Care2Healthy Living/Mary Daly: 10 Often Overlooked Causes of Fatigue 0

Care2Healthy Living
10 Often Overlooked Causes of Fatigue
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    By: Mary Daly
    April 6, 2019

Do you wake up already feeling tired? Is coffee your best friend throughout the day? While aging and certain diseases can affect your energy, many times the source of your sluggishness is your lifestyle. Here are 10 often overlooked causes of fatigue.
1. Poor sleep quality

You spend about eight hours in bed each night and assume you’re getting enough sleep. But you’re still tired during the day. What you might be overlooking is your sleep quality. “For adults, good quality sleep means that you typically fall asleep in 30 minutes or less, sleep soundly through the night with no more than one awakening, and drift back to sleep within 20 minutes if you do wake up,” Sleep.org says. For better sleep, the National Sleep Foundation recommends limiting daytime naps, avoiding stimulants and heavy foods close to bedtime, establishing a relaxing bedtime routine and making your bedroom an inviting sleep environment.
2. A sedentary lifestyle

You’ve likely heard plenty of warnings about the dangers of a sedentary lifestyle. Among other consequences, sitting too much can cause you to lose muscle mass and flexibility. Likewise, your heart can weaken, making even moderately intense activities seem exhausting. As a result, that can cause frequent fatigue. So, with your doctor’s approval, it’s important to incorporate regular exercise into your life. “Physical activity strengthens muscles, helps them become more efficient and conserve ATP, and increases the production of energy-producing brain chemicals,” according to Harvard Medical School.
3. Overexercising

woman taking a break during a workout at the gymCredit: PeopleImages/Getty Images

On the flip side, exercising too much might actually be the source of your fatigue. But it’s not always so obvious that your sluggishness is from that extra effort at the gym. Some fatigue after a workout is normal. “This fatigue should leave the individual somewhat exhilarated but not overly exhausted,” according to Johns Hopkins Medicine. But fatigue that lasts for days means you’ve pushed beyond your limits, and your body isn’t repairing and replenishing itself fast enough. Some other signs you’re overexercising include lingering soreness, overuse injuries, a decline in stamina and chronic colds. So listen to your body, and give it the rest it requires.
4. An unbalanced diet

Food is fuel. And a poor diet will probably make you feel like you’re running on empty. Consuming too much junk food is an obvious contributor to sluggishness. But sometimes you might be lacking a certain nutrient — such as vitamin D — and not immediately connect the dots between that and your fatigue. You also might not be consuming enough calories for your body’s output. Or maybe you’re eating too much at once, causing blood sugar spikes. The solution? Prioritize a healthy, balanced diet. “Eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds,” Harvard Medical School says. “… And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.”
5. The wrong fluids

Adequate hydration is critical to feeling fresh and alert. But not just any fluid will do. “Drinking sugary sodas can cause blood sugar spikes followed by a drop that causes fatigue,” according to Harvard Medical School. “Being dehydrated can also make you feel tired, as can drinking too much alcohol or caffeinated drinks near bedtime.” Plus, a dependence on coffee and other caffeinated beverages can cause serious dips in your energy throughout the day. Try to get the majority of your fluids from plain old healthy water, and make sure you’re hydrating all day long.
6. Certain medications and health issues

Man looking at bottles from medicine cabinetCredit: Tom Merton/Getty Images

It’s important to discuss any fatigue you’re experiencing with your doctor. They can help pinpoint lifestyle factors that might be contributing to the fatigue. And they can add insight on medications and health issues that cause drowsiness. Fatigue can be a side effect of several prescription and over-the-counter medications, such as antihistamines, according to Mayo Clinic. Plus, certain health issues — including anemia, fibromyalgia, hypothyroidism and sleep apnea — can bring on fatigue. So if you can’t identify the cause yourself, head to your doctor to rule out any of these underlying conditions.
7. Isolation

Even if you’re a bit of a wallflower, isolation still can be draining. “Being isolated — not seeing others on a regular basis — is associated with depression, and depression is linked to fatigue,” according to Harvard Medical School. But at the same time, it’s important to socialize with people who uplift you — and not those who allow exhausting negativity to seep into your life. “Maximize the amount of time that you spend with people you enjoy being around,” Mayo Clinic says. “Connecting with others who radiate positivity and have similar interests will excite and energize you.”
8. Stress

Stress — as well as anxiety, depression, grief and other emotional disorders — can quickly sap your energy. “Chronic stress can increase levels of cortisol, a hormone produced by the adrenal glands,” according to Harvard Medical School. And higher cortisol levels increase inflammation in the body and reduce ATP (energy) production. Try incorporating stress-reduction exercises, such as tai chi and meditation, into your daily life, and discuss your mental health with your doctor for further remedies.
9. News overdose

A major cause of stress? The news. “Unfortunately, the news is too frequently bombarded with stories of suffering,” Mayo Clinic says. “These stories can skew your view of the world and cause you to focus on your worst fears, instead of recognizing the good that surrounds you.” That’s not to say you shouldn’t know what’s going on in the world. It’s imperative to be an informed citizen. But with the accessibility and abundance of news these days, it can be easy to go beyond educating yourself and straight to an exhausting overdose. Know when to turn off the TV or put down your phone, so you can clear your head.
10. Forgetting to treat yourself

a mother and son baking together in the kitchenCredit: shapecharge/Getty Images

Too often we get stuck in the grind of daily life and forget to treat ourselves. And that kind of mindset — focused only on to-do lists and appointments — can result in frequent fatigue. “Do something that you enjoy every day, even if it’s something as simple as cooking a healthy meal or listening to your favorite song,” Mayo Clinic says. “Putting effort into the things that matter most to you will help you utilize and reserve your energy in ways that will bring out the best in you.”

Main image credit: PeopleImages/Getty Images
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18 comments
Elizabeth Hjust now

Number 8 is dangerous.
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Jan S8 minutes ago

thanks for sharing
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Martin Habout an hour ago

Very important report. Thank yoo very mush.
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Chrissie Rabout an hour ago

Thank you for posting.
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Janet Babout an hour ago

Thanks
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David C2 hours ago

thanks, have a wonderful day
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Daniel N2 hours ago

Thank you
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Tania N2 hours ago

Thank you for sharing.
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Tania N2 hours ago

Thank you for sharing.
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Carol S3 hours ago

#9 I need to stop watching the news!
SEND
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