health
6 surprising reasons you are tired all the time
The most basic cause of fatigue is lack of sleep, and you do not need us to know this.
But there are some other factors - a little less predictable - that make you walk around tired and irritable all day, and these can actually be completely fixed.
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Sleep
tiredness
Carbohydrates
protein
Walla!
health
Thursday, 19 August 2021, 07:43
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Most of us are more tired at this time of year - because it's terribly hot outside, because we're stressed out by the fourth wave of the corona and because the kids are on a never-ending big vacation.
it's natural.
But there are quite a few people who have been carrying this fatigue with them for months, and feel that it really hurts their functioning or enjoyment of life.
True, there are times when we sleep less well, or binge into the night and pay for it in the morning.
This is not what we are talking about here, but a constant feeling of fatigue that impairs your functioning during the day.
This fatigue is very important to understand, and try to resolve.
And if you do not succeed alone - consult a family doctor, because a feeling of exhaustion and persistent lack of sleep hours can harm your health.
More on Walla!
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But as mentioned, the first step is to try to figure out what is causing this ongoing fatigue.
So here are some surprising reasons that affect your sleep quality and energy levels, as well as ways to treat them.
1. You eat too many carbs
Carbohydrates are a confusing component - on the one hand they give us available energy and lift us up in difficult moments, and on the other hand they drop us into pits of fatigue that are hard to get out of.
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When they consume simple sugar and carbohydrates, they cause a rapid rise in blood sugar, which signals the pancreas to produce a large amount of insulin to get the sugar out of the blood.
This rise in blood sugar levels - and the subsequent drop - can cause a significant feeling of fatigue.
This fatigue causes people to look for more fast energy (again, carbohydrates and sugar), which can lead to a cycle of fatigue that cannot be got out of.
And I do not see how I get out of it.
Cookie (Photo: Giphy)
Several studies have found that reducing sugar and processed carbohydrates usually leads to higher energy levels.
In one study, children who ate high-carbohydrate snacks before a football game reported greater fatigue than children who ate a peanut butter-based snack.
The solution
: Be sure to eat balanced meals that contain protein, vegetables, and carbohydrates.
This combination will cause a slow breakdown of the food and prevent high fluctuations in sugar levels.
In addition, preferring whole grains over simple carbs will also help break down food more slowly.
2. You do not drink enough
Inadequate drinking of water increases the feeling of fatigue.
All of our cellular activity, including energy-producing activity, requires a sufficient amount of fluid.
Once you do not drink enough - the body experiences dehydration, all brain functions decrease, and the feeling of fatigue intensifies.
Several studies have shown that dehydration, even mild, can lead to lower energy levels and a decrease in concentration.
Solution
: You should aim for a daily intake of 30 ml per kilogram of body weight (on average 8-12 glasses per day). Thirsty, and walk around with a bottle regularly.
3..
You are not moving enough
Lots of people say they are too tired to exercise, but the truth is that lack of exercise can be the cause of low energy levels and fatigue.
Studies have also shown that exercise can reduce fatigue, both in healthy people and in people with various diseases that affect their energy levels.
Moreover, it seems that even a minimal increase in exercise can improve energy levels.
This sedentary lifestyle just takes off.
Chandler Bing falls asleep in office (Photo: Giphy)
Solution
: To increase energy levels, try to exercise your body at every possible opportunity: Stand instead of sitting, climb stairs instead of an elevator and walk to places instead of traveling.
And of course, when possible, try to incorporate fitness training or vigorous walking.
4..you suffer from sensitivity to a particular food
Sensitivity to food or intolerance usually causes symptoms such as a rash, indigestion, runny nose or headaches, but fatigue can also be a symptom, one that is often ignored.
Common food intolerances include gluten, milk, eggs, soy and corn.
Solution
: If you feel tired after eating a particular food, you should consult a clinical dietitian or allergist to see if there is any sensitivity or intolerance.
5. You do not eat enough
People who try to lose weight and limit their calorie intake may suffer from fatigue, as consuming too few calories can cause feelings of exhaustion.
Calories are actually energy units found in food, and the body uses them to move and initiate processes like breathing and maintaining a constant body temperature.
When you eat too few calories, your metabolism slows down in order to save energy, which causes fatigue.
In addition, it is difficult to meet the needs of vitamins and minerals that the body needs during the day when calorie intake is too low.
Lack of vitamin D, iron and other important nutrients can also lead to fatigue.
You deserve more.
Rice crackers (Photo: ShutterStock)
The solution
: The body can function in the calorie range depending on weight, height, age and other factors.
However, most people need a minimum of 1,200 calories per day to prevent metabolic slowdown.
In order to maintain energy levels, avoid drastic cuts in calorie intake, even if the goal is weight loss.
6. You forget to eat protein
Insufficient protein intake can also cause a feeling of fatigue.
Protein intake has been proven to increase the rate of metabolism, rather than carbohydrates or fats.
In addition to helping with weight loss, it may also help prevent fatigue.
In one study, the reported fatigue levels were significantly lower among students in Korea who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day.
Other studies have found that high-protein diets tend to produce less fatigue among weightlifters and people who do resistance training.
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Solution: To maintain an efficient metabolism and prevent fatigue, aim to consume a quality protein source at every meal.
The recommended amount of protein for a healthy person is 0.8 grams per kilogram of body weight, this amount varies according to different needs and can reach up to more than 2 grams per kilogram, for example in situations where the person exercises a lot or is on a low carb diet.
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