A lot of us wake up each morning feeling tired, groggy and as though we'd never even slept the night before. This leads to the development of a lot of unhealthy habits, such as drinking more caffeine or eating more sugar to keep ourselves awake. There are also unhealthy side effects to the lack of sleep, which includes lack of focus and lessened productivity. While you may not even know why you feel this way each day, once you identify them, you can change things and regain your energy.'
Not Eating A Balanced Diet
If you're eating a lot of carbohydrates and processed foods instead of colorful fruits and vegetables, you'll have your energy quickly drained. These foods give you a lot of energy for a short amount of time before you crash. At the same time, they also use up your vital nutrients and deplete your body of energy. Simply put, your body needs healthy food to produce energy.
Too much caffeine also wreaks havoc on your energy levels. While caffeine does produce a short adrenalin rush, this comes from glucose (sugar) production and when that's depleted you'll feel exhausted and begin craving caffeine again.
Make sure to include lots of foods in your diet that are high in B vitamins, magnesium and vitamin C. This includes whole grains, nuts, seeds, fruits and broccoli as well as other leafy green and brightly colored vegetables.
Consuming a wholesome diet is just as important as making sure you're drinking plenty of water. This is especially true for women as shown in a 2012 study conducted by “The Journal of Nutrition.” Those women in the study who didn't replenish a minimum of 1.5% of their water loss not only experienced mood swings but they also lacked energy. Researchers believe this is due to the neurons in your hypothalamus sending mood-altering messages to the rest of your brain telling you that you need to drink more water.
The best thing yto do is listen when your body sends you this message. Remember, you should drink 8 glasses of water each day. You can tell if you're drinking enough because you'll need to pee at least once every three hours and it should be light yellow.
Missing Vital Vitamins
When you don't have enough vitamins and minerals, you won't have lots of energy. It's essential that you get plenty of iron to avoid developing anemia. Other vitamins that are important include vitamin D and vitamin B12.
B12 is necessary for your body to make red blood cells and keep your neurons working properly. When you don't have enough the amount of oxygen in your blood decreases, leaving you fatigued. As you age, your body manufactures less intrinsic factor (a protein) and thus you have less B12. Since B12 is only found in meat, you run an even higher risk of having low B12 levels if you've had surgery and if you're a vegetarian or a vegan.
If you are not only tired but also forgetful, have restless legs or numbness and tingling, then your doctor should do a blood draw to check your B12 level. When the test shows you're low on B12 you will need supplements. A typical dosage ranges from 100 to 500mcg. Make sure to choose methylcobalamin, not cyanocobalamin, as it's easier for your body to use.
An Improper Amount of Exercise
When you don't exercise enough and yet you're under a lot of stress, you'll feel drained. This is because your cortisol and blood glucose levels increase when you're under a lot of stress. If you don't exercise so that you can release that tension, you'll have so much cortisol built up that you won't sleep well. This is why it's so important to have between 75 and 150 minutes of exercise per week. Even 15 minutes of exercise here and there is better than nothing. According to the “Journal of Clinical Sleep Medicine,” it takes a couple of weeks before you'll start feeling the benefits though.
On the other hand, it's also possible to exercise too much. This typically happens when you push your body too far. Doing so results in fatigue and trouble sleeping because they create a spike in your cortisol level. The best thing to do is take a few days to do nothing but rest before easing back into your routine.
Worrying Too Much
Whether you're having problems at work, struggling financially or going through a family crisis, this extra mental stress will take a toll on your body in many ways. They will cause you to toss and turn all night. According to Marc Bubbs, ND, CSCS, this is because cortisol remains high at all times when you're going through a stressful time in life. This is because your body remains on constant alert, making it difficult to fall or stay asleep.
While you can't always control your stress levels, it is possible to change your reaction to the stress. You can engage in worry meditation, journaling or mindfulness practices. When done before going to sleep at night, these activities will help you let it all go.
Underlying Health Issues
Good health and good sleep go together, hand-in-hand. So, if you're unable to discover a reason for your fatigue there are some underlying illnesses that might occur. In this case, you'll definitely need to talk to your doctor. He will be the first to tell you that there are many illnesses that could be occurring here.
First, people who've had a heart attack oftentimes have had trouble sleeping, leaving them feeling quite fatigued, for weeks beforehand. Typically, you'll also have weariness and shortness of breath when exerting yourself all because you can't get enough oxygen. Other signs include chest pain, anxiety and trouble concentrating. Your doctor will conduct a stress test or an echocardiogram to makes sure your heart is fine.
Anemia can also cause fatigue because your red blood cells will be poorly formed, which means that your body won't get enough oxygen. Taking an iron supplement may not be enough to help. In fact, getting too much iron can also wear you down. Of course, if you're a vegan or a vegetarian, you're at a higher risk of developing anemia. However, you may not realize this is also true for those who have digestive or thyroid problems, as well as women who are on hormonal birth control or have a very heavy menstrual flow. Your doctor will need to do a blood test to decide how much iron you need. Once he's able to level things out for you he'll continue to check your blood every three to six months to make sure things stay normal.
While on the topic of thyroid problems, you should know that they too can cause fatigue. This is because the thyroid gland controls your metabolism. So, hypothyroidism (when your thyroid doesn't make enough thyroid hormone) is a possible culprit here.
Anyone who's had a UTI before knows the burning sensation it causes when you urinate. However, what you may not realize is that fatigue and a general ill feeling oftentimes also go with a UTI. This is especially true for anyone over the age of 40. Ashley Carroll, MD, and the Virginia Commonwealth University's assistant urogynecology professor says this is the way your body forces you into resting. You don't have to wait and rest though. There are prescription antibiotics available to kill the bacteria in 7 to 10 days. If you're prone to having frequent UTIs (more than a few each year), your doctor may prescribe long-term prophylactic antibiotics.
Another possibility is diabetes, which will cause a dramatic drop in your blood sugar. Since blood sugar gives your body energy, you'll feel exhausted when you don't have enough. This is definitely a possibility, especially if you also experience extreme thirst when you feel fatigued.
It's also possible that you're suffering from depression. This may surprise you, but the truth is that depressed people have different experiences, although most will admit to feeling fatigued. Of course, the more common signs of depression do include feelings of hopelessness, loneliness and sadness. If you're experiencing these feelings along with your fatigue, it's possible that you're depressed.
The Bottom Line
Ultimately, a healthy sleep cycle is necessary for you to have a happy, healthy life. Making some small changes can usually help. If not, you'll need to speak with your doctor. Either way, don't overlook it.
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