Being tired all the time is the complaint of many people. Of course, sleeping well is essential, but this is not always the reason for tired. If you feel tired, and have already taken steps to sleep well, know some probable causes of tired and see if you do not fit into any of them. It wouldn’t be bad to have more energy again, right? Go for it!
Dehydration:
Studies show this as the most common cause of tiredness. The region of the brain that is responsible for hydration sends messages to the body of mood swings, irritability and tiredness as well as water in the body.
The best liquid to drink, of course, is pure water. Have water near you always available to drink. Forget the “8 glasses a day” rule: each person has their needs, depending on the weather, physical activity, etc. At least half of our body and 92% of our blood is made up of water. Water serves as a means for the body to perform its vital functions, such as temperature regulation and waste disposal. If you don’t drink enough water to help these metabolic reactions, you will get tired.
The solution: At the first sign of thirst or dizziness, you need to drink a small amount of water, as small as half a glass of water or fruit juice. Although many people consume large amounts of water daily, many experts suggest that people should simply respond to signs of dehydration. Water in fruits and vegetables also count as part of the intake. The bad thing is that older people often lose their sense of thirst and need to remember to hydrate regularly. For the rest of us, making sure we have access to as much water as we need is a good option.
Vitamin B12 Deficiency:
Your body needs vitamin B12 to produce red blood cells and keep neurons functioning well. The deficiency of this vitamin decreases the amount of oxygen transported, and leaves you with that feeling of “sleeping with your eyes open.”
Overload and Stress:
Normally, cortisol (“stress hormone”) is higher in the morning and decreases until it reaches night, helping to maintain an ideal pace of work and rest. However, the stress of the day can prolong high levels of cortisol in the blood, causing sleep problems at night and, as a result, fatigue in the morning.
Low or Very High Iron Levels:
Many people know that one of the main symptoms of anemia is tiredness.
“Low iron levels generate blood cells with lower oxygen carrying capacity”.
What not everyone knows is that an excess of iron in the blood (in combination with genetic factors) can also cause problems. Your body uses a lot of energy to get rid of excess; and this also causes fatigue. Include iron-rich foods in your diet (spinach and green juice are good options). If you opt for supplementation, be careful not to overdo it.
Lack of Physical Exercise:
Especially when combined with stress, sedentary lifestyle quickly drains your entire energy reserve. As we saw in the subject of previous stress, cortisol increases, and it is precisely the physical activity that helps eliminate this cortisol. But if you do not exercise, plenty of cortisol (and energy) is left over for the night, interrupting your sleep, and placing you in the same cycle of tiredness and lack of energy. It seems contradictory that doing nothing can fatigue you, but it’s true. If you move, you feel less tired. When you are sedentary, your metabolism decreases and you burn fewer calories, so you feel exhausted. Exercise activates your metabolism, which means more energy, and not just physical. People who feel tired often are also depressed. Exercise increases the production of dopamine, a hormone that improves mood.
The solution: literally, start with small steps. It is proven that daily walks of 10-15 minutes daily provide cardiovascular benefits. It is good to mix them with exercises that increase muscle mass. Increasing the weekly amount of exercise means that you will be able to burn more calories. And that means more energy at your disposal
Excessive Physical Exercise:
On the other hand, if you are trying too hard every day with heavy training, tiredness and sleep problems may be signs that you are exaggerating. This occurs especially with resistance training such as cycling and long distances. Thus with stress, long-term activities also increase cortisol in the blood. It is necessary to find a balance. If you think that excessive activity is your case, try to rest for a few days. Then, return to the routine in a milder way, increasing the pace week by week.
Urinary Tract Infection:
Approximately half of women diagnosed with urinary infection also complain of fatigue and malaise. This statistic is even higher for women over 40. Exhaustion is a response of the body to direct energies to fight infection. If you suspect that you have a urinary tract infection, consult a doctor, since only he can prescribe antibiotics to fight bacteria more quickly. All your symptoms (including fatigue) should disappear within 10 days after the end of treatment.
Heart Disease:
Unfortunately, this is a hypothesis that cannot be ruled out. Studies show that half of the women who had heart attacks felt very tired in the weeks before the attack. Exaggerated shortness of breath when exercising or climbing stairs are important alerts: blocked arteries cause oxygen to be insufficient in the tissues, so fatigue. And you, do you feel tired? If so, it is always worth investigating, nobody deserves to spend days tired and without energy. A heart that is not able to pump enough blood has to work harder to transport oxygen through the body. What results is fatigue. Many conditions can cause the heart to overcame, including congested arteries, high blood pressure and heart valve problems. Typically, fatigue due to a heart condition manifests itself after an effort.
The solution: If you ruled out anemia, hypothyroidism and infection, and you still feel tired, it is important that you have a scrutiny looking for heart problems. Tests typically include an echocardiogram to see how blood is pumped, or an exercise test to reveal congested arteries. Failure to identify heart conditions early can cause more severe symptoms over time, such as shortness of breath and fluid retention.
To be Bored:
Boredom happens when parts of your life have created a routine. Humans are creatures of habits, so routines are essential for life. But comfortable routines and habits can become angry. That’s when the lack of something new can translate into fatigue. There is a lack of energy when there is nothing to stimulate you.
The solution: Do something new. Even small changes, such as a weekend getaway, can be very rewarding. There is a clear relationship between our emotions and the anticipation of satisfaction and physical energy. Changing our routine also helps. Try driving on a new road or eating foods that you had not tried before. When you integrate new information, your spirit has a feeling of positivism. It is food for the mind.
Allergies:
Think of allergies as your body’s way of running to unwanted guests. The problem begins when allergens, such as pollen, certain foods invade the mucous membranes of the eyes and throat. This stimulates antibodies to fight intruders, causing the release of histamines. The body’s reaction to allergens is often exaggerated, leading to sneezing, shortness of breath or itching. It is these reactions that exhaust you, especially when they do not let you sleep.
The solution: Do not diagnose yourself. Most people are allergic to more than one substance. The most advisable thing is to look for an allergist that asks you for some skin reactions to determine the allergens that may be affecting you. Antihistamines and nasal steroids are typical treatments.
Be Overcaffeinated:
It seems like a contradiction, but caffeine, a central nervous system stimulant, can get you tired. A daily dose of coffee in the morning is fine. But people create a vicious circle when they continue to ingest more caffeine to counteract the fatigue they feel after the previous dose ceases to exert its effect. And the cumulative effects of daytime caffeine, such as tachycardia and elevated blood pressure, can also prevent you from having a good night’s sleep.
The solution: Consider a green tea rich in antioxidants. One cup of green tea contains 50mg of caffeine, compared with 137mg of coffee and 65mg of black tea. Not eating foods or drinks high in caffeine (including dark chocolate and some carbonated drinks) in the afternoon can also interfere with your sleep. Keeping caffeine to a minimum is the best way to energize your day.
To Do a Lot:
Doing one thing at a time is a luxury for many people. But doing many things at once has its disadvantages. When you do it, you need to change from one focus to another and monitor everything you do simultaneously. Doing many things at once is a great leak of glucose, which is the main food of the brain. Many studies have proven that the constant changes from one task to another leads to errors and fatigue. Eating sugar can keep you temporarily, but eventually you will run out.
The solution: The trick is to keep your projects to a minimum; No more than three at a time. Prioritizing your projects and taking small breaks allows glucose levels to be restored and is a very good strategy to survive this situation.
Anemia:
People with anemia typically do not have enough blood cells in their body. And, because these cells are the oxygen transport system in the body, less of these cells means less oxygen in the tissues, including the brain, and therefore, more fatigue. The most typical anemia is due to iron deficiency, but the loss of blood cells through internal bleeding can also be a cause. Anemia is especially harmful in children, who constantly need oxygen to feed the development of bones and the brain.
The solution: The most advisable thing is to have a blood test. In a blood count, a low hematocrit indicates anemia (the hematocrit measures the proportion of blood volume that is made up of red cells). Serum ferritin measures the body’s iron deposits, can detect iron deficiency, which can cause symptoms even when anemia is developing. Eating iron-rich foods such as lean meat, white meat and beans can increase iron intake, especially accompanied by foods rich in vitamin C. Some children and women should consume iron supplements. Men should consult a doctor before taking supplements since their body does not remove iron so easily, and excess of it can cause fatigue.
Bad Postures:
Standing straight looks impressive and has health benefits. If you shrink men, your body weight is not distributed on both feet, or if you create a curve in your lower back, you are preparing the way for fatigue. This is because it is difficult for the blood to nourish muscles that are being used in typical inefficient positions. A reduced flow means that your heart and lungs must work harder, and this tires you. Sitting inappropriately and even running without being fit has the same effect.
The solution: I suggest you train for a good posture. For example, correct the position of the shoulders (it is a sign that the chest muscles are disproportionately strong), you need to strengthen your upper back muscles. Because poor posture is a good indicator of poor muscle balance, it is important to train all muscle groups in the same way.
Underactive Thyroid:
One of the most important causes of slow metabolism and low energy is hypothyroidism. Women are more likely to suffer from this condition, which is when the thyroid gland secretes less hormones. This causes fatigue, as well as weight gain, cold intolerance and dry hair and skin. Unfortunately, in most cases, our immune system is to blame. The antibodies gradually damage and, in some cases, destroy the gland, a condition known as Hashimoto’s thyroiditis. In severe cases, the metabolism becomes so slow that the patient usually requires intravenous administration of thyroid hormones.
The solution: If you suffer from fatigue, ask your doctor to request a blood test to determine the level of thyroid activity. If you are diagnosed with hypothyroidism, the doctor will usually initiate hormone replacement therapy. Once thyroid hormone levels are restored, energy usually returns to its previous levels.
You Preached:
Glucose provides energy to the body and the brain. Not surprisingly, not having enough glucose will tire you extremely. But the same happens when you eat a lot of glucose. The act of eating stimulates the body to produce insulin, which gives the cells energy. But when you are prediabetic, your body becomes resistant to insulin, eating too much or eating too many simple carbohydrates is an important factor. The result is an excess of glucose that does not get into the cells, but is stored in the form of fat or eliminated in the urine, and it tires you.
The solution: A fasting glucose test will determine if you are diabetic. If you fall into that category, consider it a wake-up call to change your eating and exercise habits. A Mediterranean type diet is recommended, consisting of whole grains, many fruits and vegetables and moderate amounts of healthy fats.
You have Sleep Apnea:
Many people with sleep apnea do not even know they have it. Sleep apnea, which is typically caused by anatomical problems, implies that the patient stops breathing, as many times as 150 times per hour. When the breath is tooth, even for a couple of seconds, there is less blood reaching the brain. The body feels the danger and wakes you to breathe. In severe cases, constant awakening is comparable to total sleep deprivation.
The solution: go to a professional doctor who is certified in sleep medicine or sleep disorders. You will be referred to a sleep center for diagnosis. The most popular form of treatment is a positive flow pressure machine, which shoots air through the nose and throat while you sleep. Other solutions include nasal filters, dental applications to help correct the jaw position or surgery to remove excess tissue in the throat, which tends to accumulate in obese people. Weight loss can eliminate the condition completely in some cases.
