This supports the notion that increased physical activity contributes to more energy and vigor. When under stress, your body goes into fight-or-flight mode. This causes an increase in cortisol and adrenaline, which prepares your body to deal with such situations.
In small doses, this response is safe. Learning how to control stress may improve your energy level. Start by setting limitations, creating realistic goals, and practicing changes to your thought patterns. Deep breathing and meditation can also help you stay calm in stressful situations.
When you feel depressed, lack of energy and tiredness can follow. Your doctor may prescribe an antidepressant or an anti-anxiety medication. You might also benefit from mental health counseling. Cognitive behavioral therapy is a type of treatment that helps correct negative thought patterns that lead to a negative mood and depression.
A sleep disorder is sometimes the underlying cause of tiredness. You may need to see a sleep specialist. A sleep disorder like sleep apnea can be causing your tiredness.
This can lead to daytime fatigue. Sleep apnea is a serious condition. It can cause high blood pressure, poor concentration, and lead to a stroke or heart attack. You may feel tired all the time if you have chronic fatigue syndrome.
Its cause is unknown. Your doctor must rule out other health problems before making a diagnosis. Treatment involves learning how to live within your physical limitations or pacing yourself.
Moderate exercise may also help you feel better and increase your energy. Fibromyalgia causes widespread muscle pain and tenderness. This condition affects the muscles and soft tissue, but it can also cause fatigue.
Because of the pain, some people with the condition are unable to sleep at night. This can lead to daytime sleepiness and fatigue. Taking an over-the-counter pain reliever can help improve pain and sleep. Also, some people have had positive results with an antidepressant, as well as physical therapy and exercise.
Sometimes, medication can cause you to feel tired all the time. Think back to when you first noticed daytime sleepiness. Was this around the time when you started a new medication? Check drug labels to see if fatigue is a common side effect.
If so, talk to your doctor. They might be able to prescribe another drug, or reduce your dosage. Feeling tired all the time can also be a symptom of diabetes. This can cause high blood sugar, which can affect your concentration and leave you feeling fatigued and irritable. You may have recently gone through an emotional shock such as a bereavement or a relationship break up. You may have worries about work, money or family. Even positive events like moving house or getting married can be very stressful and tiring.
Find out more with our articles on stress , work-place stress , or how to cope and deal with your worries. You can click on the image below to open the interactive worry tree infographic. For the best user experience, please view this interactive PDF on desktop, rather than on mobile or tablet devices. What you eat and drink can affect how tired you feel. Drinks containing caffeine coffee, tea and some soft drinks may interfere with your sleep and so make you feel tired the next day.
And if you drink alcohol in the evenings, this can wake you during the night. Eating a healthy balanced diet and keeping well hydrated may help you to feel less tired. Try starting some exercise, then build it up so you get the benefits of regular activity.
Choose something you enjoy, perhaps doing it with friends or family, or join a group to keep you motivated. You'd be surprised just how many benefits there are, and the good news is it can be as easy as getting off the bus a little earlier. Introduce active habits to your day and you'll be well on your way.
So what are the benefits of regular exercise? Regular exercise is great for the heart, reducing your risk of a stroke and cutting your chance of cardiovascular disease by a third. Why not take a lunchtime walk, leave your car at home or up your walking pace when you're out and about? Regular exercise keeps your muscles, bones and joints strong and functioning well, but also helps prevent falls and fractures. Try doing exercises that strengthen your bones and muscles twice a week.
Exercise burns calories and helps to maintain a healthy weight which in turn reduces your risk of many health problems. But be sure to maintain a healthy balanced diet alongside exercise. Help maintain a healthy weight by walking to the shops or cycling the children to school. A healthy weight in turn reduces your risk of certain cancers. In fact you can cut your risk of breast and bowel cancer by around a quarter if you exercise regularly. If you have children encourage healthy habits and routines from an early age and they'll be more likely to continue being active through life.
A healthy weight also reduces your chances of diabetes. It's estimated that around 3. Regular exercise is hugely important to help reduce your risk of type 2 diabetes and if you have type 2 diabetes, exercising regularly can help you manage it by lowering blood glucose levels. To improve the amount and quality of your sleep, go to bed at roughly the same time every night, relax before sleeping and get plenty of activity during the day.
However, if you find it difficult to fall or stay asleep and suspect you may have a sleeping disorder, speak to your doctor about having your sleep evaluated by a specialist. Inadequate or poor-quality sleep is a common cause of fatigue.
Getting several hours of uninterrupted sleep allows your body and brain to recharge, allowing you to feel energized during the day. Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches. Also, research suggests that quality of life may be more affected by fatigue in those with food sensitivities Common food intolerances include gluten , dairy, eggs, soy and corn.
If you suspect that certain foods may be making you tired, consider working with an allergist or dietitian who can test you for food sensitivities or prescribe an elimination diet to determine which foods are problematic. Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to. Calories are units of energy found in food.
Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature. When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue. Your body can function within a range of calories depending on your weight, height, age and other factors. However, most people require a minimum of 1, calories per day to prevent a metabolic slowdown.
Experts on aging believe that although metabolism decreases with age, older people may need to eat at the top of their calorie range in order to perform normal functions without becoming fatigued Not getting enough vitamin D, iron and other important nutrients can also lead to fatigue.
In order to keep your energy levels up, avoid drastic cuts in calorie intake, even if your goal is weight loss. You can calculate your calorie needs using the calorie calculator in this article. Your body requires a minimum number of calories in order to perform daily functions. Consuming too few calories can lead to fatigue and make it difficult to meet nutrient needs. Research has found that when your sleep pattern is out of sync with your circadian rhythm, chronic fatigue may develop In one study, healthy young men were allowed to sleep either seven hours or just under five hours before being kept awake for 21—23 hours.
Their fatigue ratings increased before and after sleep, regardless of the number of hours they slept However, if your job involves shift work, there are strategies to retrain your body clock, which should improve your energy levels. In one study, shift workers reported significantly less fatigue and better mood after being exposed to bright light pulses, wearing dark sunglasses outside and sleeping in total darkness Using glasses to block blue light may also help people who perform shift work.
Try to sleep at night or retrain your body clock. Inadequate protein intake could be contributing to your fatigue. Consuming protein has been shown to boost your metabolic rate more than carbs or fat do In one study, self-reported fatigue levels were significantly lower among Korean college students who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day 5.
Other studies have found that high-protein diets tend to produce less fatigue among weight lifters and people who perform resistance training 30 , To keep your metabolism strong and prevent fatigue, aim to consume a high-quality protein source at every meal. Consuming adequate protein is important for keeping your metabolism up and preventing fatigue. Include a good protein source at every meal.
The many biochemical reactions that take place in your body every day result in a loss of water that needs to be replaced. Several studies have shown that being even mildly dehydrated can lead to lower energy levels and a decreased ability to concentrate 33 , 34 , Although you may have heard that you should drink eight, 8-ounce ml glasses of water daily, you may require more or less than this depending on your weight, age, gender and level of activity.
The key is drinking enough to maintain good hydration levels. Common symptoms of dehydration include thirst, fatigue, dizziness, and headaches. Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluid lost during the day. For example, a study in sleep-deprived healthy adults found that consuming an energy shot led to modest improvements in alertness and mental function
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