Fatigue is a physical weariness and/or mental exhaustion, fatigue is generally described as feelings of low energy and motivation, weakness in the body, and an inability to concentrate. Although there is a distinction between muscle fatigue (from vigorous exercise) and cognitive fatigue (from performing mentally taxing tasks), normally these are quickly alleviated by rest.
Fatigue is considered prolonged when feelings of exhaustion are pervasive – lasting a month or more – and are not clearly a result of physical or mental activity. Often, people who feel mentally tired feel physically tired too, and vice versa.
According to the Royal College of Psychiatrists, at any given time 20% of people feel inexplicably tired and 10% suffer from prolonged fatigue. The causes of persistent fatigue have been associated with lifestyle as well as emotional distress, but it can also be a symptom of a more serious medical condition. If feelings of fatigue endure for more than six consecutive months – a condition called Chronic Fatigue Syndrome – and you are also experiencing muscle pain, sore throat, tender lymph nodes, headaches, short-term memory loss, painful joints, and unrefreshing sleep, it is time to see a health care practitioner.
Below is some of the reasons why you always feel tired:
1.Not Drinking Enough Water
Dehydration can be directly linked to fatigue. Medical experts from Tufts University estimate that just 2-percent fluid loss can have a significant impact on our energy levels because it causes a visible reduction in blood volume.
1.Not Drinking Enough Water
Dehydration can be directly linked to fatigue. Medical experts from Tufts University estimate that just 2-percent fluid loss can have a significant impact on our energy levels because it causes a visible reduction in blood volume.
The research explains that dehydration makes the heart pump blood less efficiently. In turn, this restricts the speed at which oxygen and nutrients get to your muscles and vital organs. It’s a recipe for exhaustion. So make sure to get lots of water in you as the day goes on!
2.Failing to Consume Sufficient Iron
You probably know someone who has an iron deficiency problem. If you do, you know they frequently complain about feeling tired, weak, and unable to concentrate on anything for an extended period of time. Well, we can all suffer the consequences of failing to get enough iron . Without sufficient iron levels in our blood, less oxygen makes its way to the muscles and cells in our body.
You probably know someone who has an iron deficiency problem. If you do, you know they frequently complain about feeling tired, weak, and unable to concentrate on anything for an extended period of time. Well, we can all suffer the consequences of failing to get enough iron . Without sufficient iron levels in our blood, less oxygen makes its way to the muscles and cells in our body.
The good news is that you can change this by consuming more iron-heavy foods, from lean beef to kidney beans, tofu, eggs, dark and leafy vegetables, and nuts. Here’s another tip: consuming foods rich in vitamin C can help your body absorb iron-heavy foods. So, pair your steak and kale dinner with an orange juice the next time you start to feel a little run down.
3. Worrying Too Much
It may surprise you, but worrying too much can have a detrimental effect on your physical health. It’s called stress, and it can leave you feeling both mentally and physically exhausted.
It may surprise you, but worrying too much can have a detrimental effect on your physical health. It’s called stress, and it can leave you feeling both mentally and physically exhausted.
It’s perfectly normal to feel anxious and stressed out from time to time and in these cases the key is to simply take a deep breath and think about a) how reasonable your concerns really are, and b) what’s the worst that could happen.
Chances are, reality is not nearly as catastrophic as your concern. Of course, if you find yourself feeling this way all of the time, it’s important you consult your doctor about the issue.
4. Skipping Breakfast
Let’s assume you’ve gotten a normal night’s sleep for an adult—about seven to eight hours. Chances are you didn’t get up in the middle of the night for a snack, which means your body has gone quite a while without any kind of sustenance.
Let’s assume you’ve gotten a normal night’s sleep for an adult—about seven to eight hours. Chances are you didn’t get up in the middle of the night for a snack, which means your body has gone quite a while without any kind of sustenance.
According to Dr. Mark Flannery , a Certified Nutrition Specialist and fellow of the American Association of Integrative Medicine that’s why it’s imperative for you not to skip breakfast. Give your body the fuel it needs to get through the day. If you struggle with the idea of eating so early in the morning, try having something small, like an energy bar. If that’s too much, try a fruit and veggie smoothie.
5.Eating Too Much Junk Food
There’s a reason nutritionists refer to candy and salty snacks like potato chips as “empty calories.” It’s because junk foods contain very few components that your body can put to work, like vitamins and protein, according to recent research published in the journal, Physiology & Behavior Worse still, these foods rank very high on the glycemic index, which means they can cause your blood sugar to spike. That’s fine in the short term, but will eventually lead to a system crash, leaving you feeling more tired than before. That’s why it’s important to eat fiber- and protein-rich foods, which will keep your body feeling energized for a longer period of time.
There’s a reason nutritionists refer to candy and salty snacks like potato chips as “empty calories.” It’s because junk foods contain very few components that your body can put to work, like vitamins and protein, according to recent research published in the journal, Physiology & Behavior Worse still, these foods rank very high on the glycemic index, which means they can cause your blood sugar to spike. That’s fine in the short term, but will eventually lead to a system crash, leaving you feeling more tired than before. That’s why it’s important to eat fiber- and protein-rich foods, which will keep your body feeling energized for a longer period of time.
6.Taking on Too Many Responsibilities
If you’re a hard-working, ambitious person, chances are you have a hard time saying “no” when the boss comes to you with a new task. But sometimes saying “yes” can be bad for your health and particularly your energy levels, according to a study published by the National Institutes of Health . The issue can be really troublesome if it means you’re skipping meals and workouts and failing to get to bed at a reasonable time.
If you’re a hard-working, ambitious person, chances are you have a hard time saying “no” when the boss comes to you with a new task. But sometimes saying “yes” can be bad for your health and particularly your energy levels, according to a study published by the National Institutes of Health . The issue can be really troublesome if it means you’re skipping meals and workouts and failing to get to bed at a reasonable time.
Experts suggest making a list of tasks and determining which ones are the most important to carry out. Then make sure your boss knows that you just don’t have time to do everything. If necessary, explain to them why—chances are, they don’t fully appreciate how much is on your plate and how it’s affecting your health. And the last thing they (should) want is a tired employee.
7.Your Environment is a Mess
Whether it’s at work or home (or both), clutter is mentally exhausting. It restricts your ability to focus on any one task and can even make you feel as though the whole world is coming down around you.
Whether it’s at work or home (or both), clutter is mentally exhausting. It restricts your ability to focus on any one task and can even make you feel as though the whole world is coming down around you.
The mere sight of a messy desk or kitchen first thing in the morning can be overwhelming, according to this Princeton University study, making you feel as though it’s impossible to escape your stress. In contrast, a neat and organized space will make you feel more efficient, alleviating stress and keeping your energy levels up.
8.Checking your Messages Right Before Bed
It can be tough to go hours without checking your emails, text messages, or social media accounts. But this can contribute to your stress levels, making it more difficult for you to relax and get to sleep, says Michael Woodward, Ph.D., Organizational Psychologist and author of the book, The YOU Plan.
It can be tough to go hours without checking your emails, text messages, or social media accounts. But this can contribute to your stress levels, making it more difficult for you to relax and get to sleep, says Michael Woodward, Ph.D., Organizational Psychologist and author of the book, The YOU Plan.
Imagine there’s an email from your boss asking you to take on a new task. Won’t you be better prepared to address that concern first thing in the morning, after a solid 8-hours’ sleep, than right before bedtime? It’s something to keep in mind as you pick up your smartphone or tablet computer just as you settle into bed for the night.
9.Living a Sedentary Lifestyle
Inactivity could be the root cause of your low energy.
But many people say they’re too tired to exercise.
In fact, in one recent study, this was the most common reason that middle-aged and older adults gave for not exercising.
Inactivity could be the root cause of your low energy.
But many people say they’re too tired to exercise.
In fact, in one recent study, this was the most common reason that middle-aged and older adults gave for not exercising.
One explanation could be chronic fatigue syndrome (CFS), which is characterized by extreme, unexplained fatigue on a daily basis.
Research suggests people with CFS tend to have low strength and endurance levels, which limit their exercise ability. However, a review of studies including more than 1,500 people found that exercise may reduce fatigue in those with CFS.
Research has also shown that exercising can reduce fatigue among healthy people and those with other illnesses, such as cancer. What’s more, even minimal increases in physical activity seem to be beneficial.
To boost your energy levels, replace sedentary behaviors with active ones. For instance, stand rather than sit down whenever possible, take the stairs instead of the elevator and walk instead of driving short distances.
10.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.
After a night of high-quality sleep, you typically wake up feeling refreshed, alert and energized.
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.
After a night of high-quality sleep, you typically wake up feeling refreshed, alert and energized.
According to the American Academy of Sleep Medicine and Sleep Research Society, adults need an average of seven hours of sleep per night for optimal health.
Importantly, sleep should be restful and uninterrupted in order to allow your brain to go through all five stages of each sleep cycle.
In addition to getting enough sleep, maintaining a regular sleep routine also seems to help prevent tiredness.
In one study, adolescents who went to bed at the same time on weekdays and weekends reported less fatigue and less difficulty falling asleep than those who stayed up later and slept fewer hours on the weekends.
In one study, adolescents who went to bed at the same time on weekdays and weekends reported less fatigue and less difficulty falling asleep than those who stayed up later and slept fewer hours on the weekends.
Being physically active during the day may help you get more restorative sleep at night. One study in older people found that exercising helped improve their sleep quality and reduce levels of fatigue.
Furthermore, napping may help boost energy levels. Taking naps has been shown to decrease tiredness in pilots, who often experience fatigue due to long working hours and jet lag.
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.
However, if you find it difficult to fall or stay asleep and suspect you may have a sleeping disorder, speak to your doctor about having your sleep evaluated by a specialist.
However, if you find it difficult to fall or stay asleep and suspect you may have a sleeping disorder, speak to your doctor about having your sleep evaluated by a specialist.
11.Food Sensitivities/Intolerance
Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches.
Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches.
But fatigue is another symptom that’s often overlooked.
Also, research suggests that quality of life may be more affected by fatigue in those with food sensitivities.
Also, research suggests that quality of life may be more affected by fatigue in those with food sensitivities.
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 who can test you for food sensitivities or prescribe an elimination diet to determine which foods are problematic.
If you suspect that certain foods may be making you tired, consider working with an allergist or dietitian who can test you for food sensitivities or prescribe an elimination diet to determine which foods are problematic.
12.Not Eating Enough Calories
Consuming too few calories can cause feelings of exhaustion.
Calories are units of energy found in food. Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature.
Consuming too few calories can cause feelings of exhaustion.
Calories are units of energy found in food. Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature.
When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue.
Your body can function within a range of calories depending on your weight, height, age and other factors.
However, most people require a minimum of 1,200 calories per day to prevent a metabolic slowdown.
Experts on aging believe that although metabolism decreases with age, older people may need to eat at the top of their calorie range in order to perform normal functions without becoming fatigued.
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.
In order to keep your energy levels up, avoid drastic cuts in calorie intake, even if your goal is weight loss.
13.Relying on Energy Drinks
There’s no shortage of beverages that promise to provide quick energy.
Popular energy drinks typically include the following:
*Caffeine
There’s no shortage of beverages that promise to provide quick energy.
Popular energy drinks typically include the following:
*Caffeine
*Sugar
*Amino acids
*Large doses of B vitamins
*Herbs
It’s true that these beverages may provide a temporary energy boost due to their high caffeine and sugar contents.
For example, a study in sleep-deprived healthy adults found that consuming an energy shot led to modest improvements in alertness and mental function.
Unfortunately, these energy drinks are also likely to set you up for rebound fatigue when the effects of caffeine and sugar wear off.
It’s true that these beverages may provide a temporary energy boost due to their high caffeine and sugar contents.
For example, a study in sleep-deprived healthy adults found that consuming an energy shot led to modest improvements in alertness and mental function.
Unfortunately, these energy drinks are also likely to set you up for rebound fatigue when the effects of caffeine and sugar wear off.
One review of 41 studies found that although energy drinks led to increased alertness and improved mood for several hours after consumption, excessive daytime sleepiness often occurred the following day.
Although the caffeine content varies widely among brands, an energy shot may contain up to 350 mg, and some energy drinks provide as much as 500 mg per can. By comparison, coffee typically contains between 77–150 mg of caffeine per cup.
However, even at smaller dosages, drinking caffeinated beverages in the afternoon may interfere with sleep and lead to low energy levels the following day.
To break the cycle, try cutting back and gradually weaning yourself off these energy drinks. In addition, limit coffee and other caffeinated beverage consumption to early in the day.
14.High Stress Levels
Chronic stress may have a profound effect on your energy levels and quality of life.
Chronic stress may have a profound effect on your energy levels and quality of life.
Although some stress is normal, excessive levels of stress have been linked to fatigue in several studies.
In addition, your response to stress can influence how tired you feel.
In addition, your response to stress can influence how tired you feel.
One study in college students found that avoiding dealing with stress led to the greatest level of fatigue.
While you may not be able to avoid stressful situations, developing strategies for managing your stress may help prevent you from feeling completely exhausted.
For instance, large reviews of studies suggest yoga and meditation can help relieve stress.
Engaging in these or similar mind-body practices may ultimately help you feel more energetic and better able to cope with stress.
15.Not Getting Enough Protein
Inadequate protein intake could be contributing to your fatigue.
Consuming protein has been shown to boost your metabolic rate more than carbs or fat do.
Inadequate protein intake could be contributing to your fatigue.
Consuming protein has been shown to boost your metabolic rate more than carbs or fat do.
In addition to aiding weight loss, this may also help prevent tiredness.
In one study, self-reported fatigue levels were significantly lower among Korean college students who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day.
In one study, self-reported fatigue levels were significantly lower among Korean college students who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day.
Other studies have found that high-protein diets tend to produce less fatigue among weight lifters and people who perform resistance training.
What’s more, research suggests that fatigue may be reduced by branched-chain amino acids, which are the building blocks of protein.
To keep your metabolism strong and prevent fatigue, aim to consume a high-quality protein source at every meal.
16.Sleeping at the Wrong Time
In addition to inadequate sleep, sleeping at the wrong time can reduce your energy.
Sleeping during the day instead of at night disrupts your body’s circadian rhythm, which are the biological changes that occur in response to light and darkness during a 24-hour cycle.
In addition to inadequate sleep, sleeping at the wrong time can reduce your energy.
Sleeping during the day instead of at night disrupts your body’s circadian rhythm, which are the biological changes that occur in response to light and darkness during a 24-hour cycle.
Research has found that when your sleep pattern is out of sync with your circadian rhythm, chronic fatigue may develop.
This is a common problem among people who perform shift or night work.
Sleep experts estimate that 2–5% of all shift workers suffer from a sleep disorder characterized by excessive sleepiness or disrupted sleep over a period of one month or more.
Sleep experts estimate that 2–5% of all shift workers suffer from a sleep disorder characterized by excessive sleepiness or disrupted sleep over a period of one month or more.
What’s more, even staying awake during the night for a day or two can cause fatigue.
In one study, healthy young men were allowed to sleep either seven hours or just under five hours before being kept awake for 21–23 hours. Their fatigue ratings increased before and after sleep, regardless of the number of hours they slept.
It’s best to sleep during the night whenever possible.
However, if your job involves shift work, there are strategies to retrain your body clock, which should improve your energy levels.
However, if your job involves shift work, there are strategies to retrain your body clock, which should improve your energy levels.
In one study, shift workers reported significantly less fatigue and better mood after being exposed to bright light pulses, wearing dark sunglasses outside and sleeping in total darkness.
Using glasses to block blue light may also help people who perform shift work.
17.Mood problems
Stress, anxiety, low mood and feelings of constant tiredness can often be the result of mood problems. Feeling mentally under pressure can leave you feeling drained, and even if you do take time to relax, many people find it hard to really switch off.
Stress, anxiety, low mood and feelings of constant tiredness can often be the result of mood problems. Feeling mentally under pressure can leave you feeling drained, and even if you do take time to relax, many people find it hard to really switch off.
However, tiredness can also make you feel more irritable or emotional, so trying to decide whether your mood problems are causing the fatigue, or your lethargy causing the mood problems can be a difficult one to de-tangle.
So if you thought that it was just too many late nights causing you to feel constantly tired, you may just discover that there are other factors which can play a role too.
See if you can find the cause of your tiredness to let you get that bounce and energy back into your life.
18.Not Enough Exercise
That you should be working out when you’re already exhausted in order to boost your energy levels is counterintuitive indeed. But
it’s also true . Analyzing 70 studies that involved 6,807 sedentary participants who suffered from persistent fatigue, researchers found that over 90% of the studies drew the same conclusion: people who exercised regularly reported increased energy.
That you should be working out when you’re already exhausted in order to boost your energy levels is counterintuitive indeed. But
it’s also true . Analyzing 70 studies that involved 6,807 sedentary participants who suffered from persistent fatigue, researchers found that over 90% of the studies drew the same conclusion: people who exercised regularly reported increased energy.
Delving deeper into this finding, another study was conducted which involved 36 otherwise healthy young adults who were experiencing prolonged fatigue. After six weeks of either low or moderate aerobic exercise three times per week, the subjects consistently reported higher energy levels. Between the two groups, those who completed low-intensity workouts reaped the greatest benefits for reducing fatigue.
Here are some low-impact ways to get up and get moving:
Walking – There are lots of opportunities to take a few extra steps each day. Park your car farther away from your destination, get off the bus a stop or two sooner, take the stairs instead of the elevator, and get into the routine of an after dinner stroll.
Walking – There are lots of opportunities to take a few extra steps each day. Park your car farther away from your destination, get off the bus a stop or two sooner, take the stairs instead of the elevator, and get into the routine of an after dinner stroll.
Yoga – Good for the mind, body, and spirit, start by mastering these yoga poses.
Swimming – There are plenty of great reasons to get in the pool, not the least of which is that swimming is just plain fun!
Dancing – Sometimes the best kind of exercise is the kind that doesn’t feel like it’s exercise, so crank up the tunes and dance like nobody’s watching.
19.Anemia
Anemia is a condition where a person has a lower than normal level of red blood cells. Anemia is related to a low supply of oxygen reaching cells and tissues throughout the body.
Anemia is a condition where a person has a lower than normal level of red blood cells. Anemia is related to a low supply of oxygen reaching cells and tissues throughout the body.
Anemia symptoms include:
*feeling like you’re always tired despite
how much you sleep
*feeling like you’re always tired despite
how much you sleep
*weak bones and muscles
*trouble exercising
*being unable to concentrate
And in extreme cases:
And in extreme cases:
*fatigue, fainting
*shortness of breath
*heart attack, angina
*spleen dysfunction
*digestive issues
*skin yellowing
Causes of Anemia:
Anemia occurs when there’s a problem with red blood cells making hemoglobin, a protein that carries oxygen throughout the body, especially to the brain where it’s much needed.
Anemia occurs when there’s a problem with red blood cells making hemoglobin, a protein that carries oxygen throughout the body, especially to the brain where it’s much needed.
It’s connected to insufficient iron levels within the blood, in addition to low vitamin B12 and folate levels.
Anemia can also be caused by a loss of blood or a diet that’s too low in those essential nutrients and, thus, hinder the body’s ability to make enough hemoglobin.
Anemia can also be caused by a loss of blood or a diet that’s too low in those essential nutrients and, thus, hinder the body’s ability to make enough hemoglobin.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, “If you have anemia, your body doesn’t get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness or headaches.”
20.Poor Diet
You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be partially alleviated through changing your diet. That’s because your diet ultimately impacts your:
You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be partially alleviated through changing your diet. That’s because your diet ultimately impacts your:
*hormones, causing imbalances
*neurotransmitter function, which make you prone to anxiety or depression
*sleep cycles, making it hard to get enough restful sleep
*mood
*outlook on life
*motivation and so much more
Causes of a Poor Diet Causing You To Be Tired:
*habits
*habits
*lifestyle
*convenience
*other influences
*low-priority
One of the biggest risk factors for feeling tired all the time is being a “carboholic,” meaning someone who overeats grains, refined carbs and sugary foods. This same person also doesn’t acquire enough healthy fats, proteins, vegetables and essential nutrients that support ongoing energy.
How To Correct a Poor Diet:
Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:
Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:
-Foods high in B vitamins — B vitamins are abundant mostly in protein-rich foods. Try having plenty of sources like grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and all kinds of green leafy vegetables.
-Foods high in calcium, magnesium, selenium and zinc, which can all help you to relieve stress and get better sleep — these include unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts and seeds.
-Healthy sources of fats, including omega-3 fatty acids — wild-caught fish, seeds, coconut and olive oil, avocados, and nuts can help stabilize hormones and your mood, so you sleep through the night better and fight depression, stress, and thyroid or adrenal disorders.
At the same time, try to limit or avoid the following.
-High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
-High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
-Processed and refined flour: These “simple carbohydrate” foods act very similar to sugar in the body. They lead to fluctuations in blood sugar, mood swings, hormonal changes and food cravings.
-Excessive caffeine: Too much caffeine can cause anxiety and hinder your ability to sleep well, even if you stop drinking it in the afternoon. Caffeine can remain in your system for up to six hours, so if you are going to have some, curb your intake by around noon each day.
Too much alcohol: Alcohol may help you to fall asleep, but it also interferes with REM sleep (rapid eye movement sleep), which is the deepest sleep state that’s needed to feel rested the following day. It can also increase anxiety and make it hard to manage stress.
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