Tired all the time? This is what your constant fatigue is trying to tell you

Some days are more tiring than others. But if you feel exhausted all the time, then it is time to dissect your lifestyle and make amends.
feeling tired all the time
Constant fatigue is a signal to an unhealthy lifestyle. Image courtesy: Shutterstock
Dr Sonia Mittal Published: 13 Apr 2020, 17:15 pm IST
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In this time of the covid-19 pandemic, most of us are stuck at home in a lockdown. We are either working from home or resting, and yet most of us feel more tired than usual. Strange isn’t it? 

Fatigue is a term used to describe an overall feeling of tiredness or a lack of energy. It isn’t the same as simply feeling drowsy or sleepy. If you too are feeling unusually tired, then these could be the reasons why: 

1. You’re eating too many refined carbs
Carbohydrates are a quick source of energy. Consuming refined carbs can lead to unstable blood sugar levels, which decrease energy levels. So instead you need to choose whole foods that minimally impact your blood sugar.

rajma salad recipe
Try healthy carbs like rajma. Image courtesy: Shutterstock

2. You lead a sedentary lifestyle
Inactivity could be the root cause of your low energy. So start exercising-now!

3. You’re not getting enough quality sleep
Good sleep regulates metabolism and energy. Try to get seven to eight hours of sound sleep. In addition to inadequate sleep, sleeping at the wrong time can reduce your energy. If your sleep pattern is out of sync with your circadian rhythm, chronic fatigue may develop.

effects of insufficient sleep on emotions
Do you know, that insufficient sleep can make you emotionally bias? Image courtesy: Shutterstock

4. You’re not eating enough calories
When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue. Most people require a minimum of 1,200 calories per day to prevent a metabolic slowdown.

5. Your protein intake is inadequate
To keep your metabolism strong and prevent fatigue, you should aim to consume a high-quality protein source at every meal.

6. You are not drinking enough water
Staying well-hydrated is important for maintaining good energy levels. Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough water.

dry vs dehydrated skin
From consuming adequate water to fruits and vegetables, it’s you give your skin the much needed hydration Image courtesy: Shutterstock.

7. You’ve been relying on energy drinks
Beverages like coffee and Red Bull promise to provide a quick boost of energy, but that’s just because of their high caffeine and sugar contents. Unfortunately, these energy drinks are also likely to set you up for rebound fatigue when the effects of caffeine and sugar wear off.

8. You’re too stressed
Chronic stress has a profound effect on your energy levels and quality of life. Yoga and meditation can help relieve stress. Engaging in mind-body practices may ultimately help you feel more energetic.

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9. You have a vitamin deficiency
Being tired all the time can also be a sign of vitamin deficiency. This could include low levels of vitamin D, vitamin B-12, iron, magnesium, or potassium. Fruits and vegetables are a great source of these nutrients.

10. You are overweight
Being overweight can also cause tiredness. The more weight you carry, the harder your body must work to complete everyday tasks like climbing stairs or cleaning. If you want to be more energetic, lose those extra kilos.

pregnancy weight
Don’t let the weighing scale move too much. Image courtesy: Shutterstock

11. You’re on medications
Sometimes, medication can cause you to feel tired all the time. Consult your doctor with regards to such side effect.

In the end, remember:
Some days are more tiring than others. It’s important to recognize ordinary sleepiness from excessive tiredness.

In most cases, excessive sleepiness can be fixed with some lifestyle changes. If you still feel worn out after trying to manage your fatigue on your own, consult your doctor.

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About the Author

Dr Mittal is a principal consultant, Pediatrics at Max super speciality hospital, Shalimar Bagh. ...Read More

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