Most people experience fatigue at some point in life. It becomes a problem when it interferes with daily functioning. Feelings of sluggishness, low motivation, and low energy are common with age. Fatigue may stem from conditions like long COVID, chronic infections, blood sugar issues, anemia, insomnia, hypothyroidism, or adrenal fatigue. However, non-disease causes can also play a major role, including aging, poor sleep, diet, and lifestyle.

Five Common Non-Disease Causes of Fatigue

  1. Poor quality sleep: Many people don’t get enough sleep. Device use, late nights, and bright screens disrupt circadian rhythms. Try a device detox, use blue light filters, and develop a calming routine. Make your bedroom as dark as possible. If you snore, wake up tired, or gasp for air at night, you may have sleep apnea—consult a specialist for a sleep study.
  2. Inactivity: Lack of exercise can lead to weight gain, cardiovascular issues, and fatigue. Moderate movement (20 minutes, 3–5 times a week) boosts endorphins, mood, and energy. Just getting started is often the hardest part—consistency is key.
  3. Hormone imbalance: Adrenal fatigue, thyroid issues, low estrogen/testosterone, blood sugar imbalances, and low vitamin D can all affect your energy. Get your hormones tested and optimize them to support vitality and health.
  4. Allergies: Food and environmental allergies can cause inflammation and sluggishness. Testing for IgG and IgE reactions can reveal sensitivities contributing to low energy, digestive problems, or skin issues.
  5. GI dysfunction: Poor diet, food sensitivities, antibiotics, or inflammation can disrupt gut flora. Gut-brain connection is real—GI issues often lead to brain fog, fatigue, and mood disorders. Healing your gut can restore your energy and clarity.

What You Can Do If You’re Experiencing Fatigue

1. Anti-inflammatory Diet

Eliminate food sensitivities and correct nutrient imbalances. Even without classic allergy symptoms, you may have a leaky gut presenting as fatigue, digestive issues, skin problems, anxiety, or depression. Try a Mediterranean-style whole foods diet. Avoid processed foods, alcohol, fried foods, and preservatives. After 3–6 months, you may see noticeable improvements.

2. Move Your Body

Even gentle movement boosts energy. Start slow if needed—go for a brisk walk, hike, or do Qigong. A simple Qigong practice: shake your body for a couple of minutes or clap your hands to move stagnant energy.

3. Mindset Shift

Affirmations, positive visualization, and surrounding yourself with supportive people can lift your energy. Try this exercise: sit under a tree or imagine yourself at the beach. Visualize the sun energizing your body. Repeat daily to shift your mindset.

Grounding practices like walking barefoot, spending time outdoors, or sitting under a tree help ease stress and recharge your energy.

Additional Natural Treatments

  • Create a food journal – Track everything you eat and how it makes you feel. Fatigue after eating may indicate an imbalance. Focus on whole foods with healthy fats, proteins, and complex carbs like quinoa or vegetables.
  • Drink enough water – Hydration is essential. Aim for half your body weight in ounces daily. Add lemon, mint, or cucumber if you need flavor.
  • Food sensitivity testing – IgE and IgG panels can test reactions to hundreds of foods, herbs, molds, additives, and chemicals.
  • Neurotransmitter testing – Urine tests for serotonin, dopamine, GABA, glutamate, and others can help determine causes of fatigue or mood shifts.
  • Hormone testing – Get a full hormone panel from a specialist. “Normal” ranges aren’t always optimal. Optimizing hormone levels can reduce fatigue and support aging.
  • Hair mineral analysis – This test checks mineral balance and how it’s affecting your adrenals, thyroid, pancreas, and cellular metabolism before issues show up in blood work.
  • Acupuncture – Regular sessions can improve energy, reduce stress, balance hormones, and support immune health.
  • Vitamin therapy – Consider B vitamin injections or IVs, especially if recovering from long COVID.
  • NAD injections – These may reduce signs of aging and improve cellular energy metabolism.

If you’re experiencing fatigue, take time to evaluate your diet, lifestyle, mindset, and environment. With guidance from a naturopathic provider, you can address root causes and reclaim your vitality—you deserve to feel your best.

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