A constant feeling of fatigue is very common. In fact, about a third of healthy adolescents, adults and the elderly, are drowsy or tired. Fatigue is a common symptom of a number of pathological conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. Fortunately, they are often easy to fix.
Below are listed 10 possible reasons why you always feel fatigue, and gives recommendations on ways to restore energy.
1. Drinking too much refined carbohydrates
Carbohydrates can be a fast source of energy. When you eat them, the body splits them into sugar, which can be used as fuel. However, consuming too much refined carbohydrates can actually make you feel tired throughout the day. The sugar and processed carbohydrates cause a rapid increase in blood sugar levels. This gives a signal to the pancreas to produce a large amount of insulin to remove sugar from the blood and enter into the cells. Such a surge in blood sugar - and its subsequent fall - can make you feel exhausted. Wanting to get a fast energy, you instinctively pull for the next portion of refined carbohydrates, which can lead to a vicious circle. Several studies have shown that reducing the amount of sugar and processed carbohydrates in food and snacks usually leads to a higher energy reserve. In one study, children eating snacks with a high content of refined carbohydrates before a football match were more fatigued than children who consumed snacks based on peanut butter. Fortunately, studies show that some products can help cope with fatigue. To maintain a steady supply of energy, replace sugar and refined carbohydrates with natural and organic foods rich in fiber, such as vegetables and legumes. Conclusion: The use of refined carbohydrates can lead to fluctuating blood sugar levels, which can make you feel tired. Instead, choose natural and organic products that have minimal effect on blood sugar levels.
2. Sedentary lifestyle
Inaction can be the cause of your low energy. But many people say that they are too tired to train. In fact, one recent study has shown that this is the most common reason that middle-aged and elderly people have indicated in the event of evasion from training. One explanation may be chronic fatigue syndrome (CFS), characterized by daily excessive, inexplicable fatigue. Studies show people suffering from CFS, as a rule, have a low level of strength and endurance, limiting their ability to act. However, a review of studies involving more than 1,500 people found that exercise can reduce fatigue in CFS. The study also showed that exercise can reduce fatigue among healthy people and people with other diseases, such as cancer. Moreover, even a minimal increase in physical activity is beneficial. To increase the energy reserve, replace the slow-moving operating modes with active ones. For example, if possible, stand, but do not sit, go up the stairs, not on the elevator, walk short distances on foot, avoiding transport. Conclusion: A sedentary lifestyle can lead to fatigue in healthy people, as well as those with chronic fatigue syndrome and other health problems. A more active lifestyle can help increase energy.
3. Lack of sleep
Lack of sleep is one of the most obvious causes of fatigue. Your body performs many functions during sleep, including the preservation of memory and the production of hormones that regulate metabolism and energy. After a full sleep, you usually wake up feeling fresh, vivacious and energetic. According to the American Academy of Sleep Medicine and the Sleep Research Society, an adult for optimal health on average needs seven hours of sleep each night. The main thing is that sleep should be calm and continuous so that the brain can go through all five stages of each sleep cycle. In addition, to sleep well, you must observe a constant sleep regime, which will also help prevent fatigue. In one study, adolescents who went to bed at the same time on weekdays and on weekends, showed less fatigue and fewer difficulties with falling asleep than those who went to bed later and slept less hours on weekends. Physical activity during the day can help to have a more restful sleep at night. One study among the elderly found that exercise helped improve sleep quality and reduce fatigue. In addition, a short nap during the day can help increase energy. It was found that a short sleep during the day reduces fatigue in the pilots, often experiencing it because of the long working hours and the time zone change syndrome. To improve the quantity and quality of your sleep, go to bed at about the same time every evening, relax before going to bed and be as active as possible during the day. However, if it is difficult for you to fall asleep or sleep, and you suspect that you can have a sleep disorder, talk with your doctor so that he assesses the quality of your sleep from a professional point of view. Conclusion: Incomplete or poor-quality sleep is a frequent cause of fatigue. A few hours of continuous sleep allow your body and brain to gain strength, allowing you to feel energized all day.
4. Sensitivity to food
Sensitivity to food, or intolerance, usually causes symptoms such as rashes, digestive problems, runny nose or headaches. But fatigue is another commonly observed symptom. Also, studies show that the quality of life of people who are sensitive to food can be more affected by fatigue. The intolerance of such food products is widespread: gluten, dairy products, eggs, soy and corn. If you suspect that certain foods can cause you fatigue, consider visiting an allergist or nutritionist who will investigate your sensitivity to food or prescribe an elimination diet to identify problematic foods. Conclusion: Food intolerance can cause fatigue or lower energy reserves. Elimination diet can help identify the foods to which you have sensitivity.
5. Insufficient calorie intake
Consuming too few calories can cause a feeling of extreme fatigue. Calories are energy units contained in food. Your body uses them to move and nourish processes such as breathing and maintaining a constant body temperature. When you consume too little calories, your metabolism slows down to conserve energy, which can lead to fatigue. Your body can function with a certain number of calories, depending on weight, height, age and other factors. However, most people need at least 1200 calories a day to prevent a slowdown in metabolism. In addition, it is difficult to meet the needs for vitamins and minerals, consuming too few calories. The lack of vitamin D, iron and other important nutrients can also lead to fatigue. To maintain a reserve of energy, you should avoid a sharp reduction in the number of calories, even if you are trying to lose weight. Conclusion: Your body requires a minimum amount of calories to perform daily functions. Consumption of too few calories can lead to fatigue and complicate the satisfaction of nutritional requirements.
6. Sleep at the wrong time
In addition to an inferior sleep, sleeping at the wrong time can reduce your energy. Sleep in the daytime instead of the night disturbs the daily biorhythm of the body, which implies changes that occur under the influence of light and darkness during a 24-hour cycle. Studies have shown that when sleep does not coincide with daily biorhythm, chronic fatigue can develop. This is a common problem among people working on shifts or night work. Specialists in the field of sleep have calculated that 2-5% of all shift workers suffer from a sleep disorder characterized by increased sleepiness or interrupted sleep for one month or more. Moreover, even waking for one or two nights can lead to fatigue. In one study, healthy young people were allowed to sleep seven hours or slightly less than five hours, and then they were awake 21-23 hours. Their fatigue rates increased before and after sleep, regardless of the number of hours of sleep. Whenever possible, it is better to sleep at night. However, if you work on shifts, there are strategies for adjusting your biological clock, which will help improve the energy reserve. In one study, people working on a shift schedule showed less fatigue and a better mood after exposure to bright light pulses, wearing sunglasses on the street and sleeping in total darkness. Using eyeglasses that block ultraviolet radiation can also help people working on shifts. Conclusion: Daytime sleep can disrupt the natural biorhythm of your body and lead to fatigue. Try to sleep at night or adjust your biological clock.
7. Lack of protein
The use of insufficient amounts of protein can be the cause of your fatigue. As it was proved, the use of protein increases the metabolic rate more than carbohydrates or fats. It can contribute to weight loss, and also help prevent fatigue. In one study, participants reported that the degree of fatigue was significantly lower among Korean college students who consumed high protein foods such as fish, meat, eggs and beans at least twice a day. Other studies have shown that protein-rich foods tend to lead to less fatigue in weightlifters and people performing strength exercises. Moreover, studies show that fatigue can be reduced with the help of certain amino acids, which are a building material for proteins, known as branched chain amino acids. To maintain a healthy metabolism and prevent fatigue, strive to consume high-quality protein sources during each meal. Conclusion: The use of a sufficient amount of protein is important for maintaining metabolism and preventing fatigue. Include a good source of protein in every meal.
8. Inadequate fluid loss replenishment
Absorption of a sufficient amount of liquid is important for maintaining a good energy reserve. Many biochemical reactions that occur in your body every day, lead to loss of water, which must be replenished. Dehydration occurs when you do not drink enough fluids to replenish the water removed with urine, feces, and then breathing. Several studies have shown that, even a slight dehydration can lead to a decrease in energy reserves and reduce the ability to concentrate. In one study, men exercising on a treadmill and losing 1% of their body weight in the fluid reported that they are less tired when they perform the same exercise, maintaining a sufficient fluid content in the body. Although you may have heard that you need to drink 8 glasses of 237 ml of water per day, you may need more or less, depending on weight, age, sex and activity level. The basic principle is to drink enough water to maintain a normal level of saturation of the body with water. Conclusion: Even moderate dehydration can reduce energy reserves and concentration of attention. Make sure that you drink enough liquid to replenish the fluid lost during the day.
9. Dependence on energy drinks
Now there are many drinks that promise to quickly replenish the energy supply. In popular energy drinks, as a rule, contain:
- Caffeine
- Sugar
- Amino acids, such as taurine
- Large doses of B vitamins
- Herbs
Such drinks can indeed provide a temporary burst of energy, due to the high content of caffeine and sugar. For example, a study conducted in adults with healthy sleep depres- sion found that the use of "power engineers" led to a slight increase in concentration and mental function. Unfortunately, such energy drinks are also capable, most likely, to lead to a return of fatigue, when the effect of caffeine and sugar ends. A survey of 41 studies has shown that, although energy drinks increase concentration and improve mood for several hours after their use, the next day there is often excessive daytime sleepiness. Although the different brands of caffeine content is different, "energetic" can contain up to 350 mg, and in the bank of some energy drinks can be at least 500 mg. For comparison, a cup of coffee usually contains 77-150 mg of caffeine. Nevertheless, even the use of small doses of caffeinated beverages in the second half of the day can prevent sleep and lead to a decrease in energy reserves the next day. To break such a vicious circle, try to reduce and gradually wean yourself from energy drinks. In addition, it is necessary to limit the use of coffee and other beverages containing caffeine early in the morning, especially on an empty stomach. Conclusion: Energy drinks contain caffeine and other ingredients that can provide a temporary burst of energy, but often lead to recurrent fatigue.
10. High level of stress
Chronic stress can have a huge impact on energy reserves and quality of life. Although a little stress is the norm, a number of studies have linked excessive levels of stress with fatigue. In addition, your reaction to stress can affect how tired you feel. One study on college students showed that avoiding stress control leads to the greatest degree of fatigue. Although, perhaps you can not avoid stressful situations, but developing stress management techniques can help you prevent a feeling of complete exhaustion. For example, large survey articles on research show that yoga and meditation can help relieve stress. Doing such or similar psychophysical practices can ultimately help you feel more energetic and better cope with stress. Conclusion: Excessive stress can lead to fatigue and reduce the quality of life. Occupation by technicians to reduce stress can help increase energy.
The main conclusion
There are many possible causes of chronic fatigue. It is very important to first eliminate health problems, since the disease is often accompanied by fatigue. However, excessive fatigue can be due to the fact that you eat and drink, how active you are or how you cope with stress. Fortunately, by making a few changes in your lifestyle, you can significantly increase your energy supply and the overall quality of life. If you need ideas and support in changing eating habits, you have a wonderful opportunity - a free weekly course "Rainbow on a plate". Within 7 days you will receive 7 video lessons on nutrition, creating a balanced diet and overcoming unhealthy eating habits such as overeating. You can sign up for the course free of charge until September 14th via this link.