14 Reasons You’re Tired All The Time
Do you feel physically and mentally drained everyday? Here are some common bad habits that could be literally draining your energy! Skipp...
Do you feel physically and mentally drained everyday? Here are some common bad habits that could be literally draining your energy!
Skipping exercise when you are tired – This actually works against you. By taking regular exercise it will improve the working efficiency of your heart, lungs, and muscles. There have been many studies proving that physical activity boosts energy levels. A Study at the University of Georgia, showed that healthy adults who took light exercise for three days a week for just 20 minutes at a time reported feeling less tired and felt more energized after six weeks.
You don’t drink enough water – Dehydration zaps energy and effects physical performance, it has also been shown to decrease alertness and concentration. Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine says“being even slightly dehydrated, as little as 2% of normal fluid loss, takes a toll on energy levels”. To calculate how much fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.
Another way to know if you’re drinking enough water is urine should be pale yellow or straw colored, if it’s darker than that, you should drink more water.
Iron Deficiency – A lack of iron will leave you feeling lethargic, irritable, weak and unable to concentrate. You will feel tired because your body doesn’t have enough red blood cells to carry oxygen all they way round it. To prevent iron deficiency eat lots of lean beef, kidney beans, dark green leafy vegetables, nuts, eggs (including the yolk) and peanut butter. If you eat them with foods high in vitamin C (vitamin C improves iron absorption when eaten together) says Goodson. Please remember an iron deficiency could be caused by an underlying health problem, if you are experiencing any of these symptoms you should visit your doctor.
You skip breakfast – You eat to fuel your body! Even when you are sleeping your body is working, burning the food you have eaten that night. When you wake up in the morning you need to refuel with breakfast. It will stop you from feeling lethargic! Goodson says“eating breakfast is like starting a fire in your body by kick starting your metabolism,”. Goodson recommends a breakfast that includes whole grains, lean protein, and healthy fats. Great breakfasts such as oatmeal with protein powder and a dab of peanut butter. A smoothie made with fruit, protein powder, low-fat milk and almond butter. Eggs with two slices of whole-wheat toast and low-fat Greek yogurt.
Striving to be perfect — Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine says that “you set goals that are so unrealistic that they are difficult or impossible to achieve and in the end, there is no sense of self-satisfaction.” Levine recommends that you set a time limit for you to spend on your projects and make sure you stick to it. You will realize that the extra time you were taking wasn’t actually improving your work.
You make mountains out of molehills – When your boss calls you into the office do you go into a panic assuming that you’re going to get fired? Are you too afraid to try things in fear of not being able to do it? If you do, then you are guilty of “catastrophizing,” basically always expecting the worst. When you get thoughts like this take a deep breath and ask yourself how likely it is that the worst really will happen. Getting outdoors, meditating, exercising, or sharing your concerns with a friend may help you better cope and become more realistic, says Levine.
People Pleasing - this often comes at your own expense. If you find yourself agreeing to things and then finding yourself stressing to meet the deadlines then don’t do it! Train yourself to say ‘no’ out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence. “Try it alone in your car,” she says. “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.”
You live on junk food – You know fast food restaurants are loaded with sugar and simple carbs. Its the processed foods that give blood sugar spikes followed by sharp drops that cause fatigue over the course of the day, says Goodson. You can keep blood sugar steady by having a lean protein along with a whole grain at every meal, says Goodson. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.
You have a messy office – A cluttered desk = a cluttered mind. It stops you from focusing and limits your brain’s ability to process information, according to a Princeton University study. “At the end of each day, make sure your work and personal items are organized and put away,”suggests Lombardo. “It will help you have a positive start to your day the next morning.” If you feel that your work area needs to be re-organized, start with what you can see then move through your desk, cabinets etc.
You work through vacation – Stop! You need to relax and recharge your batteries! “Checking your email when you should be relaxing by the pool puts you at risk of burnout”, says Lombardo. By giving yourself time off and allowing yourself to truly unwind gives your mind and body a chance to recharge and you are able to return to work stronger. “When you truly take breaks, you will be more creative, productive and effective when you return,” says Lombardo.
You have a glass of wine (or two) before bed – “Alcohol initially depresses the central nervous system, producing a sedative effect”, says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City. “But it ultimately sabotages sleep maintenance.” So while you may have a deep sleep for the first few hours, it is likely that you will wake in the middle of the night due to a surge in the adrenaline system. Dr. Towfigh recommends stopping all alcohol three to four hours before bedtime.
You check e-mails at bedtime – The bright light of your smartphone, tablet or computer screen can mess with your sleep and wake cycles. It has been recommended that you turn off all technology at least 1 or 2 hours before bedtime. Dr Towfigh says, “if you can’t avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference”.
Caffeine hits to get through the day – Studies have proven that there is nothing wrong with having up to three cups of coffee a day. But it stops there! If you drink too much caffeine it can seriously interfere with your sleep cycle. Dr. Towfigh says “caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates”. If you stop drinking coffee by mid-afternoon you could improve your sleep cycle, just remember to stop drinking caffeine around 6 hours before bedtime.
You stay up late on weekends – Sleeping in at the weekend can interfere with your sleep cycle the rest of the week. Go out and enjoy your weekend but try and wake up close to your everyday time the following morning and then have a power nap later on. Dr. Towfigh says“napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired.”
Take the time and think about the next few weeks, make the changes to your lifestyle and let us know how you are feeling