Are you exhausted all the time despite the amount of time you sleep? While it is perfectly normal to experience periods of physical and mental fatigue, sometimes it becomes a problem when fatigue persists without an obvious cause and interferes with their ability to enjoy life.
What is fatigue?
manifests as physical fatigue and / or mental exhaustion, fatigue is generally described as feelings of low energy and motivation, body weakness and an inability to concentrate. Although there is a distinction between muscle fatigue (vigorous exercise) and cognitive fatigue (fiscal performing mental tasks), usually they quickly relieved by rest.
It is considered
Prolonged fatigue when feelings of exhaustion are pervasive – that lasts a month or more – and are clearly not the result of physical or mental activity. Often, people feel tired physically feel tired mentally and vice versa.
According to the Royal College of Psychiatrists, at any given time 20% of people feel unaccountably tired and 10% suffer from prolonged fatigue. The causes of persistent fatigue have been associated with lifestyle and emotional distress, but can also be a symptom of a more serious medical condition. If the feeling of fatigue persist for more than six consecutive months – a condition called Chronic Fatigue Syndrome – and is also experiencing muscle pain, sore throat, tender lymph nodes, headaches, loss short-term memory, joint pain and restless sleep, it’s time to see a health professional.
1. disrupted sleep cycles
Yes, it’s probably pretty clear that lack of sleep and fatigue go hand in hand. The National Sleep Foundation recommends seven to nine hours of sleep per night for 18 to 64 years old, but according to a Gallup poll in 2013, 40% of Americans are receiving only six hours or less each night.
Crop an hour or two of your daily sleep cycle leads to a phenomenon called “sleep debt” by which lost sleep accumulate over time leads to fatigue in the short term and as mounts sleep deficit over many years, increased risk of stroke, heart disease, cancer and diabetes long term.
Within a week of sleep deprivation can change your genes . It can also cause brain damage resulting in permanent memory loss and cognitive deficits. And if that’s not scary enough, lack of sleep has been shown to lead to depression, induce weight gain, and can even lead to premature death.
Getting a good night sleep really should be a priority. Here are some tips:
- Respect the circadian rhythm – Go to bed and get up at the same time every day, whether you feel tired or not -. Even on the weekends
- Disable electronic – The blue light emitted from computers, TVs, phones and other devices disrupts the production of melatonin
- Turn off the light -. You’ll get much better sleep in a dark room so invest in thick curtains or a sleep mask
- comfortable bedding -. If you wake up every morning with aches and pains, your mattress and pillows it could be that prevent getting a restful sleep
- Do not eat before bedtime -. Eat your last meal of the day at least two hours before going to the leaves
- Keeping a journal -. If you have trouble sleeping because you can not turn your mind, try to write what bothers you
- pay your sleep debt – Catch up with the loss of zzz by adding a couple of hours of rest in bed every night at the weekend if you have lost out in five hours during the work week. For long-term debt, it could take a few months of pajamas overtime to return to a healthy sleep pattern.
- Invest in a Himalayan salt lamp – Allow a Himalayan salt lamp to work its magic throughout the day is a great way to improve sleep. You can turn it off when you go to bed so you can still sleep in the dark. Read about science of how this helps here and can buy a salt lamp Himalayan here .
2. Skipping breakfast
is nicknamed the most important of the day and with good reason food – breakfast every day has been proven time and again to have significant benefits for the body and mind. Do not eat breakfast, however, it has been linked to hypertension, weight gain, heart disease, reduces cognitive performance, and low mood. And yet, according to a study by The NPD Group 31 million Americans – or 10% of the population – they are regular breakfast-skippers
When fighting fatigue, letting breakfast is similar to running on empty – no fuel in your system to keep your energy levels. Glucose – the body’s energy source – is slowly released during fasting from sleep to maintain levels of blood sugar stable overnight. When morning came, once the glucose is stored in muscle tissue and the liver is depleted, the energy is taken instead of fatty acids resulting in lower energy levels. The simple act of eating breakfast replenishes its reserves of glucose, giving your body the boost it needs for the day.
In addition to physical energy in general, eating breakfast is a great help for mental health. Evidence of a battery of studies have consistently shown that breakfast improves brain function, memory and academic performance, especially in children and adolescents. Eating a low-fat, high-carbohydrate breakfast improves mood and reduces mental fatigue .
Only a breakfast person? Try these tips to increase food intake in the morning:
- start slowly – light, easy to digest food in small portions (think yogurt, bananas, granola bars) are good ways to begin to introduce some support his morning routine
- break it – You do not have to sit at a stunning plate crepes and eat all in one sitting. Try to divide a large food into smaller bites and chow down intermittently along the A.M. hours.
- Getting the most out of their investment – As mentioned above, high-carbohydrate, low breakfasts in fat are major drivers of mind to try to eat nonfat yogurt, whole grains, fruits and fresh vegetables and egg whites.
- Plan ahead – Many do not eat breakfast because there is not enough time in the morning, but with a little preparation you can make some room for this meal. Choose what you will eat the night before or wake up 15 minutes earlier than usual -., But be sure to add in those extra minutes awake at bedtime dream
- Make a habit – an average it takes of 66 days to make a new behavior a habit so eating breakfast should come naturally over time about two months
3. Sweetened Diet
called the new silent murderer, sweet things affect us to a larger simply a waist much larger scale. You may already know that the consumption of excessive amounts of sugar is not good for you but the extent of the damage that unleashes is really very shocking. Cardiovascular disease, organ damage hormonal imbalance tooth decay and obesity, a diet high in added sugars also plays an important role in the physical and mental exhaustion.
Reaching for something sweet could help fight middle depression late quickly, but sugar actually decreases the activity of orexin cells – neurons responsible for regulating alertness and hunger . Increased orexin levels results in increased physical activity, while lower levels lead to lethargy. This process will not happen overnight, but a daily dose of sweet constantly erodes orexin levels and leave you feeling sleepy and unmotivated.
Other research on sugars have impact on mental function is equally surprising. One study found that a diet high in fructose affects cognitive brain by slowing down skills, which impedes learning, memory and stymieing. And the scary part: these cognitive deficits can occur in just six weeks
The American Heart Association recommends limiting sugar intake to 100 calories per day for women (six teaspoons) and 150 per day for men (nine teaspoons), but note that a single can of Coca Cola contains about 10 teaspoons of sugar. And while sugary drinks and sweets are the most obvious places to wait for added sugars many foods – as salad dressing, sauces, bread and canned fruit -. Having a lot of hidden sugars
may not be easy, but quit sugar could be one of the best things you can do to improve your overall health. Instead of chocolate bar pick-me-up, try to eat healthy snacks increase energy that are high in protein, fiber, antioxidants, omega-3 fatty acids and magnesium:
- almonds, cashews, walnuts and other
- Fresh fruits and vegetables
- beans and lentils
- Whole grains
Recommended reading: How to Stop Sugar: 10 Secrets of a former sugar addict
4. Nutrient deficiencies
causing fatigue, weakness and lack of concentration, anemia is a condition that develops when there are not enough red blood cells in the blood to carry enough oxygen to body tissues. There are over 400 types of anemia, but the most common types are caused by deficiencies of iron and vitamins. It affects about 3.5 million Americans, the first symptoms of anemia are subtle but will worsen over time.
To treat and prevent nutrient deficiency anemias, your diet should include:
- Iron – Meat and fish, beans, lentils, tofu, eggs, nuts, spinach and nuts
- Folate – Citrus fruits, legumes, cereals, pasta, bananas, peas, soybeans and
- Vitamin B12 – Dairy products, soy, meat and eggs
- Vitamin C – bell peppers, guava, papaya, broccoli, kiwi, oranges, cantaloupe and
5. Not enough exercise
That should be working out when exhausted in order to increase their energy levels is counterintuitive fact. But is also true . The analysis of 70 studies involving 6,807 participants sedentary suffering from persistent fatigue, the researchers found that more than 90% of the studies reached the same conclusion :. People who exercised regularly reported increased energy
deepen this finding, he held another study involving 36 healthy young adults who were experiencing prolonged fatigue. After six weeks of low or moderate aerobic exercise three times a week, subjects consistently reported higher energy levels. Between the two groups, those who completed training low intensity reaped the greatest benefits for reducing fatigue.
Here are some ways of low impact to get up and get moving:
- Cuts – There are plenty of opportunities to take some extra steps each day. Park your car farther away from your destination, get off the bus one or two stops early, take the stairs instead of the elevator, and get into the routine of a walk after dinner.
- Yoga -. Good for the mind, body and spirit, to begin mastering these yoga postures
- Swimming – There are a lot of great reasons to get in the pool, not the least of which is that swimming is just fun
- Dance -. Sometimes the best type of exercise is the kind that does not feel like exercise is, so crank up the tunes and dance like nobody’s watching
is completely natural to feel sadness in response to life’s problems, but if the feelings of apathy, hopelessness, melancholy or last for more than two weeks may be suffering from depression. Which affects one in 10 Americans, depression can vary from mild to severe and often includes symptoms of low energy, slowed thinking, and sleeping too much or too little.
Fatigue and depression are deeply intertwined with any state feeds the other. One study observed that people who are depressed are four times more likely to feel fatigue, and people suffering from fatigue are three times more likely to become depressed.
Take this depression self-help assessment to find out if you are experiencing some of the symptoms of depression.
Depression tends to make people feel overwhelmed by even the most common tasks, but there are small steps you can take that help feel better:
- Seek support from people you trust – Depression can be isolation that usually worsens symptoms. Family and friends can be powerful social supports that can talk through their feelings and let them know you are not alone.
- Try to get some exercise – Physical activity releases endorphins that elevate mood. Even taking a short 10 minute walk will help alleviate the negative feelings and allow you to cope in a healthy way.
- challenge how you think – Depression is often accompanied by a unilateral, negative view of the world. Their thinking is how you feel, so try challenge their thought patterns to achieve a more balanced perspective.
- Change your diet -. Added sugars and refined carbohydrates sap your energy to try to eat foods boost mood as citrus, bananas, spinach, brown rice, whole grains, and poultry
- See a doctor – If you make changes healthy lifestyle will not help curb your depression, it is time to see a professional. Here are some tips on how to choose a good therapist .
7. Problems with your thyroid
is located in the neck, the thyroid gland releases hormones that control the way your body uses food for energy. Hyperthyroidism (or an overactive thyroid) occurs when the thyroid produces too much hormone thyroxine, while hypothyroidism (underactive thyroid or) develops when produced too little. Both conditions share symptoms of fatigue and muscle weakness.
Thyroid disorders are very treatable and can be diagnosed quickly with a simple blood test. It is recommended that anyone who feels prolonged fatigue and weakness should consult a doctor to at least rule out a thyroid problem. Although treatments include taking daily supplements of hormones, antithyroid drugs or surgery, take a few minutes to read some tips on how to cure thyroid problems naturally and discuss these options with your doctor.
Fatigue, irritability and lack of concentration are signs that may not be getting enough fluids. Every day, the body water lost through breathing, sweating, urine, excrement and needs to be replaced with food and drink liquids.
Usually, the sensation of thirst is the body’s way of telling us it’s time to take a drink, but this is not always accurate. A better way to judge whether you are losing fluids faster than you are taking in is to look at your urine. If it is clear or transparent color, which is hydrated; if it is dark yellow, probably dehydrated.
The amount of liquids you should consume each day depends on how physically active you are and if you live in hot environments. The general rule, according to the Institute of Medicine is 2.7 liters for women and 3.7 liters for men.
Here are three ways to ensure you are getting as much fluid as possible every day:
- Eat it – If you do not like the taste of water tasteless, you can replace fluids by eating foods with a high water content. These include cucumbers, watermelons, strawberries, grapefruit, celery, lettuce, tomatoes, grapes, and zucchini.
- Be consistent – Drink a glass of water every day at the same time and place – when you wake up in the morning and before bedtime, for example. Give yourself visual cues to remember to drink a cup of leaving your nightstand or near the coffee in the morning.
- think outside H ₂O – Water has some amazing health benefits but there are other drinks that might be a little more attractive. Alternatives such as coconut water tea, vegetable juice lemon water and skim milk are equally as hydrating as plain aqua.
9. Too much caffeine
There are lots of excellent reasons, healthy drinking coffee each and every day, but if your habit than four 8-ounce glasses a day java, all the positive achievements in health turns in reverse. Research published in 2013 found that people under age 55 who drank more than 28 cups of coffee per week had a 56% increase in the risk of death all causes .
coffee, and other caffeinated cohorts, not initially act as a stimulant that can help temporarily relieve drowsiness. When used in too much caffeine, however, it becomes a depressant. Called “caffeine abuse” by the medical community, excessive consumption of it leads to fatigue. Complicating things is the fact that relying on caffeine to cause wakefulness and builds up a tolerance to its effects. Often we have more and more of it to pack the same impact as a cup or two once did. And more caffeine will only exacerbate feelings of fatigue.
Depending on something so much to get us through the day is never a good thing. To reduce caffeine overload, try to eliminate as many sources of caffeine as you can. This does not necessarily mean it will hit, but there are plenty of places that hidden caffeine is not expected .
10. Food Intolerance
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