Discover the Reason for Your Weakness and Fatigue and Learn How to Get Your Energy Back
Do you feel tired and lethargic all the time even though you had a good quality sleep? Well, the reason for your drained energy, constant yawning, and droopy eyelids might be a minor illness or something else you keep ignoring.
The thing is there are numerous everyday things that can exhaust you both physically and mentally. They might appear small and insignificant, but in the long run, they can make you a person that’s tired all the time and not able to do the normal daily activities.
Although feeling tired sometimes is totally fine, feeling exhausted and drained of energy all the time is not normal and you should do something about it.
10 Simple Reasons You’re Tired All the Time
Detect the reason for your tiredness and exhaustion and learn how to solve it and get your energy back.
1. No Exercise
Everyday physical activity is one of the best ways to boost and maintain good energy levels. However, you might not always have the time for this because of your tight schedule.
The Psychotherapy and Psychosomatics published a study which suggests low-intensity exercise lowers the symptoms of fatigue by incredible 65%.
Moreover, being physically active means better strength and endurance, enhances the function of your cardiovascular system and delivers nutrients and oxygen to your tissues.
What’s more, it enhances the sleep quality and helps combat daily fatigue and tiredness. The Clinical Sports in Medicine published a study in 2005 which proves exercise is a simple, safe, cheap, and healthy way to improve the sleep quality.
On the contrary, no physical activity can contribute to sluggishness, mood problems, and weight gain.
- Try doing light exercises such as jogging, walking, or swimming for half an hour, five to six days weekly.
- It’s easier if you exercise with a group of people. In that way, you’ll stay motivated.
- Make regular breaks when standing or sitting for too long.
- Choose stairs instead of elevators whenever possible. Do household chores and enjoy gardening.
- Involve your friends and family in your regular outdoor activities.
Dehydration or insufficient water intake can be another reason for your constant tiredness and exhaustion. Even a mild dehydration can reduce your energy levels.
Low water intake reduces your blood pressure, thus reducing the oxygen supply to your brain. All this makes you tired.
Also, low intake of water makes you moody and lethargic. What’s more, it can even cause difficulties in concentration and muscle weakness.
The ounces of fluid you need to drink per day is your weight in pounds divided in half.
A healthy adult male living in a moderate climate should drink about 13 cups of water/fluid every day. On the other hand, the body of a healthy adult female requires just 9 cups of water/fluid daily, says the Institute of Medicine.
The color of your urine can tell if you’re dehydrated or not. Light-colored or clear urine says you’re well-hydrated. In contrast, an amber or dark yellow color means you’re dehydrated.
- Make sure you drink plenty of water and other clear beverages throughout the day
- Don’t forget to drink water not just after exercise, but also before you begin
- Drink beverages high in carbohydrates or electrolytes
- Consume fruits and vegetables with high water content
- Coffees, sodas, or sugar-high drinks can worsen your condition, so make sure you avoid them!
3. Poor Sleep Quality
The quality of your sleep has a lot to do with your energy levels. Even the slightest sleep deprivation can affect your mood and health. Seminars in Neurology published a 2005 study which says sleep deprivation affects our motor function, cognitive performance, and mood in a negative way.
The National Sleep Foundation explains the average adult needs 7-9 hour sleep each night for an optimal health, mood, and energy.
- You can boost your energy by taking a short nap if needed.
- Try going to bed and waking up at the same time every day.
- Working or studying late into the night on weekends, as well as waking up too late the next morning can have a negative impact on your mood and energy levels.
- Electronic devices can disturb the levels of melatonin (the sleep hormone) so make sure you turn off each and every item in your room about two hours before going to bed.
- Avoid smoking and alcohol before going to bed.
- Also, you can do some relaxation techniques such as yoga before bedtime to help you relax and fall asleep.
Sedentary lifestyle and improper diet can lead to obesity, which in turn affects your energy. This is one reason why most obese people feel tired throughout most days.
As a matter of fact, obesity, especially in women, raises the chances of reducing one’s physical activity level.
Furthermore, it can cause sleep apnea – another possible sleep disrupter which will contribute to your feeling of tiredness the next day. The American Thoracic Society published a 2008 study which states obesity can cause and worsen sleep apnea.
Moreover, excess weight puts an extra pressure on your joints and bones, thus interfering with your daily activities.
- The first step towards reducing your weight is making exercise your daily routine
- You can also lose some pounds by playing some outdoor sport, such as basketball at your backyard
- Make sure you follow a strict, healthy diet plan
- Avoid sugary drinks, processed foods, alcohol, and coffee
- Practice deep breathing and meditation to reduce stress
5. Nutritional Deficiencies
Unhealthy or improper diet can cause certain nutritional deficiencies which, in turn, can make you feel tired and lethargic. In specific, there are 4 nutritional deficiencies that can lead to weakness and fatigue. They are a lack of vitamin B12, C, iron, and magnesium.
Since vitamin B12 is vital for converting the food you eat into energy, lack of it can result in low energy levels.
Lack of iron can lead to anemia. This mineral makes the part of red blood cells called hemoglobin which carries oxygen throughout the body. Therefore, low hemoglobin can cause fatigue. Also, vitamin C improves the absorption of iron.
Quality of Life Research published a 2000 study which links iron deficiency to increased fatigue and decreased well-being and overall health.
On the other hand, one of the many roles magnesium has in our bodies is helping the production of energy. Consequently, insufficient levels of magnesium can cause fatigue, weakness, and in some cases even depression.
- Consume plenty of raw, organic veggies and fruits on a daily basis
- Include iron-rich foods in your diet. Some good examples are seafood, poultry, red meat, apricots, raisins, dark green leafy vegetables, iron-fortified cereals, pasta, and bread.
- Consume vitamin C-rich foods like broccoli, papayas, kiwi, red bell peppers, strawberries, pineapple, cauliflower, and oranges.
- Add vitamin B12-rich foods to your daily diet. They include dairy products, poultry, fish, soy milk, and fortified cereals.
- Increase your magnesium levels by eating seeds, nuts, dark leafy greens, avocados, dark chocolate, dried fruit, yogurt, and whole grains.
- Another option to get the needed vitamins and minerals is through supplementation. However, consider this option after consulting your doctor.