If you always feel tired or have little energy during the day, there are some causes for this condition. Such symptoms could resemble a cold, flu or other viral infection like COVID-19. In addition, fatigue can occur due to simple factors such as lack of sleep or illness. However, fatigue can also result from various underlying health conditions. So, in order to do something about it, you should be clear with your health condition. Here are some tips and useful information that can help you cope with this problem.
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- Why you might always feel tired despite getting plenty of sleep
Why you might always feel tired despite getting plenty of sleep
If everyone feels tired from time to time, such a chronic condition can affect your quality of life and prevent you from doing things you enjoy. In most cases, fatigue can be addressed through lifestyle or dietary changes, correcting a nutrient deficiency, or treating an underlying condition. However, to eliminate fatigue, you need to get to the root cause. With dizziness and fatigue, you have unexplained, persistent and recurring fatigue. This feels like you have missed an illness or a lot of sleep.
If you have chronic fatigue or systemic stress intolerance, you may wake up in the morning feeling like you haven’t slept. You may also be unable to concentrate at work or be productive at home. You may even be too exhausted to go about your daily affairs. In most cases, there is a reason for the fatigue. It may be allergic reaction, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease, a bacterial or viral infection, and some other health condition. If this is the case, then the long-term outlook is good. Here are some common causes of fatigue and how you can fix them.
Nutrient deficiency or vitamin B12 deficiency and fatigue.
Nutrient deficiencies can make you feel exhausted on a daily basis, even if you get more than 7 hours of sleep. This can mostly be due to vitamin deficiencies that are associated with fatigue. Such nutrients that are lacking would include iron, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), folic acid (vitamin B9), vitamin B12, vitamin D, vitamin C, and magnesium. However, deficiency of many of these nutrients is common. In addition, anemia affects approximately 25% of the world’s population. Iron deficiency anemia is the most common type and is responsible for 50% of all anemias. In this regard, fatigue is one of the most common symptoms of this condition. However, it usually improves once iron stores are restored.
In addition, studies suggest that up to 20% of people aged 60 and older are deficient in vitamin B12. This deficiency is especially common in older adults, as the body’s ability to absorb B12 decreases with age. B12 is critical for oxygen delivery and energy production, so low levels can cause extreme fatigue. Vitamin D deficiency can also cause fatigue. More than half of the world’s population has inadequate vitamin D levels. So, since these deficiencies are quite common, it’s important to get your levels tested if you experience unexplained fatigue. Typically, fatigue associated with a deficiency of one or more nutrients improves once your nutrient levels normalize.
Stress and other factors that can make you feel tired all the time
Although some stress is normal, work-related or chronic stress can be closely associated with fatigue. In fact, this condition can cause structural and functional changes in the brain and lead to chronic inflammation that causes fatigue. While you may not always be able to avoid stressful situations, especially those related to work or family responsibilities, managing stress can help prevent complete fatigue.
Therefore, take time to relax by taking a shower, swimming, meditating or going for a walk, for example. However, a therapist can also help you develop strategies to better manage and reduce stress. Many health insurance plans cover mental health counseling, and virtual therapy is also a good option these days.
If you suffer from unexplained chronic fatigue, you should see your doctor and discuss your symptoms. They may recommend tests to rule out certain health conditions that cause fatigue, such as sleep apnea, hypothyroidism, cancer, chronic fatigue, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes and fibromyalgia. It is important to know that it is not normal to feel exhausted all the time. If you are frequently or always tired, then there is likely one or more underlying causes. Proper treatment of an underlying condition can help you feel better and improve other areas of health as well.
Fighting autumn fatigue
Like it or not, summer has to end eventually, too. Welcome the cold season, regardless of the impact it has on your body. The days are getting a little shorter and you may find it difficult to get out of bed. Did you know that the approaching cold season brings hunger and long periods of fatigue? Yes, this is what is known as autumn fatigue.
Symptoms increase as winter approaches. In addition, fall fatigue may cause you to hibernate for six months. However, this is not a healthy option. Fatigue is mainly caused by the lack of sunlight and extends until the end of winter. If you suffer from depressive symptoms, dizziness or concentration problems, it is most definitely due to autumn fatigue. In this case, it is advisable to follow the following hacks to boost your energy levels and overcome autumn fatigue.
Eat healthy if you always feel tired in autumn
You might be tempted to have a bar of chocolate or a piece of cake if you feel tired all the time. However, too much sugar in your system will only make things worse by making you more exhausted than before. You can start your day with a bowl of oatmeal instead. Not only are they full of protein, but they will also slowly boost your energy levels. If you are deficient in vitamin D, you may feel more tired.
Therefore, it is important that you supplement it through your diet. During the cold season, you can consider increasing your intake of fatty fish, green leafy vegetables, beans, nuts, whole grains or lean red meat. Also, it’s important to spend most of your time outdoors so you get enough vitamin D from sunlight.
Have some caffeine
Taking caffeine has always been a debate and is considered addictive. However, taken in moderation, it can help you boost physical and mental performance. You should avoid caffeine and coffee drinks after lunch, however, as they take a long time to clear from the body system.
Get more exercise and do sports in the fall to combat office fatigue
Regardless of whether you are at home or at work, you should stay active in cold weather. It is known that regular exercises counteract low mood and depression, increase appetite and also energy levels. Therefore, try to go outside and at least take a walk if you can’t participate in an exercise session. However, when you start an exercise plan, do not overdo it with exercise. You can still go for a walk at least twice a day. Yoga is also a great way to relax your body and mind.
If you have a nine-to-five office job, there is a way to be active while still working. You can take several breaks during your workday and get a glass of water at least every two hours. Also, consider investing in standing desks so you don’t sit all the time and always feel tired. Its adjustable nature will help you avoid sitting down all day. Moreover, the advantage of using standing desk is that you are not only limited to a given desk height, but you can also adjust it according to your height requirements. Even better, this can help you improve your posture and also provides an ergonomically correct workstation.
So, it is important to be aware of fatigue as this will help you deal with it better. By changing your daily habits, you will not only increase your energy, but you will also face the cold season with much more positivism.