It is not uncommon for modern people to feel tired all the time. As a matter of fact, almost 35% of healthy adults, teenagers and older adults say that feel fatigue and sleepiness almost on a daily basis.
People should know that fatigue is one of the symptoms of a few different health conditions, including serious diseases. However, this feeling is mostly caused by practicing an unhealthy lifestyle.
The good news is that it doesn’t take much to solve this problem, but in order to do this, you should first determine the reasons why you feel like this.
High refined carbohydrates intake
Carbohydrates are excellent energy boosters. After the intake, the body turns them into sugar and ultimately into energy. But, if you consume too many refined carbohydrates you can expect an opposite effect.
Processed carbohydrates and sugar intake lead to a quick rise in the levels of blood sugar. As a result of that, the body produces more insulin to extract the sugar from the blood and deliver it to the cells. The rapid increase and rapid fall of blood sugar levels make people feel tired.
A few scientific studies have confirmed that cutting down processed carbs and sugar intake eventually results in increased levels of energy.
On the other hand, there are some foods like dried bonito broth and okra that can fight fatigue and boost alertness. Instead of eating refined carbohydrates and sugar, you should eat foods packed with fiber like legumes and veggies.
Practicing a sedentary lifestyle
Lack of physical activity can also lead to low energy levels. On the other hand, many people say that they are not physically active because they feel tired. This is one of the symptoms of CFS – chronic fatigue syndrome. However, a study conducted a while ago has shown that physical exercise has the ability to fight fatigue even in people suffering from CFS.
If you want to improve the levels of energy, become proactive even when it comes to small things. Try to stand instead of sitting, use the stairs instead of the elevator and your legs instead of a car or a bus.
Poor quality of sleep
Lack of sleep can also lead to fatigue and low energy levels. If you sleep less than necessary, you will ruin your body’s ability to refresh and regenerate.
A normal adult needs between 6 and 8 hours of sleep at night. In addition, this sleep must be undisturbed and pleasant.
If you want to fight fatigue and boost energy you can also take small power naps in the middle of the day (no more than 30 minutes).
Sensitivity to certain foods
Intolerance to and sensitivity to certain types of food can lead to digestive issues, rashes, headaches, and fatigue.
Many people are intolerant to corn, soy, eggs, dairy, and gluten if you are one of them stop using these products right away.
This is another common reason for fatigue and exhaustion. Our body needs calories to work properly. The best idea is to take calories through natural, organic food especially from fruits and vegetables. The number of calories you need depends on your gender, age, and level of activity. A minimum of 1,200 calories per day is recommended by doctors.
Inadequate sleeping time
When you sleep also plays an important role when it comes to energy levels. It is not a smart move to sleep long during the day because this practice can disrupt the good night’s sleep which is more important. This is a typical problem for shift workers. Stick to sleeping at night whenever you can.
In addition, go to bed and wake up at the same time every day if possible.
Inadequate protein intake
If you are not taking enough protein, it won’t take much time before you start feeling exhausted.
If you want to get the most from your protein intake, you should focus on getting high-quality protein from natural sources. In this way, you will boost your metabolism and stay safe from fatigue.
There is no doubt that proper hydration plays an important role in keeping optimal energy levels. Almost every process in the body requires a certain amount of water and without water, you can expect many health problems including low levels of energy. The general rule is to drink eight standard glasses of water, but it all depends on your gender, weight, the level of activity and age.
The main objective is to stay hydrated well and to drink water throughout the day.
Consuming too many energy drinks
The market is full of energy drinks that promise to solve this problem. However, the fact is that most of these drinks provide only a temporary boost of energy levels which makes the situation even worse once these effects are over. The caffeine and other ingredients found in energy drinks are not good for your health and even for your energy levels in the long run. Reduce their intake and stick to natural drinks made from fruits and veggies.
Very high levels of stress
Finally, let’s not forget that chronic stress drains our energy too. Even though stress is a normal occurrence, high levels of stress can cause fatigue and other problems. Use every opportunity to relax by practicing meditation, yoga, exercising and other methods of relaxation.
There is more than one reason why people feel very tired all the time. It is crucial to eliminate all possible medical conditions as a source of this problem. You can do this by performing thorough medical checkups. In case you feel very tired even though you are seemingly healthy, then you should focus on the food you eat and the beverages you drink, the level of daily physical activity you have and the way you are handling stress.
By introducing a few simple changes to your lifestyle, you should be able to boost your energy and improve your health.