Why am I Always Tired? – Here’s Why!!
Do you feel like you’re always tired? Most of us know what it’s like to be tired, especially when we have a cold, flu or even some other viral infection. But when your suffering from a constant lack of energy and ongoing fatigue, it may be time to check with your doctor. In most cases, there’s a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia or some other health condition. If that’s the case, then the long-term outlook is good. Fatigue is a lingering tiredness that is constant and limiting. With fatigue, you’ll have unexplained, persistent and relapsing exhaustion. It’s similar to how you feel when you have the flu or have missed a lot of sleep. If you have chronic fatigue, you may wake in the morning feeling as though you’ve not slept at all. Or you may be unable to function at work or be productive at home. Little things you do and don’t do, can exhaust you both physically and mentally, which can make getting through your day a chore and exhausting. And that’s not a way to live and we want to help you feel better and put the pep back in your step. Here are common bad habits that can make you feel tired and simple lifestyle tweaks that will help give you back that energy you so desperately need.
Dehydration – Not Drinking Enough Water
Being even slightly dehydrated as little as 2% of normal fluid loss can take a toll on your energy levels. It’s extremely important to drink plenty of water. Dehydration can cause a reduction in blood volume, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day. You’ll be able to tell a big difference in how you feel, just by drinking your daily water intake.
This condition is more common in women with heavy periods or who don’t consume enough iron. Anemia is a condition in which you do not have a sufficient amount of red blood cells or hemoglobin, the portion of your blood cells that bind to oxygen. This can result in the rest of your body becoming oxygen deprived, causing fatigue or different portions of your body to stop functioning properly. This is a very common condition for women and those with chronic diseases. If you believe you are suffering from anemia, there are a number of things you can do to help treat your condition. Certain vitamins and minerals are necessary to build a sufficient amount of healthy red blood cells. Here are some essential nutrients you should consume to treat or prevent Anemia.
- Iron rich foods
- Foods high in folic acid
- Vitamin B12 rich foods
- Vitamin C rich foods
If you have been told to take iron pills to treat your anemia, you will need to do so without consuming beverages high in caffeine, calcium supplements, milk or foods high in fiber. Also avoid taking your iron supplement within two hours of consuming an antacid. These products can prevent your body from adequately absorbing your iron, limiting the supplement’s effectiveness.
Lack of Iron
An iron deficiency can leave you feeling sluggish, irritable, weak and unable to focus. It makes you tired because less oxygen travels to the muscles and cells. Boost your iron intake to reduce your risk of anemia by loading up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts and peanut butter and pair them with foods high in vitamin C, because vitamin C improves iron absorption when eaten together. An iron deficiency may be due to an underlying health problem too, so if you’re experiencing these symptoms of iron deficiency, you should visit your doc.
Are you a Perfectionist?
Striving to be perfect is impossible, being a perfectionist makes you work much harder and longer than necessary and can be exhausting. Nothing ever seems quite right, there is always a small detail that could be added, removed or changed to make your project perfect. Unfortunately, perfect doesn’t really exist and your perfectionism is just getting in the way of your productivity and making you feel tired and exhausted. So setting a time limit for yourself on your projects and taking care to obey it. In time, you’ll realize that the extra time you were taking wasn’t actually improving your work.
You Slept Until Noon on Saturday
There’s no greater pleasure than hitting the snooze button on weekends, but delaying your day has a downside. When you’re on a regular sleep schedule, your body understands when it’s supposed to be awake and when it should be resting. But a couple extra hours of shuteye messes that up. If you normally get up at 6 a.m. on weekdays but crash until noon on Saturday, you’ve lost out on 6 hours of light exposure and postponed your breakfast, throwing your body for a loop. What you need to do is sleep only an extra 60 to 90 minutes when you’ve got the time. Get out of bed, whip up some breakfast and see the light of day. You can always nap later if you’re craving more couch time. Besides taking naps are healthier for you then sleeping in.
You Spoil Your Dog
Forget him crowding your bed, make your critter crash in his crate instead. In a new study from the Mayo Clinic, 10 percent of patients reported their pets disturbing their sleep at night. Common annoyances included snoring, whimpering, wandering around the house and begging to go outside. Shut Baxter out of the bedroom or get used to your diva dog’s demands (and plenty of groggy mornings to come).
Your always Expecting the Worst
If you assume that you’re about to get fired when your boss calls you into an unexpected meeting or you’re too afraid to ride your bike because you worry you’ll get into an accident, then you’re guilty of “catastrophizing,” or expecting that the worst-case scenario will always occur. This anxiety can paralyze you and make you mentally exhausted. When you catch yourself having these thoughts, take a deep breath and ask yourself how likely it is that the worst really will happen. Getting outdoors, meditating, exercising or even sharing your concerns with a friend may help you better cope and become more realistic.
Don’t Live off Junk Food
Foods loaded with sugar and simple carbs (like the ones you’ll find in a box or at the drive-thru window) rank high on the glycemic index (GI), an indicator of how rapidly carbohydrates increase blood sugar. Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day. Keep your blood sugar steady by having a lean protein along with a whole grain at every meal. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato or salad with chicken and fruit.
Checking E-mails at Bedtime
The glaring light of a tablet, smartphone or even your computer’s backlit screen can throw off your body’s natural circadian rhythm by suppressing melatonin, which is a hormone that helps regulate sleep and wake cycles. Sensitivity to the digital glow of tech toys can vary from person to person, but in general it’s a good idea to avoid all technology for one to two hours before bedtime. Can’t avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.
Poor Dieting and Skipping Breakfast
The food you eat fuels your body and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you’ll feel sluggish. Eating breakfast is like starting a fire in your body by kick starting your metabolism. Eat a breakfast that includes whole grains, lean protein and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter. A tasty smoothie made with fruit, protein powder, low-fat milk and almond butter or eggs with two slices of whole-wheat toast and low-fat Greek yogurt. Now that’s how you start out a good day. You’ll feel so much better and more productive!
Not Getting Plenty of Rest and Always Staying Stressed
When you don’t get enough sleep, you end up feeling grumpy, unfocused and hungry. However, not sleeping enough can affect a lot more than just your mood. It can also cause your health to deteriorate. You might not realize it, but not getting enough sleep can increase your risk of high blood pressure, depression, stroke, heart attack, obesity and type 2 diabetes. Beyond all of the health issues mentioned previously, sleep deprivation can also cause your overall productivity and quality of living to decline. Some individuals have even passed away because they didn’t get enough sleep. Stress can take a huge toll on your body, like lack of sleep, it can affect your heart, increasing your chances of a heart attack and even a stroke. High Blood Pressure and depression too. If you get stressed out, please get away from whatever is the cause. Escape, rest your mind by going outside and taking in the wonders of nature. I truly feel that nature is a great way to heal the soul. If you have a hemic go and close your eyes and let everything escape your mind by listening to the beautiful sounds around you. Or go lay a blanket down and relax your mind and body and let nature help. I know some may think, “yeah like that will help” but how do you know if you haven’t tired it. Try it, but you have to really try, don’t think of anything. Connect with yourself and take a few deep breaths and release. I guarantee you’ll feel so much better if you just relax. Whatever helps you relax, do it! And make sure you get at least 8 to 9 hours of sleep.