All older adults feel tired once in a while, but if tiredness lasts for an extended period of time, it’s known as fatigue — an often debilitating sense of exhaustion that interferes with daily activities.
Common Causes of Tiredness and Fatigue in Seniors
At Sun City West Assisted Living, we recognize that persistent tiredness in seniors can be more than just a sign of aging; it may be a sign of underlying health concerns that need attention.
Medical Conditions
Chronic conditions such as the following are linked to fatigue in seniors:
- Type 1 and 2 diabetes
- Chronic heart, liver, and kidney conditions
- Hypothyroidism and hyperthyroidism
- Chronic fatigue syndrome
For instance, diabetes leads to fluctuating blood sugar levels, causing fatigue. Similarly, heart conditions like chronic obstructive pulmonary disease can reduce the heart’s efficiency in pumping blood, leading to feelings of exhaustion. Thyroid conditions such as hypothyroidism can slow down the metabolism, resulting in low energy levels.
Chronic Fatigue Syndrome (CFS), or myalgic encephalomyelitis (ME), is a condition marked by severe, persistent fatigue that doesn’t improve with rest and lasts for at least six months. It includes symptoms like post-exertional malaise, unrefreshing sleep, cognitive difficulties, and various aches. Though there’s no cure, managing CFS involves medical care, lifestyle adjustments, and support to alleviate symptoms while enhancing quality of life.
Sleep Conditions
The following disorders disrupt sleep, frequently leading to daytime sleepiness:
- Sleep apnea, characterized by interruptions in breathing during sleep
- Insomnia or frequent awakenings throughout the night
- Restless leg syndrome, which leads to uncomfortable sensations in the legs and a strong urge to move them
Additionally, narcolepsy is a neurological disorder that causes excessive daytime sleepiness and sudden sleep attacks. It includes other symptoms such as cataplexy (sudden muscle weakness triggered by strong emotions), hallucinations, and sleep paralysis.
Properly addressing these conditions through medical advice and treatment options may alleviate discomfort and improve sleep quality.
Medications
Many medications prescribed to seniors can contribute to fatigue, including:
- Antihistamines for allergy relief
- Antidepressants for managing clinical depression and anxiety
- Pain medications, including opioids
- Antihypertensives used to regulate high blood pressure, such as beta-blockers
If you notice increased tiredness after starting a new medication, discuss this with your healthcare provider, as adjustments or alternatives might be necessary.
Emotional Factors
Emotional well-being plays a significant role in energy levels. Anxiety, depression, and grief understandably drain emotional and physical energy. Seniors facing major life changes — such as losing a loved one, moving to a new home, or experiencing a loss of independence — may struggle with these emotional stressors, leading to increased feelings of tiredness.
Lifestyle Habits
Poor sleep habits, such as irregular sleep patterns or excessive napping during the day, often interfere with nighttime rest. Consuming excessive caffeine or alcohol might disrupt sleep and contribute to feelings of tiredness.
Additionally, both a lack of physical activity and overexertion can impact energy levels. Engaging in regular exercise is beneficial, but too much exercise without proper rest leads to fatigue.
Nutritional Deficiencies
A balanced diet is essential for maintaining energy levels. Some nutritional deficiencies, such as low levels of iron or vitamin B12, cause fatigue.
Do you need more protein as you age? Yes! Protein for seniors plays a central role in sustaining energy and muscle mass. As they age, their need for this nutrient tends to increase to support overall health and energy levels. Ensuring a diet rich in lean proteins, whole grains, and fresh vegetables helps to combat fatigue.
Addressing Low Energy Levels: Practical Solutions
Our community just for seniors encourages healthy lifestyles in assisted living and memory care. Even if you don’t live in a senior apartment, here are some actions you can take to feel more energized.
Exercise Regularly
Regular physical activity is one of the most effective ways to boost energy levels and combat fatigue. Engage in activities suited to your fitness level, such as walking, stretching, or low-impact exercises. Exercises that promote balance and flexibility, like tai chi or yoga, can be particularly beneficial.
Always consult with a healthcare provider before starting a new exercise regimen to ensure it’s safe for your specific health conditions.
Improve Sleep Hygiene
Establish a consistent sleep routine by going to bed and waking up at the same time each day. This might involve creating a sleep-friendly environment by keeping the bedroom cool, dark, and quiet. Remember to avoid consuming caffeine or alcohol close to bedtime and limit screen time before bed for better sleep quality.
Maintain a Balanced Diet
Ensure your diet includes a variety of nutrients. Focus on protein-rich foods like lean meats, fish, eggs, and legumes. Whole grains, fruits, and vegetables provide essential vitamins and minerals. You’ll probably also want to take a multivitamin to ensure you’re getting enough of these nutrients.
Staying hydrated is important, too, as dehydration can contribute to feelings of fatigue.
If you have dietary restrictions or concerns, consider consulting a nutritionist for personalized advice.
Manage Emotional Health
Addressing emotional well-being often makes a difference in reducing senior fatigue. Engage in activities that promote mental health, such as socializing with friends and family, pursuing hobbies, or participating in community events.
If emotional distress persists, seek support from a therapist or counselor.
Consult Healthcare Providers
If fatigue is persistent and impacts your daily life, it’s essential to consult with a healthcare provider. They can evaluate your symptoms, review your medical history, and perform necessary tests to identify any underlying conditions.
Treatment may involve adjusting medications, managing chronic conditions, or addressing nutritional deficiencies.
Stay Engaged
Boredom and a lack of purpose can contribute to feelings of tiredness in seniors.
Engage in efforts that keep you mentally and physically active; keeping your mind engaged and finding joy in daily activities can enhance your overall energy levels.
In summary, understanding and addressing the various causes of fatigue in seniors can significantly improve their quality of life. By focusing on a balanced diet, regular exercise, good sleep hygiene, and emotional well-being, seniors can healthfully increase their energy. If you’re experiencing persistent tiredness, don’t hesitate to seek professional guidance to uncover and address your unique root causes.
Experience the Long-Term Relief You Need at Sun City West
Nestled in sunny southern Arizona, Sun City West provides compassionate assistance and care each day to help seniors live independently. Contact us to discover how we’ll help you take control of your health and enjoy peace of mind.
