12 Crazy Reasons Why You're Always Tired
1. Too Many Refined Carbs
While carbs can be used as a source of quick energy. When they are broken down, they are turned into simple sugars, which are then used for fuel.
However, when you consume too many of these refined carbs, you end up causing an adverse reaction where you become tired instead of energized.
When you eat refined carbs, they will cause a rapid blood sugar spikes. This sends a signal to a healthy person's pancreas to produce insulin so that the sugar can move from your blood and into your cells.
This spike and then drastic fall can make you feel tired and craving more carbs, which only resets the cycle. This constant chasing of blood sugar highs and lows can end up causing a lot of damage to your pancreas.
There have been numerous studies highlighting the benefits of reducing intake levels of refined carbs. In one study, children were given snacks high in refined carbs before a soccer game and reported that they were more tired when compared to a group given a snack without refined carbs.
Now don't go and cut out all carbs, just focus on limiting your levels of refined carbs. Research has shown that there are foods that may help prevent tiredness. Both Okra and a diet high in antioxidants have shown to increase alertness and low your fatigue levels.
2. Don't Be a Couch Potato
If you are sedentary, you are likely to also suffer from low energy. Many people claim they are too tired to exercise, but they don't understand that being sedentary is directly related to tiredness levels.
One explanation for this type of inactivity could be from Chronic Fatigue Syndrome (CFS). This is characterized by unexplained extreme fatigue that happens daily.
People with CFS have insufficient strength and endurance levels, which limits their ability to exercise. There have been studies that have shown how simply getting up and moving around can help to improve fatigue levels in people with CFS.
It has also been studied that exercise can reduce fatigue among healthy people as well as those with illnesses, like cancer or diabetes. Even minimal increases in daily activity can be extremely beneficial.
One of the easiest ways to increase your energy levels is to replace your lazy behaviors with active ones. Try standing rather than sitting, take the stairs instead of an elevator, maybe consider walking instead of driving short distances.
3. Be Social
Humans have adapted to have a social connection, and it is one of the most important parts of being human. One of our harshest punishments is solitary confinement and can drive a person mad.
There are areas in the world that have very low rates of disease and depression and a high number of people who are over the age of 100. One of the common factors of these areas is that they have a strong support network.
Being socially isolated can cause you to experience low moods and tiredness; this issue only gets worse as you get older. It is believed that people who have these strong support networks have better physical and mental health as they get older.
If you are consistently tired is can be very helpful to go out and socialize with friends, find a hobby, join a social club, go for a run, do something to get out of the house, and meet new people.
4. Not Getting Enough High-Quality Sleep
This is going to be pretty obvious, get some sleep! If you don't get enough restful sleep, you are going to be tired the next day.
Your body does numerous things while you sleep, including store memory and release hormones that regulate your energy levels and metabolism.
A night of high-quality sleep will allow you to wake up feeling well-rested and refreshed. Adults, on average, need seven hours of sleep per night for optimal health and energy.
More important than just getting sleep is that the sleep is restful and uninterrupted so that your brain can go through the five stages of each sleep cycle.
It is also essential to keep a regular sleep schedule; this can make a drastic difference in your level of tiredness. In a study done on adolescents, it was reported that those who went to bed at the same time every day reported less fatigue and than those who stayed up late on weekends and slept for fewer hours.
Other studies have shown that being more physically active during the day can help you to get a more restful sleep at night. Many people show increases in restful sleep based on how busy they were during the day.
Napping can also boost your energy levels. It has been shown that taking short naps decrease tiredness in people who work long hours.
If you want to improve your sleep, go to bed at a similar time every day, relax before bed, and try to get plenty of activity throughout the day.
5. Sleeping at the Wrong Time
We just talked about getting enough restful sleep, but it is also critical that you sleep at the right time. Sleeping during the day can disrupt your body's natural circadian rhythm. This is the natural cycle your body goes through in response to light and darkness during a 24-hour period.
This can be a common problem or people who work the graveyard shift or night work.
It's estimated that 2–5% of all shift workers suffer from a sleep disorder that is typically described as excessive sleepiness or disrupted sleep that takes place over a month or more.
It is best to sleep during the night, but if your job requires night shift work, some methods and strategies can help improve your energy levels.
In a study, night shift workers were exposed to bright light flashes while wearing dark sunglasses and reported a much higher level of energy and better mood than compared to the control group.
6. Limit Alcohol
Drinking alcohol is another lifestyle habit that, without a doubt, can cause you to be tired and hungover the next day. This is also because alcohol is known as a sedative and will make you feel drowsy.
This would be where the idea of a “nightcap” comes from since it has this drowsy effect; it is thought that this will help someone sleep more soundly.
But regularly drinking alcohol before bed will actually have the opposite and interfere with the quality of your sleep. This will more than likely make you feel more tired than you others would.
Alcohol also acts as a diuretic, meaning that it will cause water to leave your body and make you have to get up at night and pee.
If you want to enjoy a drink, it is a good idea to avoid taking it right before you go to bed. In the US, it is advised that you limit consumption to one drink per day for females and two drinks for males.
Remember that this is a maximum, and limiting your alcohol consumption is beneficial to your health.
7. Food Sensitivities
This one might seem a little odd to people who don't have any known food sensitivities. This issue can cause numerous problems in the body like digestive issues, runny nose, headaches, and rashes.
But fatigue is also a symptom that is often overlooked. Being sensitive to a particular food can cause your body to work harder if they are ingested, which in turn will cause you to feel tired or drained.
While there are numerous common food intolerances that people suffer from. If you suspect that a particular food is causing you to be tired, consult a dietitian who can test you for food sensitivities and determine which foods are causing you problems.
8. Not Eating Enough Calories
Now we talked about reducing your carb intake earlier, but if you overdo it, you can end up just as exhausted. If you don't consume enough calories throughout the day, your body is not able to get the fuel it needs to function correctly. A calorie is a unit of energy that is contained in food, and your body uses them for activities like breathing, and moving muscles.
When you don't consume enough calories, your body will begin to conserve energy by slowing down your metabolism, which will cause you to feel tired.
Think of it as your phone on low power mode with the screen brightness down while outside in the sun…
Now everyone's daily caloric minimum is different based on your body size, activity level, and weight. But most people require a minimum of 1200 calories a day to function and prevent metabolic slowdown.
Besides, it's challenging to get your vitamin and mineral needs when you have a reduced calorie intake. If you don't get enough vitamin D, iron, and other vital nutrients, you can also feel fatigued.
9. Not Getting Enough Protein
Nutrition is always an essential factor when it comes to overall health, and your energy levels are no different.
If you are not getting enough protein in your diet, this can be contributing to your low energy levels. Studies have shown that consuming protein can boost your metabolism and improve your energy level.
While it can help to improve your energy levels, it can also work to help you reach weight loss goals. High protein diets help prevent fatigue inactive people, and it has been shown that this is caused by the amino acid profiles that are present in protein sources.
To keep your metabolism healthy, and improve your energy levels, try to consume a high-quality protein source at every meal.
10. Inadequate Hydration
One thing that many Americans don't get enough of each day is water. Surprising right?
Making sure that you are well hydrated is very important for also maintaining your energy levels.
Numerous reactions take place in your body that requires water; this results in you losing water every day.
Dehydration will occur if you don't consume enough water to replace what is used in these reactions, things like urinating, sweating, and breathing also causes water loss.
There have been several studies that have shown how even being mildly dehydrated can drastically lower energy levels and reduce your ability to concentrate.
It is a widely accepted notion that the average adult should consume around eight glasses of water per day, but your requirements might vary based on your weight, gender, and activity levels.
A useful guide is to listen to your body. If you are thirsty, you should drink water; if you're feeling tired, dizzy, or have a headache, in many cases, water can help to alleviate these symptoms as well.
11. Relying on Energy Drinks
Everyone has heard of RedBull or Monster, or even Bang, there is no shortage of these energy drinks on the market that all come with a promise to give you quick energy or "wiings"
They all include some pretty crazy chemicals and processed ingredients like :
- Amino acids
- Large doses of B vitamins
Now don't get us wrong, these drinks to give you a sugar high and a caffeine rush that makes you feel energized. But they often leave you even more tired and fatigued once the effects of the chemicals they contain wear off.
Studies have shown that while they increased alertness and improved mood for several hours, there was an equal increase in daytime sleepiness the following day.
Drinking caffeinated drinks in the evening can cause sleepiness the following day because of caffeine's long half-life in the body. This creates a vicious cycle of always needing more and more of these energy drinks to keep your sleepiness levels at bay.
It is best to avoid energy drinks at all costs and stick coffee in the morning as your only source of caffeine throughout the day.
12. High-Stress Levels
Chronic stress has shown to have a profound effect on the quality of your life and your energy levels.
While you simply can't avoid all stresses in life, having excessive levels of stress has been linked to increased levels of fatigue in studies.
How you respond to these increases in stress also influences how tired you feel. One study showed that by avoiding dealing with stress, the level of fatigue reported increased.
While it is nearly impossible to avoid all stressful situations, developing strategies to help you manage stress can also help you from feeling fatigued and overwhelmed.
Engaging in mind-body practices like yoga can help you feel more energetic and improve your ability to handle stressful situations.
The Stark Truth
While there are numerous causes for feeling tired and worn out, it is essential to rule out severe medical conditions first.
But feeling overly tired can be related to what you eat, how well you sleep, and in what way you actively manage stress. The stark truth is that you can easily make lifestyle changes that will improve your energy levels as well as your quality of life.
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