Feeling sluggish throughout the day can have various causes, even if you're getting sufficient sleep. It might be due to chronic fatigue syndrome, or it could indicate something less serious that can be mitigated by adopting healthier habits, such as altering your diet or increasing your water intake.
Simple measures can be taken to prevent this:
1. Lack of physical activity.
One might assume that resting on the couch after a tiring day at work could conserve energy and rejuvenate you. However, engaging in some form of exercise a few times a week is crucial, as it can actually reduce overall fatigue. A study from 2008 found that young adults who participated in 20 minutes of low-intensity exercise three times a week reported increased energy levels and decreased fatigue.
2. You may have food sensitivities.
Feeling tired without an apparent reason during the day may indicate a food intolerance, with gluten, dairy, and eggs being among the most common culprits.
3. You're not eating properly.
Refined carbohydrates offer a quick energy boost. Consuming foods like breakfast cereal, cookies, pasta, or pizza, which are high in refined carbs, can cause a spike in your blood sugar, leading to a temporary surge in energy. However, this is often followed by a drop in blood sugar, making you feel tired once more. Continuously snacking on refined carb-rich foods can lead to persistent fatigue throughout the day.
Consider reducing your intake of sugar and processed carbs and opt for fiber-rich alternatives such as oats, lentils, and vegetables.
4. You're not getting enough quality sleep.
Feeling tired despite getting the recommended 7-9 hours of sleep could be due to poor sleep quality, which is as crucial as sleep duration. Establish a consistent sleep routine by going to bed and waking up at the same time daily.
Avoid late-day caffeine and pre-sleep screen time from phones or TVs to enhance sleep quality, potentially reducing daytime fatigue.
5. Inadequate water intake may also contribute to tiredness.
Not replenishing the water your body loses through biochemical reactions can lead to dehydration. This may result in lower energy levels and difficulty concentrating. A study indicated that men who hydrated after exercising on a treadmill felt less fatigued than those who did not drink water.
6. You're stressed.
High stress levels have been linked to fatigue. Additionally, a study suggested that not addressing stress can increase fatigue levels. Practices like yoga and meditation may help alleviate stress.
7. You might need more vitamins.
Your diet may lack sufficient iron, vitamin D, or vitamin B12. Foods rich in iron include spinach, broccoli, red meat, and turkey. B12 is present in milk, eggs, salmon, and beef, or it can be taken as a supplement. For more vitamin D, consume mushrooms, fatty fish, and seafood, and spend more time outdoors in the sunlight.
Myalgic Encephalomyelitis is the correct name for what is offensively named 'Chronic Fatigue'.
ReplyDeleteIt is a debilitating neurological illness that can cause death for those who develop it.
Fatigue is just one symptom and the name 'Chronic fatigue' or 'Yuppy Flu' diminishes the seriousness of the condition and causes others to not understand how significantly it impacts a person's life.
It's the brain that is being affected and it cripples those affected by it to such a degree that they can't even get out of bed or even speak legibly at times.
There's nothing that can describe the kind of 'fatigue' and incapacitation that occurs.
Other symptoms include an inability to stand for more than a few minutes, depletion of melatonin and seratonin causing depression and an inability to feel happy, lack of oxygen being carried through the blood, lower levels of blood in the body, which affects capacity to function normally and much more.
Symptoms can vary from person to person but they all interrupt normal living to such a degree that everyday activities become impossible, in fact, forcing yourself to do so exacerbates the condition and makes matters far worse.
How terrible.
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