All day long you feel tired and exhausted even though you haven’t walked long distances, never done strenuous tasks at all? Don’t worry, this is a common condition, with causes ranging from disturbed sleep to unhealthy nutrition. Here are the most common causes of fatigue and ways to get rid of this uncomfortable feeling:
Causes of feeling tired and ways to get rid of it
Many of us feel tired throughout the day, but the good news is that making some lifestyle changes may improve energy levels and an overall sense of activity.
1. Consuming a lot of refined carbohydrates
Although carbohydrates are a quick source of energy, as the body breaks them down, turns them into sugar, and then uses them as fuel throughout the day, eating too much of them may make you feel permanently tired and lethargic.
When processed carbohydrates are consumed too much, it causes a rapid rise in blood sugar, and thus the pancreas produces more insulin to convert sugar from the blood into the cells.
This rise in blood sugar levels, and then a sudden drop in blood sugar after you finish your meal, leads to feelings of fatigue.
The solutionReduce your daily sugar and processed carbohydrates, and rely more on foods that contain protein and fiber.
2. Sleep disorders
Not getting enough sleep is one of the most common causes of fatigue.
Your body performs many tasks during sleep, including storing memory and releasing hormones that regulate metabolism and energy levels.
So you usually wake up feeling refreshed, alert and energized after a good night’s sleep, but the exact opposite happens if you do not sleep enough hours, or if you experience insomnia during the night.
According to the American Academy of Sleep Medicine and the Sleep Research Society, adults need an average of seven hours of sleep each night for optimal health.
Most importantly, sleep should be comfortable and uninterrupted, and maintaining a regular sleep routine also helps prevent fatigue.
In addition to insufficient sleep, sleeping at the wrong time can reduce your energy, as sleeping during the day instead of at night disrupts your body’s circadian rhythm.
The solution: regulate your sleep hours, get enough hours of sleep, If you want solutions to overcome insomnia, you can find it here.
3. Food sensitivities
Food allergies or food intolerances usually cause symptoms such as a rash, gastrointestinal problems, a runny nose, or a headache, but permanent fatigue is the most prominent symptom of this health problem.
Common food intolerances include gluten, dairy, eggs, soy and corn.
The solutionIf you suspect that certain foods may be making you tired, consider consulting a dietitian to determine which types are causing you allergies, and devising a healthy diet that prevents you from chronic fatigue.
4. Not eating enough calories
Consuming too few calories can lead to fatigue.
When you eat too few calories, your metabolism slows down, in order to preserve energy, which makes you feel tired and exhausted, so those who follow extreme diets will feel permanently tired.
To prevent a slowdown in metabolism, most people need at least 1,200 calories, according to the website Healthline. However, this number varies from person to person depending on weight, age, height and other factors.
The solution: Even if you are trying to lose weight, make sure to eat at least a minimum of calories, and rely on other methods of losing weight, such as exercising.
5. Thyroid disorders
Sometimes, chronic fatigue may not be a symptom. Rather, it may result from various health problems, most notably thyroid disorders.
If you do not suffer from sleep or nutritional disorders and still feel tired, then you need to consult a doctor to determine the cause of your persistent fatigue, which may be related to the thyroid gland. The symptoms in this case are usually weight gain or loss, hair loss, as well as a feeling of fatigue, according to the website Web MD.
The solutionRefer to the doctor immediately if you suspect that there is another health problem behind chronic fatigue.
6. Not getting enough protein
Not eating enough protein can contribute to chronic fatigue.
Studies have shown that eating protein boosts the metabolism rate more than carbohydrates or fats, in addition to aiding in weight loss and also contributing to preventing chronic fatigue and fatigue.
The solutionMake sure to eat foods rich in protein, such as fish, meat, eggs and beans.
7. Insufficient hydration
The many biochemical reactions that occur in your body every day lead to a loss of water that must be constantly compensated.
When you do not drink enough fluids to replace the water lost through urine, faeces, sweat and breathing, your body becomes dehydrated, which may cause a feeling of fatigue.
Several studies have shown that even mild exposure to dehydration can lead to decreased energy levels and decreased ability to concentrate.
The solutionDrink enough water daily. The amount of water you need varies according to several factors such as age, weight and activity level, but you may need to drink about 8 cups per day.
8. Reliance on energy drinks
There are many drinks that provide instant energy, such as:
- Caffeinated drinks
- Drinks that contain sugar
- High doses of B vitamins
But the energy these drinks give you is a temporary energy, and unfortunately these energy drinks are likely to leave you prone to fatigue and tiredness as the effects of caffeine and sugar wear off in your body.
The solutionTry to reduce your consumption of these drinks as much as possible, and avoid consuming them completely hours before bed.
9. High levels of stress
Excessive levels of stress and tension have been linked to fatigue and chronic fatigue in several studies.
Additionally, your response to stress can affect how tired you feel. One study of college students found that avoiding coping with stress led to the highest level of fatigue.
While you may not be able to avoid stressful situations, developing stress management strategies may help prevent you from feeling permanently exhausted.
The solutionStudies show that yoga and meditation can help relieve stress.
Engaging in these mental and physical practices or something similar may help you feel more energized and be able to deal with stress better.
10. Lack of vitamins
If you do not meet your daily needs for vitamins and minerals, you may feel chronically tired from a lack of these nutrients.
Also, insufficient exposure to sunlight and lack of vitamin D lead to fatigue.
The solutionInclude vegetables and fruits that contain vitamins and minerals in your diet, and discuss with your doctor nutritional supplements if needed.