Are you struggling to get out of bed in the morning? Are you constantly looking for protein bars, coffee or sweets to get you through the day? If so, you’re not alone.
A recent marketing survey has shown that one out of three people admits feeling permanently tired. Just in the past year, the battle against fatigue has led to a 5% increase in the sales of supplements such as ginseng, energy drinks and Power bars.
No surprise that according to research conducted by a vitamin company, 97% of the polled people say that often feel tired, while 10% of doctors’ visits are due to fatigue.
The condition is so widespread that health care professionals have come up with a specific term — TATT – Tired All The Time. Specialists have indicated some of the possible reasons for TATT.
1. Insufficient physical activity
It may be difficult to even think about sports now, but avoiding exercise due to tiredness leads to more severe fatigue.
A study conducted by the University of Georgia has shown that participants report feeling more energised and motivated after a few weeks of moderate physical activity — 20-minute sessions, three times a week.
The results can be explained with the fact that regular exercise aids the heart and lungs, delivering more oxygen and nutrients to the whole body.
So next time when you feel like laying on the sofa, you better take a dynamic 10-minutes walk. You will feel much better.
2. Poor quality of sleep
Another reason for tiredness may be the lack of proper sleep. Recently, the so called “junk sleep” has become more common. The term refers to a poor quality of sleep where the phase of deep sleep is not achieved due to frequent disruptions.
This condition could be caused by too much stress or excessive brain stimulation right up until the moment of falling asleep. Checking your email or playing games on your phone before bed sends a signal to the brain to stay awake when you actually need to get some rest.
To avoid junk sleep you have to create a sleep preparation routine with all light-emitting devices and screens switched off. This routine may also include taking a bath, drinking a cup of hot milk, followed by light reading.
3. Caffeine addiction
Another reason for extreme tiredness may be coffee addiction. While most of us consider a cup of coffee as a wake-up tool, it actually makes us feel more tired once the initial effect fades.
Specialists explain this with the fact that the human brain doesn’t like external interference and when we use stimulants, it starts producing hormones which eliminate them.
In the long term, avoiding caffeine will increase your energy levels. But reduce your intake gradually to avoid suffering from headaches and irritation.
4. Iron deficiency
Iron deficiency can also lead to fatigue. According to studies, 1/3 of women have iron deficiency due to heavy menstrual periods. Some have such low iron levels that suffer from anemia.
You can determine whether you are anemic by pulling your bottom eyelid to see its colour underneath. If it’s rather pale than red, your organism may lack iron and you should take a blood test and consult with your doctor.
Consider consuming more iron-rich foods. These include meat, dark-green vegetables and dried fruit.
5. Vitamin B deficiency
Fatigue could also be caused by vitamin B deficiency.
The nutriologist Rob Hobson reminds us that our bodies need enough energy and vitamins to deal with the challenges of today’s hectic life. Thus, the vitamins from the B group are crucial as they help transform the food we consume into energy.
Vitamin B is found naturally in whole grains, such as brown rice and oat, as well as in higher-fat fish and turkey.
Do you drink enough water? Sometimes fatigue is linked to dehydration.
Dehydration leads to lower blood pressure, restricted oxygen flow to the brain and muscles, headaches, fatigue and loss of concentration.
The loss of just 2% of the normal body fluid levels affects the energy. And it is surprisingly easy to dehydrate, especially with the natural loss of thirst sensation with age.
You should remind yourself to drink water every couple of hours. And if you find pure water too boring for your taste you can always add some mint, lemon or cucumber.
7. Excessive sugar consumption
As nutriologist Linda Foster points out, people often don’t realise that some of the foods supposed to boost their energy are actually making them feel more tired.
Sweets and energy drinks cause an instant (yet short-term) increase in the blood sugar. This initial effect is followed by a quick drop, which leaves you exhausted and irritated, desperate for a nap.
The solution for this problem is replacing those snacks with healthier ones, with low sugar content. You should also avoid the refined carbs in bread and pasta, which quickly transform into sugars. It is better to eat whole-grain bread or brown rice, which gradually transform into energy and maintain the blood sugar levels stable.
8. Unsustainable diet
Is it possible to feel tired because you forget about the importance of protein? A diet of salads and fruit may seem a good weight-loss plan but when you don’t consume enough protein-rich foods you deprive yourself from vital energy.
Good sources of protein are meat, fish, cheese, tofu, yogurt, nuts and seeds.
9. Stress overload
The naturopath Matin Bud notes that a little stress may be healthy, boosting your alertness and cognitive function. However, a prolonged period of stress leads to exhaustion.
Whether you feel overwhelmed at work or a toxic relationship brings you down, it’s crucial to realise that your reaction to the situation is what damages your health, not the stress itself. Therefore, you need to learn how to deal with it in the best way possible. Maybe instead of panicking and worrying, next time you face a problem you could try clearing your mind by taking a walk, talking to a friend or doing some yoga.
10. Hormonal problems
Another widespread reason for fatigue, especially among middle-aged women, is functional disruption of the thyroid gland. Other symptoms of this condition are constant thirst, weight gain and cold sensations.
If you are experiencing such discomfort, consult with your doctor.
Have you found your reason for feeling constantly tired? Share with us how you deal with the lack of energy? Follow us on wnesstv.com and Facebook to find more interesting information and interviews with wellness specialists.