Zap Away Tiredness and Enjoy an Energetic Life
Tiredness and unexplainable fatigue seem to be rampant these days. With people of all ages feeling listless and zapped out of energy, it almost seems like a new-age health issue. Perhaps it is, but how do we cope with it?
1. Get Enough Sleep
It may seem obvious but you could be getting too little sleep, and this can negatively affect your concentration and health. Adults should get seven to eight hours every night. Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.
2. You May Have Sleep Apnea
Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this. Lose weight if you’re overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.
3. Inadequate Diet
Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops. Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also, eat small meals and snacks throughout the day for sustained energy.
Don’t underestimate depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms, as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a few weeks, see your doctor. Depression responds well to talk therapy and/or medication.
4. Could It Be Anemia?
Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Iron is needed for healthy red blood cells to carry oxygen to your tissues and organs. For anemia caused by an iron deficiency, taking iron supplements will help. For some people, iron supplements may cause constipation. So do talk to your doctor about this. You can also try eating more iron-rich foods, such as lean meat, liver, shellfish, beans, and spinach.
5. Too Much Caffeine
Caffeine has been helping people the world over to improve alertness and concentration – millions of people depend on coffee and tea for this purpose. However, it only gets to perform well if taken in moderate doses. While you may think that too little may not work, the fact is, too much caffeine can increase heart rate, blood pressure, and jitteriness. Too much may also cause fatigue in some people! If you think it may be causing your tiredness, try gradually cutting back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. We say gradually, because stopping suddenly and going cold turkey, even on caffeine, can cause caffeine withdrawal and more fatigue.
The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight. If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.
Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.
Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a physical workout. Remember to have sips of water throughout your workout, and more afterwards too.
8. Could you be having Diabetes?
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask to be tested for diabetes. Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar. Diabetes management is crucial for avoiding many other serious health complications, and it also helps address over-tiredness.
Heart Disease Could Be Tiring You Out!
Pay due attention if you notice that everyday activities are beginning to take a toll on you. If fatigue strikes during simple chores such as cleaning the house or a grocery shopping trip, it can be a sign that your heart is having trouble doing its duty. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease. Lifestyle changes, medication, and therapeutic procedures may be in order to address this health issue and get a better quality of life with more energy.
9. It Could Be Something You’re Eating
Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating. It may not enough to cause itching or hives, just enough to make you tired. Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.
10. CFS and Fibromyalgia
If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.
Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.
11. Tiredness Due To Working Hours
People who work in hospitals, hotels, and 24-hour eateries and convenience stores may have to work at odd hours, with rotating shifts and all. Needless to say, this can come in the way of quality sleep as uncertain sleeping times can disrupt a person’s internal clock. Tiredness may occur when they have to be awake to work, where else, they may have trouble getting the sleep they need after working hours. There are always ways to get around this, but you’d have to be diligent about it. Limit your exposure to daylight when you need to rest. Keep your room dark, quiet, and at a comfortable temperature. If if still have trouble sleeping, talk to your doctor.
12. Check for UTI
If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.
Consult your doctor, for antibiotics, are the cure for UTIs. Once it’s addressed, the fatigue will usually vanish too in due time.
Handling Mild, Unexplained Fatigue
For some people, their constant, annoying tiredness isn’t linked to any medical condition. In cases such as these, all that could be missing in their life is proper exercise. In other words, they aren’t moving their bodies vigorously enough. There have been researches revealing that healthy adults who feel tired for no reason can enjoy boosted energy levels through a moderate exercise program, even if it was just on a stationary bike for 20 minutes, thrice weekly.