Some people experience tiredness all the time. It is usually a cause of any chronic disease but often times it is because of simple lifestyle factors. In fact 1/3rd of teenagers, adults and older individual’s complaint of feeling tired and fatigued all the time. Here are some of the reasons why you feel tired all the time:
Consuming too much of refined carbs:
Carbs are very important and are a quick source of energy. They are broken down into sugars and used as fuel. However, consuming too many refined carbs can make you feel tired. When you eat too much of processed carbs and sugar, it cause a sudden rise in blood sugar levels which causes the release of hormone to balance the sugar levels in the blood.
This quick rise and fall in the blood sugar levels can make you feel tired, which makes you crave for quick energy, which makes you go for another source of refined carbs, which creates a vicious cycle. Different studies have shown that consuming too many refined carbs can cause tiredness.
In one study children who ate snacks high in refined carbs before a soccer game reported feeling tired quicker then children who ate peanut butter snack. It is best to opt for whole foods instead of processed refined carbs foods to avoid feeling tired all the time.
Sedentary life style:
Inactivity is the root cause of low energy levels in some people but they complain that they are too tired to exercise. One reason could be Chronic Fatigue syndrome, CFS. This is categorized by unexplained extreme tiredness on the daily basis.
Research shows that individuals with CFS have lower endurance and energy levels which limits their workout ability. However, one observational study including 15000 participants found that the strength and endurance levels increased significantly in people with CFS after they started working out on daily basis.
To increase energy levels, replace your sedentary behaviors with more active ones like taking stairs instead of elevator, working standing up instead of sitting and walking short distances instead of driving.
Not getting enough quality sleep:
Not getting enough quality sleep is one reason you may be feeling tired. Your body does a number of things while you are asleep like store memory, and release hormone that regulate your energy levels and metabolism. After a good night sleep, you typically wake up feeling energized, refreshed and alert.
American Academy of sleep medicine and sleep research society recommends 7hours of uninterrupted sleep for optimal health. It is important to maintain a sleeping pattern and routine in addition to getting enough sleep hours.
One study showed that younger adults who went to bed at the same time at week days felt more alert and refreshed then those who went to bed late and stayed up late during weekends. Furthermore, being physically active may help people get better sleep at night.
In one study older adults reported sleeping better at night after working out during the day. Napping during the day also can boost energy levels and improve strength. Go to bed at the same time every night after plenty of activity during the day to prevent feeling tired and slaggy. However, if you suspect having sleeping problems, it is best to seek medical attention.
Eating too little calories:
Calories are the units of energy found in the food. The numbers of calories you eat help your body perform different functions like breathing, and maintaining body temperature. When you eat too little calories, your metabolism slows down in order to conserve energy, the slowing down of metabolism results in tiredness.
The number of calories you need to eat for the optimal functioning of your body depends on your weight, height, activity and your age. Most people require an average of 1200 calories to prevent metabolic slowdown, but the experts on ageing suggest that the metabolism slows down with age, so the body requires fewer calories to function.
And older people should eat at the top of their calorie requirement to function properly without feeling fatigued. In order to avoid feeling tired avoid cutting back drastically on calories even if your goal is weight loss, having too of important nutrients in food like vitamin D and iron also leads to fatigue and feeling tired , so eat nutrient dense foods that are not too low in calories.
There are many reasons why you could be feeling chronically tired, like dehydration, not following a sleeping pattern, stress, having too much of energy drinks or having food allergies. It is best to rule out medical conditions first because mostly, tiredness is followed by illness. Making little lifestyle changes can go a long way in making a difference and boosting your energy level.
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