The Energy Dilemma: Fatigue, American Work Culture, and Vitamin B Deficiencies
Introduction
The work culture in America, and late-stage capitalist societies in general is VERY toxic to say the least. We value “hustle culture” and take pride in overworking ourselves. We wear our dark circles as a badge of honor. Taking time for ourselves to relax or sleep in is often frowned upon. When speaking with friends and classmates we often engage in competing with our work-loads. such as “I worked 40 hours last week at my full-time job and picked up extra hours working an event” “That’s nothing I worked 50 hours at my hospitality job and wrote three essays” “Well, I worked 60 hours at the hospital and I’m a full-time student and I am doing clinical rotations!”. I like to refer to it as stress-bragging, something many of us are very guilty of doing. Identifying toxic social cues surrounding work culture in American youth is an underrated skill, eliminating the behavior yourself is powerful. To hold yourself accountable for your own well-being is self-actualizing and progressive. Burying trauma and low self-worth in accomplishments and promotions is the norm in our society, especially for intelligence workers. The lack of situational awareness in our own lives has led to a fatigued and dissociative society.
Fatigue
What is fatigue? It is difficult to diagnose and often overlooked in healthcare because of its non-specific nature. Fatigue: extreme tiredness resulting from mental or physical exertion or illness. 38% of U.S. workers have reported experiencing fatigue. Fatigue has correlations to various lifestyle and genetic factors as well. Women experience more fatigue than men. Unmarried individuals experience more fatigue than their married counterparts. Interestingly enough, education was a lifestyle factor in fatigue levels as well. Those with Master’s and Doctoral degrees have significantly lower levels of fatigue than those with less education.
B vitamins
According to Forbes, about 6% of adults under 60 have a vitamin B12 deficiency. In adults over 60, vitamin B12 deficiency is prevalent in about 20% of the population. Vitamin B12 is part of a chain reaction that results in the metabolism of amino acids and the creation of DNA. A disruption in this process leads to a decrease in the formation of new red blood cells. Red blood cells have a large role in energy because they carry the oxygen from your lungs throughout your body. Oxygen is crucial in aerobic cellular respiration, this is a process where cells take nutrients and convert them to energy. B12 deficiencies can lead to a dangerous form of anemia also known as cobalamin deficiency anemia. Symptoms include fatigue weakness, pale yellow skin, mouth ulcers and canker sores, vision loss, memory loss, depression, dementia, and seizures. Those susceptible to B12 deficiencies are those with inflammatory bowel diseases (Crohn’s disease and ulcerative colitis), those who used Metformin for more than 4 months, vegans or strict vegetarians, and adults older than 75 years of age. Meat and meat products are a high source of B vitamins. It is crucial to note that B12 only works in tangent with folate (vitamin B9), and vice-versa. They rely on each other for absorption. So if your diet is deficient in folate, then you will be deficient in B12. If your diet is deficient in B12, then you’re going to be deficient in folate. Good sources of B12 include animal livers, salmon, oysters and clams, poultry, and dairy products. Folate can be found in beans, legumes, and dark leafy greens. B12 supplements have proven to have 50% better absorption than food sources.
Take Action
Intervening in this dilemma requires a lifestyle change and lots of time. Changing lifestyle habits can be easy if approached at one angle at a time. Focus on your sleeping schedule and screen-time. Take a look at your diet and current supplement usage. Is any supplement being blocked by another supplement, food, or drink? If you are strictly plant-based, take B vitamins! If you’re an omnivore like most, don’t shy away from poultry sources of meat, eggs, low-fat dairy products, and the occasional weekly serving of red meat. the recommended daily servings of vegetables or fruits daily is 2-5 and if you are experiencing fatigue try to make sure 2 of those servings come from dark leafy greens or beans. Practice moving daily; weight Lifting, running, going for walks, choosing the stairs, parking further away from the store, use standing desks. Do anything that gets your body moving for at least 30 minutes a day. Separate work life from the rest of your life and find that balance if you can. Not all of us have the privilege of escaping work to go do what we want. Some work multiple jobs, have kids, or run multiple businesses. If you are one of these people, try sectioning out just 15 minutes a day for mindful breathing meditation with no distractions. If you experience constant tiredness, fatigue, or even a lack of motivation to get out of bed, try to take action against it one day at a time. Set your alarm under your bed so it forces you to get out of bed to turn it off. Shower soon after waking up to wake up your nervous system. Remember, these are just some helpful tips you don’t have to do everything. You can even just try out one of these and see what works for you. do what feels right, take care of yourself it is the only body we get.
Conclusion
In conclusion, the toxic work culture prevalent in America and other late-stage capitalist societies has contributed to widespread fatigue and burnout, especially among young professionals. The constant drive to outdo each other in terms of hours worked and accomplishments often leads to neglecting personal well-being. Fatigue, both physical and mental, is a common but often overlooked issue, affecting millions of workers. Factors like lack of sleep, poor diet, and insufficient vitamins, particularly B12 and folate, can exacerbate feelings of exhaustion. Taking action to combat fatigue requires more than just addressing symptoms; it requires a lifestyle shift. By prioritizing sleep, adjusting screentime, improving diet, and incorporating regular physical activity, individuals can take proactive steps toward improving their energy levels. For those with specific dietary needs, such as plant-based eaters, supplementing with B vitamins is crucial. Moreover, incorporating small daily practices, like mindful meditation or setting boundaries between work and personal life, can help mitigate the mental and physical toll of modern work demands. The journey toward reducing fatigue and achieving a balanced life is gradual, but with consistent effort and awareness, it is possible to regain energy, focus, and overall well-being. You only live once until you’re older and you realize you only got to live once.
Sources
Junghaenel DU, Christodoulou C, Lai JS, Stone AA. Demographic correlates of fatigue in the US general population: results from the patient-reported outcomes measurement information system (PROMIS) initiative. J Psychosom Res. 2011 Sep;71(3):117-23. doi: 10.1016/j.jpsychores.2011.04.007. Epub 2011 Jul 18. PMID: 21843744; PMCID: PMC3744100.
“Vitamin B Deficiency: Symptoms, Causes and Treatments.” Forbes Health, 5 Apr. 2022, www.forbes.com/health/conditions/vitamin-b-deficiency/.
Tardy, Anne-Laure, et al. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients, vol. 12, no. 1, 16 Jan. 2020, p. 228, www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/, https://doi.org/10.3390/nu12010228.
