In today’s fast past society, it’s common to find yourself tired. You are probably on the go until you’re exhausted. At that point, you might pump your body with caffeine. But why is it that you are so tired? It could be from lack of sleep, poor diet, or a medical condition. Can you relate to being overly tired? Maybe you are curious to learn how you can improve your energy levels. Keep reading for a list of symptoms, causes, and home remedies.
Although you already know what it feels like to be tired, symptoms can range from physical, mental, and emotional effects. Physical symptoms include sore muscles or muscle weakness along with blurry vision and slowed reflexes. Mental and emotional symptoms include impaired decision making, poor concentration, hallucinations, moodiness, short-term memory loss, low motivation, and reduced ability to pay attention.
Many situations in life can cause stress including financial problems, work conditions, or relationship issues. Long-term stress can have an adverse effect on physical and emotional health, leading to illnesses. There are several things you can do to relieve stress such as identifying the source, communicating your concerns, viewing the situation differently, or engaging in physical activity. Physical activity releases endorphins, a “feel good” hormone.
In a fast-paced, busy lifestyle, sometimes your diet can suffer. Fatigue can be a result of an imbalanced diet when your body does not receive all of the nutrients they need. You need a healthy mix of fruits, vegetables, grains, protein, and dairy. If your diet is lacking, try eating the right amount of calories and cut down on sugar. You should ensure that whole grains are half of the grains you consume. Also, eat at regular intervals and drink plenty of water.
Anemia is a condition that occurs when your blood does not contain enough red blood cells. If you are anemic, when you bleed it causes you to lose red blood cells at a faster rate than your body can produce, or your body attacks red blood cells. A few different types of anemia are iron deficiency anemia, vitamin deficiency anemia, aplastic anemia, and sickle cell anemia. To prevent anemia, it is important to include iron, folate, vitamin B-12, and vitamin C in your diet. Beans, lentils, dark green leafy vegetables, dairy products, fruit juices, strawberries, and broccoli are all good examples of foods that contain those nutrients.
Depression and fatigue often go hand in hand. People who are depressed may suffer from fatigue because they mentally feel tired, restricting themselves from engaging in activities, and they typically have trouble sleeping at night. Fatigue can sometimes cause depression because disorders such as insomnia or sleep apnea prevent people from getting a good night’s rest, resulting in lack of motivation. People with either condition should try deep breathing exercises, massages, stretching, or yoga to combat lack of motivation. It’s also recommended to have a normal bedtime routine along with a dark, silent, and cool room. Avoid taking naps longer than 20 minutes as well as caffeine, alcohol, and tobacco. You should not exercise at least four hours before bedtime.
Have you ever thought the food you’re eating could be the cause of fatigue? Aside from an unhealthy diet, unknown food allergies could be the cause of fatigue. Many food intolerances that cause fatigue include gluten, dairy, eggs, caffeine, peanuts, chocolate, yeast, alcohol, and shellfish. The recommended diet for people suffering from chronic fatigue includes cabbage, papaya, vegetables, lentils, and beans. Omega 3s and omega 6s are also important along with plenty of water. On the contrary, foods to avoid include additives, preservatives, sugar, refined white flour, and tap water.
Believe it or not, sitting on the couch all day or relaxing too much can cause tiredness. To overcome fatigue, your body needs to re-energize. Research shows moderate exercise lasting 20 minutes per day will increase energy. Adults should exercise for two and half hours per week to see optimal results. Two or more of those days should include muscle-strengthening activities.
Fatigue in women is common due to the hormonal changes the body endures. Tiredness is most noticeable during perimenopause and menopause. Symptoms of fatigue caused by hormonal imbalances include mood swings, insomnia, depression, and anxiety. If you believe you are experiencing hormonal imbalances, your doctor will be able to diagnose through tests and prescribe the best treatment plan. Following a proper nutrition and fitness plan will assist in maintaining hormonal balances.
There are several risks of fatigue from internal health to physical. Health risks include developing depression, social isolation, lifestyle restrictions, and increased work or school absences. Fatigue can have a negative effect on a career because it reduces the ability to make smart decisions, hinders communication skills, slows productivity, and delays reaction time in thought and physical speed. When driving while fatigued, the risk of falling asleep at the wheel can be very dangerous. Keep the vehicle well ventilated if you feel tired while driving. Also, listen to the radio, stop often, and eat light, avoiding heavy fat-filled foods.
Talk to Your Doctor
It’s time to visit your medical provider if the symptoms of fatigue continue or get worse. Seek emergency care if the fatigue is accompanied by chest pain, shortness of breath, irregular heartbeat, or a light-headed feeling. Report any abdominal, pelvic, or back pain, too. A severe headache, abnormal bleeding from the rectum, or vomiting along with fatigue require immediate care.