Constantly Exhausted? Alcohol May Be Causing Your Chronic Fatigue
Many of you know that feeling of waking up in the morning after overindulging on the alcohol. That splitting headache, the nausea, the shakes … above all, the exhaustion we experience the entire day. It’s not hard to tell that alcohol can affect our energy levels even 24 hours after drinking.
But did you know alcohol can actually have effects over a longer period than that? If you experience chronic fatigue and consume alcohol regularly, even in small amounts, it’s not a bad idea to reflect on your drinking habits. At Foothills Functional Medicine, we understand the complexity of chronic fatigue. Sometimes it seems unexplainable and untreatable. But in actuality, many of your lifestyle habits can both directly and indirectly impact your energy levels. Consistent alcohol consumption can play a significant role in your chronic fatigue.
Our functional medicine practice is dedicated to helping our patients navigate their chronic fatigue and alcohol consumption, especially by examining root causes and working toward total health resolutions. Alcohol just may explain your chronic fatigue, and adjusting your drinking habits may restore your energy. We would be amiss if we did not mention that alcohol can negatively impact your body in more ways than just causing fatigue. It is well known that alcohol (even in small amounts) can negatively impact brain function, digestion, liver/detoxification function, metabolism and many other important body functions.
Understanding Chronic Fatigue
What is Chronic Fatigue?
Chronic fatigue is more than feeling tired occasionally or even frequently. Chronic fatigue is a persistent state of exhaustion that doesn’t improve with rest. Chronic fatigue also significantly impacts your day-to-day life. Symptoms of chronic fatigue include the following:
Extreme tiredness
Muscle and joint pain
Headaches
Difficulty concentrating
Trouble falling asleep and/or staying asleep
Difficulty regulating sleep and wakefulness
Causes of Chronic Fatigue
Chronic fatigue has many potential causes – they can stem from medical disorders, lifestyle factors, and imbalances. Almost anything from an unhealthy diet to a thyroid disorder can cause this condition. One often overlooked potential cause of chronic fatigue is alcohol consumption.
The Link Between Alcohol and Chronic Fatigue
Alcohol and Sleep: Myths vs. Facts
Many people believe alcohol helps with sleep. While it’s true that alcohol can make you sleepy, alcohol actually lowers the quality of your sleep. Here’s how.
Alcohol reduces the amount of time you spend in REM (rapid eye movement) sleep. REM sleep is one of the most crucial pieces of your sleep cycle because this phase signals “reset” to your body. When it’s reduced, you wake up feeling less restored. Less REM time = less energy.
After initially falling asleep, alcohol can cause you to wake up multiple times during the night for several reasons. Alcohol is ingested as a depressant (which is why it causes you to be sleepy), but once your body metabolizes it, alcohol becomes a stimulant. This can cause you to wake up many times at night. Alcohol also is a diuretic, and its dehydrating properties cause you to urinate more frequently and experience increased thirst. You may wake up more frequently because you need to use the restroom or drink water.
Alcohol also relaxes the muscles in the throat, increasing the likelihood of sleep apnea. Sleep apnea causes you to frequently stop and restart breathing during sleep. Sometimes the irregular breathing can cause you to wake up or lead to generally lower energy levels due to the interrupted sleep. All this helps explain the link between excessive alcohol consumption and chronic fatigue.
Alcohol is also known to impair the function of your cell’s mitochondria. The mitochondria are the power plants in your cells that produce energy in the form of ATP. Impaired mitochondrial function means less ATP production. Less ATP in your body usually translates to fatigue. So, another reason to eliminate or limit alcohol consumption.
Alcohol’s Impact on Energy Levels
Alcohol can negatively affect your energy levels and produce chronic fatigue in the following ways:
Dehydration: Alcohol dehydrates the body, leading to feelings of fatigue and lethargy.
Disrupting Blood Sugar Levels: Fluctuations in blood sugar can cause energy crashes.
Affecting Nutrient Absorption: Alcohol interferes with the absorption of essential nutrients such as vitamin B12 and magnesium, which are vital for producing and sustaining energy.
Alcohol as a Stressor
In addition to depressing energy levels, alcohol acts as a stressor on the body. This means that alcohol not only works against your energy but actually reduces your energy in several ways:
Increased Cortisol Production: Alcohol consumption can raise cortisol levels. Cortisol is your body’s primary stress hormone. Elevated cortisol levels make you feel more stressed and, if elevated over an extended period, can lead to chronic fatigue.
Liver Stress: The liver works overtime to process alcohol, which can lead to overall body fatigue as the liver becomes overburdened.
What Can I Do About It?
If you’re ready to take steps to overcome your chronic fatigue, here are some adjustments you may want to consider.
Practical Tips for Reducing Alcohol Intake
Reducing alcohol consumption can help eliminate chronic fatigue. Here are some tips:
Set Limits: Decide in advance how many drinks you will have and stick to your limit. For some people, depending on how they metabolize alcohol, even just a small amount may be too much for their body to process appropriately.
Choose Alcohol-Free Days: Incorporate alcohol-free days into your week to allow your body to recover. Bonus points if you have more alcohol-free days than days you drink.
Stay Hydrated: Drink plenty of water, especially when drinking alcohol, to counteract alcohol’s dehydrating effects.
Try Out Alternatives: Opt for non-alcoholic beverages – and they don’t have to be boring! Mocktails have become super popular for those seeking to reduce their alcohol consumption but who still want a fun drink.
Improving Sleep Hygiene
Taking care to improve your sleep routine both when you are and are not drinking alcohol can help counteract chronic fatigue.
Establish a Routine: Going to bed and waking up at the same time every day helps your body better regulate sleep and wakefulness.
Create a Relaxing Environment: Ensure your bedroom is dark, quiet, and cool. This relaxes your body and helps you stay asleep.
Limit Screen Time: Avoid screens for at least an hour before bed, as the blue light from screens causes your brain to stay active.
Avoid Heavy Meals and Caffeine Close to Bedtime: Heavy meals and caffeine are much better digested while your body is awake, so eating them right before bed can throw off both sleep and digestion.
How Foothills Functional Medicine Can Help
At Foothills Functional Medicine, led by Dr. Kimsey, we know no one wants to be living with chronic fatigue. We’re here to help you identify the root of your chronic fatigue, whether alcohol or something else, and overcome it. Here’s how we can assist:
Comprehensive Assessments: We evaluate your lifestyle, medical history, and current health to identify the root causes of your fatigue.
Tailored Treatment Plans: Based on our assessments, we create individualized plans that may include dietary changes, supplementation, and lifestyle modifications.
Ongoing Support: Our telehealth model ensures you have continuous support and guidance from the comfort of your home.
Chronic Fatigue Help at Foothills Functional Medicine
Understanding the relationship between chronic fatigue and alcohol is crucial for managing your energy levels and overall health. When you make informed choices about alcohol and lifestyle, you can significantly reduce the impact of your chronic fatigue. Foothills Functional Medicine is here to support you on your journey to better health. If you’re struggling with chronic fatigue, consider reaching out to Dr. Kimsey and our team for personalized, expert guidance at 678-936-6428.
Want to know a little bit more about our practice before scheduling a consultation? We offer free discovery calls!
