Due to the strenuous demands of modern day living, everyone feels worn down from time to time. Perhaps you’re staying up too late or you’re working too hard, in which case the solution may be simple: get an early night and try again tomorrow.
While fatigue is never considered to be the most threatening of conditions, however, it can often be an early indicator of a much larger problem. If you find yourself regularly exhausted, don’t miss this quick guide to 10 common reasons for persistent lethargy.
1. Insufficient Diet
The most logical factor to investigate first would be your food choices. Too many refined carbs (such as white breads, pastas, and rice) can cause your sugar levels to skyrocket and then crash. You may also be deficient in iron, which can be easily rectified with more spinach or eggs. Correct nutrition is of particular importance to seniors, hence why you must do your research and perhaps even consider daily supplements.
2. Improper Portions
Along with your foods choices, you’ll want to evaluate your meal sizes. Naturally, if you are depriving yourself of the recommended calories (usually between 1,200 – 1,800 per day depending on your weight), then your body will be forced to hang onto any reserve energy it can for reasons of survival. This is not only an unsustainable approach to your diet but is also very dangerous. On the other side of these portion controls, is those who are overeating. Excessive weight places immense strain on your body which will drain your energy while interfering with your sleep. Once again, keep an eye on your food quantities to drop those burdensome pounds.
One of the most common hormonal responses during the first trimester of pregnancy is a severe shift in energy levels. The body is working overtime to develop your baby, which can zap your glucose and drop your blood pressure significantly. There isn’t too much you can do about this except for adjusting your bedtime routine.
4. Emotional Distress
A day of ceaseless anxiety will drain the life out of you while depression may reduce your interest in anything other than lying in bed. Thankfully, you are not alone and there are many methods which are shown to calm the chaos. Take on less work, explore mindfulness with meditation techniques, and stretch out your frustrations on a yoga mat. If you are worried that you may be at the end of your rope, then please seek help immediately.
5. Too Much Caffeine
While your morning coffee may kick your senses into high gear, this substance has also been linked to a decrease of stamina in certain scenarios. If you’ve developed a dependency on caffeine, then you may require the fix just to feel normal while experiencing withdrawals without it. Coffee is also known to dehydrate the body and disrupt your sleeping patterns. Cut down to a maximum of four cups a day and cease all consumption in the early afternoon.
6. High Blood Pressure
When your arteries are not dilating properly and your heart is forced to increase the blood flow, you may have what’s known as hypertension. Unfortunately, the symptoms of high blood pressure are not usually very obvious and can go undetected. However, if you’re feeling tired along with dull headaches and shortness of breath, you may need to see a doctor or purchase a home device allowing you to monitor your blood pressure regularly.
7. Skipping Breakfast
During the mad morning rush, it often seems simpler to sacrifice your breakfast rather than be late for work. This is a bad idea. Food is the fuel which keeps your whole system functioning, and without this initial boost, you will run out of steam rather rapidly. To increase your daily momentum (not to mention improve your mood and memory), eat a slow-burning breakfast such as oatmeal, Greek yogurt, eggs, or fruit.
Are you too tired to exercise? Or are you tired because you’re not exercising enough? It’s no secret that regular physical activity is not only essential to your body’s overall performance, but is also a key factor in the production of endorphins which will help you to cope with a stressful day. If a gym session is the last prospect that your exhausted mind can possibly fathom, then simply go for a casual walk or perhaps attempt some chair yoga.
9. New Medication
For many pharmaceutical products, drowsiness is a widely reported side effect. Said medications commonly include treatments for allergies, cancer, blood pressure, or antidepressants. If you have recently started an unfamiliar prescription, it may be as simple as waiting for your body to adjust to the new chemicals. However, if these symptoms persist for longer than a week, you should have a discussion with your doctor.
10. Warning Signs of More Troubling Problems
There are various conditions in which fatigue is a red flag, including heart disease, kidney disease, thyroid problems, diabetes, and arthritis. If nothing seems to be working, it’s always worth speaking to a medical professional to either rule out your biggest concerns or to catch something early.