities deteriorate. Such a person is light-blind, hates harsh daylight and seeks out rooms with natural darkness.

He or she may also experience impaired vision or pain behind the eyes. Mental changes and mood swings, fear and unexplained anxiety are common.

Other unpleasant symptoms include:

• Increased temperature and shivering
• myalgia and arthralgia (bone, joint and muscle pain)
• sore throat
• headache
• enlarged lymph nodes
• rashes and eczema
• depression
• gastrointestinal problems, abdominal pain alternating with diarrhoea or constipation

For more information, see our article:
Chronic fatigue syndrome: what are its causes and symptoms + diagnosis

The social complication of chronic fatigue syndrome is the progressive inability to perform work and occupation. Depression is exacerbated by social isolation, reluctance to meet friends and difficulty in expressing emotions and feelings.

Fatigue and demotivation to physical activity are causes of obesity, which can lead to other serious metabolic diseases.

The cause of chronic fatigue may be related to a 'disgruntled' tummy

Try to remember if your chronic fatigue was preceded by indigestion, bloating, frequent alternation of constipation and diarrhea, or abdominal pain after eating.

In fact, most chronic fatigue syndrome patients suffer from digestive problems even before the fatigue itself appears.

That's why doctors and scientists have begun researching gut disease and the co-occurrence of chronic fatigue.

The results of observations of many patients and their symptoms suggest that this is not an isolated brain disease, but a malfunction of the whole mechanism on the brain ↔ gut ↔ immune system axis.

The brain ↔ gut ↔ immune system axis?

There is considerable scientific evidence that chronic fatigue is closely related to changes in the gut microbiota, with low levels of bifidobacteria and higher levels of aerobic bacteria.

The human intestinal system contains a complex and finely balanced ecosystem of more than 400 to 500 different species of microorganisms. Examples of bacterial species include Lactobacillus, Bifidobacteria, Bacteroides, Clostridia, Fusobacteria, Eubacteria, Peptococcus, Streptococcus, Escherichia and Veillonella.

These probiotics and live microorganisms provide myriad health benefits to their host. For example, Bifidobacteria benefit humans by causing a reduction in pro-inflammatory cytokines and the body's overall readiness to produce inflammation, which is a trigger for many diseases, including chronic fatigue syndrome.

In addition, they have the ability to reduce oxidative stress, improve mood, and increase the nutritional yield of the food we eat.

The balance in the composition of the gut microbiota can be disturbed by a number of factors, including stress.

Emotional stress shifts the balance of the gut microbiota towards a decrease in bifidobacteria and lactobacilli and an overgrowth of pathogenic aerobic bacteria.

The aerobic bacteria include Enterococcus and Streptococcus. These are the D-lactic acid-producing bacteria that are found in excess in patients with chronic fatigue syndrome.

It is scientifically confirmed that the higher the number of aerobic enterococci in a person's intestinal tract, the more severe the neurological and cognitive symptoms of chronic fatigue in the patient, including nervousness, memory loss, forgetfulness and confusion.

Intestinal pathogens interact with the central nervous system in some way, affecting a person's emotions and behaviour. They can even modulate the immune response.

Disharmony of the gut microbiota and poor sleep

One of the other causes of your fatigue may be the inability to get enough rest during sleep.

Insomnia can be caused by an intestinal disorder called irritable bowel syndrome or functional dyspepsia.

These are uncomfortable sensations in the lower abdomen that are associated with changes in bowel movements. The cause of these problems is a dysfunction of bowel movements, bacterial overgrowth in the small intestine or microscopic inflammation of the intestinal lining.

Functional dyspepsia is manifested by discomfort in the upper abdomen. Difficulties come after eating, include early satiety, bloating and nausea.

Poor sleep in people with functional dyspepsia is caused by an extremely excited autonomic nervous system during the night, which keeps the bowel constantly alert and in motion. REM sleep, which is characterised by its stimulatory effects on colonic motility, is also prevalent in these people.

Lack of sound sleep and subsequent fatigue cause the immune system to be on high alert. Microscopic inflammation forms in the intestinal mucosa. Chronic inflammation results in many gastrointestinal diseases which further cause even more fatigue.

It is like a vicious circle that can only be broken by an appropriate lifestyle and modification of the intestinal microflora. Good results have also been observed after melatonin administration. In addition to promoting deep sleep, patients treated with melatonin have improved bowel regularity and alleviated severe constipation associated with functional dyspepsia.

Read also:

• What are the appropriate positions for healthy sleep?
• Sleep hygiene: 10 simple rules for quality sleep

Fatigue as a symptom of another disease

In addition to gastrointestinal problems, chronic fatigue can also be associated with other diseases. If you suffer from unexplained fatigue that lasts for more than 6 months, at least go for a preventive check-up and blood tests.

Diseases associated with fatigue include:

• Cancer
• autoimmune diseases, e.g. multiple sclerosis, myasthenia gravis
• immunodeficiency
• infectious diseases
• subacute and chronic bacterial infections, e.g. tuberculosis, bacterial endocarditis, Lyme disease
• parasites in the body (toxoplasmosis, amebiasis)
• fungal diseases
• psychiatric diseases (schizophrenia, endogenous depression, anxiomatic neurosis, hysteria)
• chronic use of certain drugs, e.g. beta-blockers, tranquillisers, lithium, antidepressants
• alcohol and drug dependence
• hormonal diseases, e.g. hypothyroidism
• diabetes

9 tips to get rid of fatigue and give your body energy

You probably often get well-meaning advice from those around you about how to get a jump start, how to overwhelm yourself, that it's all in your head, etc. You try hard, you push yourself to do all the activities, you even exercise one day and have to rest the next week.

The key to managing chronic fatigue is gradualness and consistency in introducing new activities.

Here are some tips that are at least worth trying. Maybe you too can overcome fatigue in a playful way:

1. Slow down the pace of your life

Try cutting a few activities out of your schedule that stress you out unnecessarily during the day. But beware, too much rest makes fatigue worse. Try to maintain a steady but moderate level of activity and gradually increase it.

2. Exercise regularly

You don't have to bother with weights or running for miles every day.

The best solution is to work out a plan in collaboration with a physiotherapist. Eliminating bad posture habits and practicing effective breathing will get rid of back pain, oxygenate your body and flush out endorphins.

3. Interview with a psychologist

Mental tension and holding back emotions can drain the body to the limit. Try talking to a psychologist to find out the cause of negative thinking and behaviour.

4. Professional treatment for depression

Perhaps in your case it is not just fatigue, but depression.

Depression is not ordinary sadness, but a condition that is accompanied by many physical symptoms. If you suspect that you are suffering from depression, see a psychiatrist.

In addition to mood modification, depression treatment improves sleep and also relieves pain.

5. Treatment of chronic pain

Are you suffering from spinal or joint pain?

Non-steroidal anti-inflammatory drugs or analgesics may help temporarily, but don't put off seeing a doctor for too long.

6. Put an end to allergies

If you suffer from food, pollen or dust mite allergies, don't allow these allergens to enter your environment.

The presence of allergens in the environment forces the body to constantly alert the immune system. In addition to ruling out all allergens, ask your doctor to prescribe appropriate antihistamines.

Constant sneezing, runny nose or watery eyes are very tiring.

7. Time for sleep

Refreshing sleep is essential when fighting fatigue.

If you can't sleep well, learn the basics of sleep hygiene. The first rule is to fall asleep and get up at the same time on a regular basis, prioritizing calming activities before bedtime, limiting alcohol and cigarettes, fatty and heavy foods before bed.

8. Healthy diet

We get all our energy from food. So make it packed with vitamins and nutrients to get you on your feet.

Change your usual boring diet to a varied one based on vegetables and fruits.

Don't forget your drinking regime either. A common cause of fatigue can be dehydration.

9. And a tip not only for ladies - don't follow crazy diets

Hypoglycaemia and lack of protein can tire you to death. You will then gain back a few lost kilos even with the yo-yo effect.

If you need to lose weight, consult a nutritionist who can suggest a sensible diet plan.

You will also find more useful information in our articles:

• How to lose weight healthily? Diet for weight loss. Beware of pointless diets
• How to lose weight at home and in a healthy way?
• What foods are good for weight loss? Simple recipes and tips