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10 Reasons You’re Always Tired (and what you can do about it)
By Franziska Spritzler
Feeling tired on a regular basis is extremely
common. In fact, about one-third of healthy teens,
adults and older individuals report feeling sleepy or
fatigued. Fatigue is a common symptom of several
conditions and serious diseases, but in most cases it
is caused by simple lifestyle factors.
There are many possible causes for feeling chronically
tired. It’s important to rule out medical conditions first,
as fatigue often accompanies illness. However, feeling
overly tired may be related to what you eat and drink,
how much activity you get or the way you manage
stress. The good news is that making a few lifestyle
changes may very well improve your energy levels and
overall quality of life.
Here are 10 potential reasons why you’re always tired
and recommendations for ways to get your energy back.
1. Consuming Too Many Refined Carbs: Carbs can
be a quick source of energy. When you eat them,
your body breaks them down into sugar, which can
be used for fuel. However, consuming refined carbs
can lead to unstable blood sugar levels, which can
make you feel tired. Instead, choose whole foods
that minimally impact your blood sugar.
2. Leading a Sedentary Lifestyle: Inactivity could be
the root cause of your low energy. Being sedentary can
lead to fatigue in healthy people, as well as those with
chronic fatigue syndrome or other health problems.
Being more active can help boost energy levels.
3. Not Getting Enough High-Quality Sleep:
Inadequate or poor-quality sleep is a common cause
of fatigue. Getting several hours of uninterrupted
sleep allows your body and brain to recharge,
allowing you to feel energized during the day.
4. Food Sensitivities: Food intolerances can cause
fatigue or low energy levels. Following a food
elimination diet may help determine which foods
you are sensitive to. If you suspect that certain
foods may be making you tired, consider working
with an allergist or dietitian who can test you for
food sensitivities or prescribe an elimination diet to
determine which foods are problematic.
5. Not Eating Enough Calories: Consuming too few
calories can cause feelings of exhaustion. Your body
requires a minimum number of calories in order to
perform daily functions. Consuming too few calories
can lead to fatigue and make it difficult to meet
nutrient needs. In order to keep your energy levels
up, avoid drastic cuts in calorie intake, even if your
goal is weight loss. You can calculate your calorie
needs using the calorie calculator in this article.
6. Sleeping at the Wrong Time: Lack of enough sleep
is a major cause fatigue and tiredness. Sleeping
during the day can upset your body’s natural
rhythm and lead to fatigue. Try to sleep at night or
retrain your body clock. This is a common problem
among people who perform shift or night work.
7. Not Getting Enough Protein: Inadequate protein
intake could be contributing to your fatigue. In
addition to aiding weight loss, this may also help
prevent tiredness. To keep your metabolism strong
and prevent fatigue, aim to consume a high-quality
protein source at every meal. Consuming adequate
protein is important for keeping your metabolism
up and preventing fatigue. Include a good protein
source at every meal.
8. Inadequate Hydration: Staying well hydrated is
important for maintaining good energy levels. Even
mild dehydration may reduce energy levels and
alertness. Make sure to drink enough to replace
fluid lost during the day. The many biochemical
reactions that take place in your body every day
result in a loss of water that needs to be replaced.
The key is drinking enough to maintain good
hydration levels. Here are some common signs of
dehydration.
9. Relying on Energy Drinks: Energy drinks contain
caffeine and other ingredients that can provide a
temporary energy boost, but often lead to rebound
fatigue. To break the cycle, try cutting back and
gradually weaning yourself off these energy drinks.
In addition, limit coffee and other caffeinated
beverage consumption to early in the day.
10. High Stress Levels: Excessive stress can cause
fatigue and reduce your quality of life. Practicing
stress-reduction techniques may help improve your
energy levels. Remember, your response to stress
can influence how tired you feel.