Dr. S M Fayaz, Consultant – Internal Medicine, Aster Whitefield Hospital, Bengaluru
Persistent fatigue can be a source of great annoyance as well as impact almost every part of one’s life. People drag themselves through the day feeling exhausted, which even leads to the dampening of their moods and even anxiety attacks in some cases. This article discusses about seven common causes for feeling fatigued and some recommendations on how to tackle the issue, restoring vitality.
- Sleep Deprivation – Sleep deprivation is one of the most common reasons for tiredness. Most people tend to have difficulties in getting the recommended 7-9 hours of sleep in a day, creating an adverse sleep deficit. To contain the problem, you may try to go to bed and wake up at the same time every day to create a sleeping pattern. Also, a soothing pre-sleep activity such as reading a novel or light stretching exercises before bed may assist in preparing the body for sleep.
- Unhealthy Eating Habits – Food selection influences feelings as well as energy levels. Diets that have excess processed food and sugar consumption are bound to make one feel lethargic. Nutritional deficits such as low iron or vitamin D can also easily wear one out. Emphasize feeding your body nutrients in the form of healthy, unprocessed meals – fresh fruits and vegetables, whole grain, and lean meat. If you are not sure whether your regimen is balanced, it is wise to consult a doctor for an easy blood check.
- Insufficient Fluid Intake – Hydration is often underestimated. Most people lose energy because they do not consume enough water during the day. To remedy this, one should, at the very least, drink 8 cups of water (approximately two litters) every day. Another way to help is by always carrying a water bottle or putting up reminders on the phone to drink water after every short period, especially on busy days.
- The Inactive Mode of Life – You could think that staying still will conserve energy but contrary to that, absence of physical activity can make you weak and more fatigued. It is somehow paradoxical but is indeed true that even in low intensity movements, energy is replenished. Look out for ways you can make regular physical activity possible in your daily life, however small it could be, for example standing up and taking a walk during lunch break. Strive to do moderate activities for at least 150 minutes a week, it helps in re-energizing.
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- Continuous Pressure – Stress is all-consuming and is similar to carrying a very heavy bag as it tends to exhaust both your psychological and physical health. In addition to that, it’s capable of altering the sleep pattern leaving one fatigued common at all times. Trying mindful meditation or any other techniques that help in focusing and relaxing your mind can be very beneficial in relieving stress. Finding some time for hobbies, such as reading or gardening can also provide you with appropriate breaks.
- Medical Conditions – Many cases of chronic tiredness can also occur as a result of other illnesses, such as viral fever, anaemia, thyroid problems or even sleep apnoea. Therefore, if you still feel fatigued even after implementing changes in your lifestyle, it would be advisable to visit a doctor. A thorough assessment can prove useful and help to address health concerns, if any.
- Overconsumption of caffeine – Caffeine can act as a friend and foe at the same time. It may energize you for a short period, but being dependent on it hampers one’s sleep cycle and leads to the feeling of weariness. Reducing intake of coffee, especially during the later hours of the day, is essential to maintain a healthy lifestyle. As a replacement, you can always hydrate yourself using other beverages, such as herbal teas or fresh juices, which do not contain caffeine.
Always feeling tired and exhausted is the body’s way of indicating that something may be wrong. Understanding these common signs and working towards reforming them can greatly help people to stay active and healthy throughout the day, thus leading to a vibrant and energized life.
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