Feeling tired on a regular basis is extremely common. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors.
Here are a few potential reasons why you’re always tired and some recommendations for ways to get your energy back –
Processed carbs cause a rapid rise in your blood sugar, this signals your pancreas to produce a large amount of insulin to get the sugar out of your blood and into your cells. Okra and dried bonito broth contain compounds that may decrease fatigue and increase alertness. Replace sugar and refined carbs with whole foods that are rich in fiber, such as vegetables and legumes.
Inactivity could be the root cause of your low energy. One reason could be chronic fatigue syndrome (CFS), which is characterized by extreme, unexplained fatigue on a daily basis. people with CFS tend to have low strength and endurance levels, which limit their exercise ability. Replace sedentary behaviours with active ones like stand rather than sit down whenever possible.
Not getting Enough High Quality Sleep
Not getting enough sleep is one of the more obvious causes of fatigue. Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels. To improve the amount and quality of your sleep, go to bed at roughly the same time every night, relax before sleeping and get plenty of activity during the day.
Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches. But fatigue is another symptom that’s often overlooked. Common food intolerances include gluten, dairy, eggs, soy and corn. If you suspect that certain foods may be making you tired, consider working with an allergist or dietitian.
Not Getting Enough Calories
Consuming too few calories can cause feelings of exhaustion. In addition, it’s difficult to meet your vitamin and mineral needs when calorie intake is too low. Not getting enough vitamin D, iron and other important nutrients can also lead to fatigue. In order to keep your energy levels up, avoid drastic cuts in calorie intake, even if your goal is weight loss.
Staying well hydrated is important for maintaining good energy levels. Dehydration occurs when you don’t drink enough liquid to replace the water lost in your urine, stools, sweat and breath. The key is drinking enough to maintain good hydration levels. Common symptoms of dehydration include thirst, fatigue, dizziness, and headaches.
High Stress Levels
Chronic stress may have a profound effect on your energy levels and quality of life. While you may not be able to avoid stressful situations, developing strategies for managing your stress may help prevent you from feeling completely exhausted. Engaging in mind-body practices may ultimately help you feel more energetic and better able to cope with stress.
There are many possible causes for feeling chronically tired. It’s important to rule out medical conditions first, as fatigue often accompanies illness. The good news is that making a few lifestyle changes may very well improve your energy levels and overall quality of life.