Feeling tired all the time is normal. And people do not usually pay attention to it where in fact that it is reported around 33% of teenagers, adults and old people feel sleepy or fatigued.
Simple lifestyle factor is the most reasons why people have several conditions and serious diseases in several cases.
In this article, we’ve listed 10 simple lifestyle factors why you’re always feeling tired and provide solutions for ways how to get back your energy.
1. Too Much Intake Of Refined Carbs
Carb is good for the body and it is known to be a quick source of energy, however, too much intake of carbs can cause someone to feel tired all day.
It is known that when sugar and carbs are intakes, they can result in an increase in the blood sugar, this increase and the subsequent decrease can make someone feel tired or exhausted.
While study has found that adequate amount of intake sugar and carbs in a meal per day typically have greater energy levels.
Too much carbs can lead someone blood sugar levels unstable, which can make feel tired, it is best to choose whole foods that have a minimal and adequate amount of carbs.
2. Sedentary Lifestyle
To people with no physical activity is one of the most reasons of feeling tired, though people say that physical activity can also make someone tired and they’re too tired to exercise.
In this article, we will explain why it is a common reason for feeling tired.
Without physical activity can cause to lower your energy and research recommends people with Chronic Fatigue Syndrome usually have low strength and endurance levels which may limit their exercise.
It is also shown that proper exercise can reduce fatigue and people with other illnesses. An increase of physical activity seems to be a benefit for everyone.
Boosting your energy levels by doing a physical activity can replace sedentary lifestyle to active ones.
Whenever possible, stand rather than to sit, take stairs not elevator, and walk rather than to use a car in short distance places.
3. No Quality and Enough Sleep
In everyday life of a person, having an enough sleep is very important to fulfill a daily work in every day and not enough sleep is a common cause of fatigue.
An adult needs an average of seven hours of sleep per night according to American Academy of Sleep Medicine and Sleep Research Society.
While a person sleeps, the body does many things, store memory and release hormones that regulate the metabolism and energy levels.
A person with a night of high-quality sleep typically wakes up feeling refreshed, alert and energized.
A study shows that a regular enough and quality sleep routine can help to prevent tiredness.
Also, to improve the quality of sleep, have a sleep at the same time every night and have plenty of physical activity in the daytime.
4. Food Intolerances
Tolerating yourself in food and not being sensitive in food eating typically cause allergy-like rashes, digestive problems, headaches and runny nose.
Research shows that quality of life might be affected by fatigue in those with food intolerances or sensitivities.
Food intolerances can cause someone the feeling of fatigue or can lower energy levels, having a proper diet and determining foods intake can help you with fatigue.
5. Not Enough Calories
Calories are energy found in food. The body needs it to move and fuel us. Not enough calories can cause someone feeling tired or exhausted and can slow down the metabolism that potentially causes fatigue.
In order to meet your vitamins and mineral intake having enough and adequate amount of calories is important.
6. Wrong Timing Sleep
This is an addition to inadequate sleep, is having sleep at the wrong time can reduce the energy.
One of this is sleeping during the day rather than at night can disrupt the body’s circadian rhythm, changes in response to light and darkness during a 24-hour cycle which researchers found that it may develop chronic fatigue.
Performing a night work or shift is a reason of this and common problem to people which may suffer from sleep disorder according to sleep experts.
Also, staying awake during the night in 1-2 days can cause fatigue.
Whenever possible, it is best to sleep during the night.
7. Not Having Enough Protein
Protein intake is also important as it is considered reason to contribute fatigue if not having enough of it. It is also shown to boost your metabolic rate more than carbs or fat do.
In one study, Korean college students who reported having high-protein foods like fish, meat, beans and eggs at least twice a day significantly lower their fatigue levels.
A study shows that high-protein intake can produce less fatigue among weight lifters and people who perform physical activity or training.
Also, aim to intake high-quality protein source food every day to keep your metabolism strong and prevent fatigue.
8. Not Well Hydrated
Staying well hydrated is very important in maintaining a good energy level.
The biochemical reactions in the body take place every day resulting in loss of water that needs to be fulfilled or replaced.
Having not enough liquid can cause dehydration, and replacing the loss of water whenever we urine, stools, sweat and even breath is a must.
Mild dehydration in many studies has shown to lead someone to lower the energy levels and ability to concentrate.
A person needs to drink eight 8-ounce (237-ml) more glasses of water, more or less daily depending on the weight, age, gender and level of activity.
Maintain a good hydration level by drinking enough of liquid and replacing fluid lost are keys to maintain your good energy levels.
9. Relying Too Much On Energy Drinks
Many people believe in some beverage’s promise to quick give energy.
Below is a list of popular energy drinks
- Amino acids
- Large doses of B vitamins
Thought some may really increase energy levels but for temporarily only due to their high caffeine and sugar contents.
However, too much of this energy drink may result to interfere with sleep after consumption and sometimes even at smaller dosages, drinking caffeinated beverages in the afternoon may interfere with sleep and lead to low energy levels the following day.
A solution, try reducing your intake to gradually weaning from these energy drinks.
To summarize, energy drinks contain caffeine and other ingredients that provide a temporary energy boost but some.
10. Too Much Stress Levels
Stress have found to affect on someone energy levels and quality of life. Though stress is normal, too much of it have linked to increasing fatigue in several studies.
How someone deals with stress influence how tired they feel. Though in one study, avoiding dealing with stress led to great levels of fatigue.
Stress may not be avoided in some situations, but you can develop strategies in managing it may help you to prevent feeling exhausted and fatigue.
Studies suggest, for instance having a yoga, meditation or engaging in similar mind-body practices can help in dealing stress and ultimately help you feel more energetic to cope and relieve stress.
This list are possible causes for feeling chronically tired as fatigue sometimes accompanied by illness it is best to rule out medical conditions first.
Feeling tired maybe causes of what you eat and drink, what you do, how much activity you get and how you manage stress.
It is a good thing that few lifestyle changes might well improve your energy levels and overall quality of life.