One does feel tired all the time at the time? What is the way out for this health issue?
One experiences tiredness and fatigue most of the time. On account of being tired, one’s energy levels go down and one suffers from lack of energy, physical or mental exhaustion and also lack of motivation.
There can be medical and non-medical reasons for feeling tired all the time such as fatigue as well as personal dietary and lifestyle issues.
Some common factors that may contribute to tiredness are stress, anxiety, depression, anemia, diabetes, pregnancy, breastfeeding, inadequate sleep, malnutrition, obesity and also excessive exercise. Consuming too much caffeine, drinking too much alcohol and also eatingthe junk food can well impact one’s energy levels.
How does feeling tired affect us?
• It has the negative impact on one’s performance at work.
• One’s family life gets affected.
• Social relationships get strained as one becomes irritable and does not want to socialize.
1. Eating Breakfast
One must eat healthy by having one’s breakfast.
When you skip breakfast, one may also feel tired by mid-morning. Going without food for too long a time can affect one’s sugar levels and affect one’s energy levels as well.
But eating just anything for breakfast is not advisable. One needs to have a proper diet that includes foods that boost one’s metabolism and also give one’s body energy to burn.
A good option for breakfast is indeed a big bowl of oats with some fruit and nuts. It provides fiber and some protein. Carbohydrate-rich breakfast foods such as like cereals or whole-grain bread are also good options.
2. Drinking More Water
Staying hydrated can make one more energetic and also help one fight tiredness
Depending on one’s body which is made up of 50 to 75 percent water, water is essential for proper functioning of various organs of the body. In fact, dehydration can affect one’s energy level as well as moods.
Even slightly dehydration can take much toll on one’s energy levels. When one is not drinking sufficient water, one’s blood pressure does drop and there is also a low supply of oxygen to one’s brain. This can make one feel tired.
In order to stay hydrated, one must have 8 to 10 glasses of water per day. Depending upon the weather, one’s activity levels, and age, one may need a little more water.
3. Eating Energy-Boosting Foods
To keep one energetic throughout the day, one must try to eat the right foods. In fact, the food one eats has a direct impact on one’s energy levels.
Include more fruits and vegetables in one’s diet. Lean meats such as chicken, turkey, and fish do provide one’s body with quality protein. Fish that are rather high in omega-3 fatty acids, such as salmon and tuna, are also beneficial.
Choose whole-grain foods and complex carbohydrates rather than processed and refined carbohydrates to ensure that your body gets the full benefits of fiber and other important nutrients.
Also, include nuts and seeds in your diet to beat fatigue and fight hunger.
If you’re not getting everything you need from your food, consider taking some kind of supplement. Make sure to talk to your doctor before taking any nutritional supplements.
Not just the right foods, you need to follow the right eating habits, too. Eat several smaller-portioned meals throughout the day instead of two or three large meals a day.
4. Sleep Soundly
One must sleep soundly and improve one’s sleeping habits to ensure that one gets adequate sleep that gets rid of tiredness and one feels energetic all throughout the day.
Lack of sleep is one of the major causes of daytime fatigue. Adults need about 8 hours of good sleep per night. No matter how busy you are, you must get the much-needed rest and sleep.
To ensure adequate sleep, go to bed and also get up in the morning at the same time every day, and also avoid long snoozes during the day. Also, have a warm bath or shower before going to bed.
Make sure all electronic gadgets are turned off before bedtime.
People leading a sedentary lifestyle have low energy levels. One must do regular exercises such as brisk walking or cycling to boost one’s energy levels.
Exercise also does improve the working efficiency of one’s heart, lungs, and muscles. It also improves one’s mood and releases endorphins in one’s body. Feeling gloomy does make one feel tired.
Whenever one feels tired, one can stand up and also go for a walk. One’s stamina improves by this exercise and also energy levels go up.
6. Avoid Caffeine
Drinking too much coffee or caffeinated soda can affect one’s energy levels and make one feel tired.
Many people feel that having a cup of coffee does appear to boost one’s mood and also brain functioning. But in reality, it also increases one’s blood pressure as well as pulse rate, which in turn does affect one’s energy levels.
Too much coffee does affect one’s adrenal gland thus making one feel very tired, unenthusiastic and also very fatigued. It does even have a dehydrating effect on one’s body.
Avoid having coffee before going to sleep as it affects one’s normal REM (rapid eye movement) sleep, which can make one feel tired after waking up.