If you always feel tired or have low energy throughout the day, there are a few causes of this condition. Such symptoms could resemble a cold, flu, or another viral infection like COVID-19. In addition, fatigue can occur from simple factors such as lack of sleep or illness. However, fatigue can also result from a variety of underlying health conditions. In order to be able to do something about it, you should be aware of your health condition. Here are some tips and useful information that can help you deal with this problem.
Why You Might Always Feel Tired Despite Getting A Lot Of Sleep
When everyone feels tired from time to time, such a chronic condition can affect the quality of life and prevent you from doing things you enjoy. In most cases, fatigue can be resolved with lifestyle or diet changes, correcting a nutrient deficiency, or treating an underlying condition. However, to get rid of the fatigue, you need to get to the bottom of the cause. With dizziness and fatigue, you have an inexplicable, persistent and recurring fatigue. This feels like you’ve missed an illness or a lot of sleep.
If you suffer from chronic fatigue or systemic exercise intolerance, you may wake up in the morning feeling like you haven’t slept. Also, you may not be able to concentrate at work or be productive at home. You may even be too exhausted to go about your daily business. In most cases, there is a reason for the fatigue. It can be an allergic reaction, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease, a bacterial or viral infection, or another medical condition. If that’s the case, then the long-term prospects are good. Here are some common causes of fatigue and how to fix them.
Nutrient deficiency or vitamin B12 deficiency and fatigue
Nutrient deficiencies can leave you feeling exhausted on a daily basis, even if you get more than 7 hours of sleep. This can mostly be due to vitamin deficiencies associated with fatigue. Such nutrients that are missing would be, for example, iron, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), folic acid (vitamin B9), vitamin B12, vitamin D, and vitamin C Magnesium. However, deficiencies in many of these nutrients are common. In addition, anemia affects approximately 25% of the world’s population. Iron deficiency anemia is the most common type and accounts 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.
Additionally, studies suggest that up to 20% of people aged 60 and over are deficient in vitamin B12. This deficiency is particularly common in older adults because the body’s ability to absorb B12 decreases with age. B12 is crucial for oxygenation and energy production, so low levels can cause extreme fatigue. Vitamin D deficiency can also lead to fatigue. More than half of the world’s population has insufficient levels of vitamin D. Since these deficiencies are quite common, it’s important that you get your levels tested if you’re feeling unexplained fatigue. Typically, the fatigue associated with a deficiency in one or more nutrients improves once your nutrient levels return to normal.
Stress and other factors that can make you tired all the time
Although some stress is normal, work-related or chronic stress can be closely related to fatigue. In fact, this condition can cause structural and functional changes in the brain, leading to chronic inflammation that causes fatigue. While you may not always be able to avoid stressful situations, especially those related to work or family commitments, managing stress can help prevent complete fatigue.
Therefore, take time to relax, for example by taking a shower, swimming, meditating or going for a walk. However, a therapist can also help you develop strategies to better manage and reduce stress. Many health insurance companies cover mental health counseling, and virtual therapy is also a good option these days.
If you have unexplained chronic fatigue, you should see your doctor and discuss your symptoms. They may recommend testing 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’s important to realize that it’s not normal to feel exhausted all the time. If you are often or always tired, then there are probably one or more reasons. Proper treatment of an underlying condition can help you feel better and improve other areas of health as well.
Combat fall fatigue
Like it or not, summer has to come to an end at some point. Welcome the cold season, no matter what effect it has on your body. The days are getting a little shorter and you may have trouble getting out of bed. Did you know that the approaching cold season brings hunger and long periods of exhaustion with it? Yes, this is the so-called autumn fatigue.
Symptoms increase as winter approaches. In addition, fall fatigue can make you hibernate for six months. However, this is not a healthy option. The fatigue is mainly caused by the lack of sunlight and lasts until the end of winter. If you suffer from depressive symptoms, dizziness or concentration problems, this is definitely due to autumn tiredness. In this case, it is advisable to follow the hacks below to boost your energy levels and overcome autumn fatigue.
Eating healthy if you always feel tired in the fall
You may be tempted to grab a bar of chocolate or a piece of cake if you feel tired all the time. Too much sugar in your system, however, 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 packed with protein, but they also slowly increase your energy levels. If you are deficient in vitamin D, you may feel more tired.
It is therefore important that you supplement this with your diet. During the cold season, you may consider increasing your consumption of oily fish, green leafy vegetables, beans, nuts, whole grains, or lean red meat. Also, it’s important that you spend most of your time outdoors so you can get enough vitamin D from sunlight.
Have some caffeine
Caffeine intake has always been a topic of debate and is considered addictive. However, taken in moderation, it can help you increase physical and mental performance. However, you should avoid caffeine and coffee drinks after lunch as they take a long time to clear from the body system.
More exercise and sport in autumn to combat tiredness in the office
Whether you’re at home or at work, staying active in cold weather is a good idea. It is known that regular exercise counteracts bad mood and depression, increases appetite and also energy levels. So try to get outside and at least go for a walk if you can’t attend an exercise session. However, once you start an exercise plan, don’t overdo it with exercise. You can still 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’s a way to be active while you’re still working. You can take several breaks in your everyday work and get a glass of water at least every two hours. Also, consider investing in a standing desk so you don’t sit all the time and feel tired all the time. Its adjustable nature helps you avoid having to sit down all day. The advantage of using a standing desk is that you are not only limited to a given table height, but can also adapt it to your height requirements. Even better, this can help you improve your posture and also provides an ergonomically correct workspace.
So, it is important to be aware of fatigue as it will help you deal with it better. If you change your daily habits, you will not only increase your energy, but you will also face the cold season with much more positivism.