Feeling tired all the time? It’s one of the most common complaints people of all ages have. What should you do if you’re constantly tired? First, rule out health problems that might be causing you to feel fatigued. These could include iron deficiency anemia or an underactive thyroid. Then, take a closer look at your lifestyle. Here are some surprising lifestyle factors that may cause or worsen fatigue and exhaustion.
Skipping Meals or Eating Too Much Sugar
It’s a given that you’ll feel fatigued if you don’t supply your body with energy. It’s not just how often you eat, but the quality of your diet that matters for maintaining a healthy energy level. Sugar and refined carbohydrates cause a rapid rise in blood sugar and insulin, but the energy boost is short-lived. A rapid blood glucose drop usually follows that causing fatigue. How can you prevent this? Choose whole, unrefined carbohydrates rich in fiber, and include a source of protein with every meal and snack to steady your blood glucose level.
Breathing Too Shallowly
Did you know most people breathe too shallowly and from their chest? The correct way to breathe is deeply from your abdomen. Fortunately, once you know how you inhale and exhale, you can work to improve it. There are various sites online that show you how to breathe deeply from the abdomen, so you maximize oxygen and blood flow to your brain and other organs. One way to breathe to increase your energy level is to use the 4-7-8 method. Breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8. Practice this technique several times per day. It’s also an effective method for relieving stress.
Not Getting Natural Light in the Morning
Natural light helps set your body’s internal biological clock and ensure a balanced release of hormones that affect your appetite, metabolism, and mood. Throw open the curtains or blinds as soon as you wake up, and you’ll set your biological clock properly for more energy and a more robust metabolism. Keep a regular routine too. Get up at the same time each morning and go to sleep on a schedule too – and get at least 7 hours of quality sleep every night. What a difference a good night’s sleep and a regular sleep schedule make!
A Low Vitamin D Level
One of the most common symptoms of vitamin D deficiency is fatigue. Other symptoms include muscle aches, frequent infections, and muscle weakness. Studies show at least 40% of Americans have at least mild vitamin D deficiency. Women are at higher risk of vitamin D deficiency because they’re more likely to wear sunscreen, and sunscreen blocks UVB rays that stimulate the synthesis of vitamin D.
Are you deficient? In the winter months, especially if you live in Northern latitudes, it’s hard to get enough sunlight to maintain a healthy vitamin D level. If you have darker skin, you need more vitamin D to maintain a healthy level, since the skin pigment melanin blocks the sun’s rays. If you’re feeling tired, ask your doctor to check a vitamin D level, so you’ll know whether you need a supplement and how much to take.
Medications
If you’re fatigued, take a closer look at your medication list, especially if you just started a new one. Many prescription and non-prescription medications can cause you to feel tired or sleepy. Some medications that cause fatigue are:
- Some antihistamines
- Seizure medications
- Muscle relaxants
- Antidepressants
- Opioid pain medications
Caffeine is also a drug. If you drink caffeine regularly and suddenly stop, you can experience caffeine withdrawal. The symptoms include a headache, fatigue, and a down mood. Always cut back on caffeine slowly, especially if you’re used to drinking several cups of coffee daily.
Allergies
Seasonal allergies are a common cause of fatigue. When your immune system is ramped up, as happens with allergies, cells release chemicals called cytokines that cause you to feel tired. The extra work of breathing with a congested nose also takes up energy. Plus, some medications people take to treat allergies, like antihistamines, cause fatigue. If you feel more fatigued during allergy season, it’s not your imagination.
Sleep Apnea
Sleep apnea is a relatively common condition in people who are obese or have a thick neck. With sleep apnea, you stop breathing for periods of time during the night, and this leads to sleep disruptions that cause fatigue. If you have sleep apnea, you may not enter the deeper stages of sleep either.
Could you have sleep apnea and not know it? One sign is frequent snoring. Other signs are daytime sleepiness and irritability. If you suspect you have sleep apnea, consult your physician. It’s a condition that needs prompt treatment to prevent long-term complications.
Lack of Physical Activity
Although you might feel tired after a workout, regular exercise can boost your energy level. One way exercise gives your energy level a boost is by increasing oxygen delivery to cells and tissues in your body. But changes also occur at the cellular level. When you do aerobic exercise, energy-producing organelles called mitochondria become more efficient at producing ATP, the fuel your muscles use to contract. Plus, exercise has a beneficial effect on brain neurotransmitters that affect your mood and help you feel more alert and energetic. Keep moving!
Unresolved Stress
Stress is another energy zapper. Stress doesn’t cause the same type of fatigue you feel when you’ve just ran a mile or two, it’s mental exhaustion from worry. You may not even know that your fatigue comes from stress. If you feel your exhaustion is mental, start journaling to keep track of your thoughts, feelings, and symptoms. Also, make sure you have effective ways to manage stress. Some options are meditation, walks in nature, and yoga. Spend some time engaging in creative activities that you enjoy too.
The Bottom Line
Some of the most common causes of tiredness can be easily fixed. If you’re hitting the snooze button, or you work too many hours without taking a rest, that’s an obvious contributor. But be aware of these other less obvious causes of frequent fatigue.
References:
Johnson K, Sattari M. Vitamin D deficiency and fatigue: an unusual presentation. Springerplus. 2015 Oct 7;4:584. doi: 10.1186/s40064-015-1376-x. PMID: 26543719; PMCID: PMC4628075.
“Does exercise really boost energy levels? – Harvard Health.” 01 Jul. 2021, health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels.
“Medications That Can Cause Fatigue & Drowsiness.” webmd.com/drug-medication/medications-fatigue-and-sleepiness.
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