Fatigue!
- Dietitian.Lauren Hmede
- Apr 8, 2019
- 3 min read
10 Often Overlooked Causes of Fatigue
You wake up feeling tired and coffee has become your best friend. Well you need to know as we age some diseases affect your energy level while throughout your life your lifestyle choices are the main reason behind fatigue.
1. POOR SLEEP QUALITY
You may think that sleeping 8 hours is a good sleep well but what about the quality of your sleep. For adults, good quality sleep means that you typically fall asleep in 30 minutes or less, sleep soundly through the night with no more than one awakening, and drift back to sleep within 20 minutes if you do wake up. In order to have a good sleep quality you need to limit daytime naps, limit stimulating food and have a comfrotable environment in order to sleep well.
2. A SEDENTARY LIFESTYLE
Sedentary lifestyle has been linked to chronic disease in addition to the loss of muscle mass and flaxibility with time your heart muscles weaken and you will get tired. You need to include exercise as a normal part of your lifestlye as it strengthen your muscles.
3. OVEREXERCISING
Exercising too much might actually be the source of your fatigue but it is not always like this as fatigue after exercise is normally occuring. This fatigue should leave the individual somewhat exhilarated but not overly exhausted. But fatigue that lasts for days means you’ve pushed beyond your limits, and your body isn’t repairing and replenishing itself fast enough. Some other signs you’re overexercising include lingering soreness, overuse injuries, a decline in stamina and chronic colds. So listen to your body, and give it the rest it requires.
4. AN UNBALANCED DIET
Poor diet quality like diet high in sugar and processed food, you may be eating less than your needs or you may have vitamin D deficiency are linked to fatigue.
Aim to have smaller meals and food rich in fruits, vegetables and whole grains.
5. THE WRONG FLUIDS
Adequate hydration is really important for normal body functioning. Moreover, replacing water with sugary drinks that result in blood sugar spikes and then drop cause fatigue. In addition consuming alcohol and caffeinated drinks near bedtime result in fatigue too. So try to have your fluid needs from plain water.
6. CERTAIN MEDICATIONS AND HEALTH ISSUES
You need to consult your doctor about any symptomes you have and that is may be due to lifestyle factors or side effects of some medications such as antihistamines, according to Mayo Clinic. Plus, certain health issues including anemia, fibromyalgia, hypothyroidism and sleep apnea can bring on fatigue.
7. ISOLATION
Isolation while spending time alone without seeing people has been linked to depression and fatigue so it is important to socialize and connect with people in order ti improve your overall health.
8. STRESS
Chronic stress has been linked to high cortisol level that induces inflammation and lower ATP production thus linked to fatigue. So try to include exercise at your routine and find ways to manage your stress.
9. NEWS OVERDOSE
A major cause of stress? The news. “Unfortunately, the news is too frequently bombarded with stories of suffering. “These stories can skew your view of the world and cause you to focus on your worst fears, instead of recognizing the good that surrounds you.” That’s not to say you shouldn’t know what’s going on in the world. It’s imperative to be an informed citizen. But with the accessibility and abundance of news these days, it can be easy to go beyond educating yourself and straight to an exhausting overdose. Know when to turn off the TV or put down your phone, so you can clear your head.
10. FORGETTING TO TREAT YOURSELF
Focus only on to do listes and appointments will result in fatigue. Do something that you enjoy every day, even if it’s something as simple as cooking a healthy meal or listening to your favorite song.Putting effort into the things that matter most to you will help you utilize and reserve your energy in ways that will bring out the best in you.
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