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Franziska Spritzler RD CDE writes:
"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.
Fortunately, these are most often easy things to fix.
This article lists 10 potential reasons why you’re always tired and provides recommendations for ways to get your energy back.
1. Consuming Too Many Refined Carbs
Summary: 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. Living a Sedentary Lifestyle
Summary: 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
Summary: 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
Summary: Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to.
5. Not Eating Enough Calories
Summary: 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.
6. Sleeping at the Wrong Time
Summary: 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.
7. Not Getting Enough Protein
Summary: Consuming adequate protein is important for keeping your metabolism up and preventing fatigue. Include a good protein source at every meal.
8. Inadequate Hydration
Summary: Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluid lost during the day.
9. Relying on Energy Drinks
Summary: Energy drinks contain caffeine and other ingredients that can provide a temporary energy boost, but often lead to rebound fatigue.
10. High Stress Levels
Summary: Excessive stress can cause fatigue and reduce your quality of life. Practicing stress-reduction techniques may help improve your energy levels.
The Bottom Line
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."
The above is only a snippet of Franziska's article.
You can read it in full, with related links, here
https://authoritynutrition.com/10-reasons-you-are-tired/
All the best Jan
"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.
Fortunately, these are most often easy things to fix.
This article lists 10 potential reasons why you’re always tired and provides recommendations for ways to get your energy back.
1. Consuming Too Many Refined Carbs
Summary: 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. Living a Sedentary Lifestyle
Summary: 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
Summary: 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
Summary: Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to.
5. Not Eating Enough Calories
Summary: 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.
6. Sleeping at the Wrong Time
Summary: 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.
7. Not Getting Enough Protein
Summary: Consuming adequate protein is important for keeping your metabolism up and preventing fatigue. Include a good protein source at every meal.
8. Inadequate Hydration
Summary: Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluid lost during the day.
9. Relying on Energy Drinks
Summary: Energy drinks contain caffeine and other ingredients that can provide a temporary energy boost, but often lead to rebound fatigue.
10. High Stress Levels
Summary: Excessive stress can cause fatigue and reduce your quality of life. Practicing stress-reduction techniques may help improve your energy levels.
The Bottom Line
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."
The above is only a snippet of Franziska's article.
You can read it in full, with related links, here
https://authoritynutrition.com/10-reasons-you-are-tired/
All the best Jan
