Everyone gets tired—this isn’t anything new. It may be from physical exertion, working on your feet all day or pushing yourself in anew workout routine. Or it may stem from the mental or emotional exertion from trying to meeting a deadline, focusing intently on a project or new interest, orworrying more than normal. Regardless of the exact cause, all the body usually needs to bounce back and shake the tiredness is a night or two of good sleep.

But what about when a few good nights of sleep don’t fix things? Instead of feeling refreshed, you continue to wake up worn out, struggling to focus and to find motivation to complete routine tasks. The best way to describe it is you’re “always tired.” But the reality is you probably aren’t just tired; you’re fatigued! And if you can’t associate this continued tiredness with intense exertion, then inflammation is likely playing a role in the development of that fatigue.

Unusual or persistent fatigue may be a sign of a serious medical problem. Alwayscontact your health care providerfirst if you are concerned about your health.

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A woman looking tired while leaning back on a couch

Good Fatigue versus Bad Fatigue

Inflammation and Fatigue

Thedevelopment of pathological fatigueis complex and not fully understood—except for the fact thatlow-grade chronic inflammation plays a key role. Approximately 90% of individuals with a chronic inflammatory condition like an autoimmune disorder, type 2 diabetes or cancer experience this type of fatigue, but it also occurs in seemingly healthy people. In fact, approximately 40% of the healthy population may also experience this inflammatory-driven fatigue.

So could an anti-inflammatory diet and lifestyle help your body recover from fatigue—or even make you feel a little less tired? Reducing inflammation can have an impact on fatigue since less inflammation means less cytokine secretion. Ananti-inflammatory dietlikely aids anyone with fatigue or ongoing tiredness to recoup and get back to your normal energy level, maybe even a little faster. For those with inflammatory-related fatigue though, adding an anti-inflammatory eating approach to your treatment plan could potentially be a game-changer.

Here are four things to prioritize when it comes to reducing inflammation related to fatigue.

1. Prioritize Good-Quality Fats.

Intense, long-duration exercise can trigger inflammation, particularly if the body is already inflamed. But on the flip side, being sedentary on a regular basis leads to inflammation. This means that finding a healthy balance during the week is important when it comes to reducing inflammation and minimizing side effects like fatigue. Daily movement also helps to maintain circadian rhythms which may also help your sleep.

This Is How Often You Should Exercise Each Week, According to the World Health Organization

3. Lay the Groundwork for Better Sleep.

Getting adequate, good-quality sleep each night is even more important when you’re fatigued and have inflammation. But existinginflammation can alter your circadian rhythms and sleep cycle, making it difficult to fall or stay asleep. This means that you may need to take extra measures to ensure you get that good-quality sleep. Here are a few things that help.

4. Choose Foods with Anti-Inflammatory Nutrients.

Incorporatingfoods with anti-inflammatory nutrients and compoundsdaily is one of the most powerful ways to reduce inflammation with your diet. Higher intakes of fruits and vegetables are linked to lower inflammatory markers thanks toantioxidants, phytochemicals and fiber. Consuming adequate intakes of other nutrients like vitamin D and magnesium is also important, as well as incorporating probiotic-richfoods to support gut health. Here are a few ways to do this.

Bottom Line

Some fatigue is normal, but too much can be cause for concern. Inflammation can play a role in chronic fatigue, so trying to reduce inflammation through your diet and lifestyle is a great way to help return to healthier energy levels. For more, check out the bookMeals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or Less,a cookbook that teaches readers how to use the healing powers of food in quick, family-friendly recipes.

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