Your shopping cart is empty!
You’re in the office or at home at your desk working away happily, when suddenly it happens: daytime exhaustion hits you and suddenly you’re pretty much useless. Protein bars, coffee and sugary treats do not seem to work.
You are far from alone. Recent research has revealed that one in three of us admit we’re permanently worn out because of the pace of modern life. As a result, sales of supplements such as ginseng, energy drinks and power bars have shot up more than 5% in the last year alone as part of our desperate bid to battle exhaustion. In addition, Doctors’ reveal that 10% of people visiting their GP are there solely to investigate unexplained tiredness. So much so that they have even created a handy acronym – TATT (Tired All The Time).
Here are some causes of being tired all the time and how to deal with it.
1. Not enough exercise
Avoiding exercise because you are tired actually makes you feel worse. A University of Georgia study showed that adults who began exercising lightly three days a week for just 20 minutes reported feeling less fatigued and more energised after six weeks. This is because regular exercise makes your heart and lungs work more efficiently, delivering oxygen and vital nutrients around the body.
2. Not sleeping properly
Recent research shows many of us survive on so-called ‘junk sleep’ – the kind when we wake up frequently throughout the night. Junk sleep can be caused by stress, but also by over-stimulating the brain too close to bedtime. For example, by checking emails or using tablets and mobile phones.
To avoid junk sleep, you need to develop good sleep hygiene. This means going to bed at a set time, banning screens for an hour beforehand and developing a wind-down routine that prepares your body for sleep, such as a warm bath, followed by a milky drink.
3. Cut the caffeine
Although we think of caffeine as a pick-me-up, it actually makes us feel more tired once the initial surge wears off. Avoiding caffeine will increase energy levels in the long run – but cut down gradually, cup by cup, to avoid headaches and irritability.
4. Iron Deficiency
Figures show that around a third of women are low in iron often due to heavy periods. Some have low enough iron levels to be anaemic. If you pull down your bottom eyelids and the inner rim looks pale rather than pink, it’s an indicator. A blood test will pick up any iron problems.
If iron levels are at the lower end of normal, but not anaemic, eating iron-rich foods such as lean meats, dark green vegetables and dried fruits in combination with foods high in vitamin C will help.
5. Not enough Vitamin B
Vitamin B is important, as they’re required by the body to convert the food you eat into energy. Modify your diet to include foods such as brown rice, barley, oats and lean protein foods such as fish.
Losing as little as 2% of your body’s normal water content can take its toll on your energy levels. It’s surprisingly easy to become dehydrated, especially as we tend to lose our thirst reflex as we get older.
Working in an air-conditioned office, going for a long walk or simply forgetting to drink regularly can quickly lead to depleted fluid levels. This causes blood pressure to drop and means not enough blood gets to the brain or muscles. This can cause headaches, fatigue and loss of concentration.
Try to drink every two hours. If you’re not peeing regularly or your urine is very dark, it’s a sign you need to drink more. Water is best, but if you find it boring, add mint, basil, lemon or cucumber to liven up the flavour.
7. Overdosing on sugar
Sugary energy drinks and snack foods such as biscuits, chocolate and crisps cause sharp spikes then dips in blood sugar that can leave you flagging, irritable and desperate for a mid-afternoon nap. Avoid white carbs such as bread and pasta that quickly convert to sugar in the body.
8. Sluggish thyroid
Having an underactive thyroid – which means it’s not making enough of the hormone thyroxine – is a surprisingly common cause of unexplained fatigue, especially in middle-aged women. Other symptoms of a thyroid condition include excessive thirst, weight gain and feeling cold.
See your Doctor who can give you a blood test. If an underactive thyroid is diagnosed, a simple once-a-day tablet can correct the problem – and most people get their normal energy levels back soon after starting treatment.
9. Liver Disease
Liver is the most important detoxification organs, liver is not function well, our body will easily accumulate the waste, resulting in fatigue.
10. Heart disease
If the oxygen and carbon dioxide cannot be properly exchanged, the patient will be tired.
We should carefully diagnose our daily habit to find out the cause of the tiredness. Regular exercise can help fasten the metabolism. If you have trouble finding the cause, consult the doctor for assistance.