If you’re feeling exhausted or have low energy, you’re not alone. Fatigue could be caused by simple factors such as lack of sleep or catching a cold or the flu. However, it can be caused by underlying health issues.
Even though everyone gets tired frequently, persistent fatigue can have a negative impact on your quality of life and prevent you from doing the activities you enjoy.
Fatigue can usually be remedied by lifestyle or dietary changes, avoiding a nutrient deficiency, or treating an underlying medical issue. Still, if you want to reduce fatigue, you need to figure out what’s generating it.
Here are 5 potential reasons why you’re always exhausted.
1. You are not drinking enough water
Staying well-hydrated is essential for keeping energy levels. The numerous metabolic activities that occur in your body every day result in a loss of water that needs to be replaced.
You become dehydrated when you don’t drink enough liquid to replace the water lost in your urine, stools, sweat, and breath. Several studies have shown that chronic dehydration affects mood, dramatically increases fatigue, and decreases alertness. This is why it is advisable to drink 2 to 3 liters of water a day, or even more while engaging in intense activity.
2. You are not getting enough vitamins
Being exhausted all the time can also be an indication of vitamin deficiency. This could include low levels of vitamin D, vitamin B-12, magnesium, iron, or potassium.
A deficiency in one of these vitamins can decrease the quality of sleep then lead to a feeling of fatigue. In case of persistent fatigue, it may be necessary to complete a blood test to detect if there are any vitamin deficiencies.
3. You are not exercising
You might think that you’re too tired to go for a run, but by not doing that, you’re only reinforcing your fatigue. That’s because exercise activates your cells to increase overall energy.
It doesn’t have to be an intense activity. It is recommended to practice the equivalent of at least 30 min of walking per day.
4. You are not eating properly
Your eating habits have a significant influence on how you feel.
To maintain energy and get the nutrients your body requires to execute critical processes, it’s essential to eat a balanced diet rich in nutrient-dense foods.
Eating foods low in essential nutrients may cause calorie and nutrient deficiencies, which can cause fatigue. When you don’t get enough calories and nutrients, such as protein, your body begins to break down fat and muscle in order to fulfill your energy needs. This causes a decrease in body fat and muscle mass, which can lead to exhaustion.
It’s recommended to adopt a well-balanced diet that includes meals comprising carbohydrates, vegetables or fruit, and protein, as well as a couple of snacks throughout the day.
5. You stress a lot
Stress and anxiety can contribute to all kinds of physical and emotional issues, including headaches, muscle tension, stomach problems, and fatigue. When you are stressed, your body and mind get tense, which can exhaust you.
Learning to manage stress might help you feel more energized. Begin by establishing limits, making realistic goals, and practicing new thought habits. In stressful times, deep breathing and meditation can also help you stay calm.
