Constant feeling of fatigue is especially common in today's bustling world. About a third of healthy people constantly feel tired and sleepy. And they are not caused by disease, but by the wrong way of life. In this article, we will consider several reasons why we are tired and how we can cope with it.
Sleep at the wrong time
One of the causes of fatigue can be bad sleep. The biological clock of our body often does not coincide with the working day, because of what we can not sleep and feel cheerful.
This is especially acute for those who do not sleep at night because of their studies/work. According to experts, up to 5% of people working in shifts suffer from a sleep disorder characterized by excessive sleepiness.
Even one or two cases of wakefulness at night can cause fatigue, regardless of whether you will sleep after 5 or 15 hours.
Regular drinking is important for maintaining good energy levels. Many biochemical reactions that occur in the body, lead to the loss of water that must be replenished.
Even slight dehydration can lead to a decrease in energy levels and ability to concentrate. It is especially important to replenish the supply of water after sports, saunas or blood donation.
A common opinion about 8 glasses a day is not always true. The rate of water for each of its own, it affects the weight, age, gender and level of activity.
Lack of calories
Lack of food from anyone will make a sullen beast
The feeling of exhaustion can also be associated with a lack of calories. Calories are the units of energy contained in food. The body uses them to move and maintain processes such as breathing and constant body temperature.
Most people need at least 1,500 calories a day. It is assumed that the elderly need to consume calories from the top of the range, so as not to get tired.
It may also be difficult to meet the need for vitamins and minerals if calorie intake is too low. Lack of vitamin D, iron and other important nutrients can lead to fatigue.
To maintain energy levels, avoid sharp cuts in calorie intake. Even while losing weight, it is worth doing it carefully.
Working sitting, you can earn not only scoliosis but also constant fatigue
The cause of fatigue can also be frequent inaction. However, many say they are too tired to play sports.
One explanation for this may be chronic fatigue syndrome (CFS), which is characterized by extreme and unexplained exhaustion. A study of over 1,500 people showed that playing sports can reduce fatigue even in people with CFS.
In addition, it has been shown that exercise can reduce fatigue in healthy people, as well as in cancer patients. Probably even short sports activities can be helpful.
To relieve fatigue, you need to change a sedentary lifestyle to a more active one. One solution to this problem is to work standing.
The excess of "light" carbohydrates
Refined carbohydrates — sugar and cereals — have a bad effect on our body, "too quickly" saturating it
Carbohydrates can be a quick source of energy. When we eat them, our body breaks them down into sugar, which can be used as fuel.
However, eating too much refined carbohydrates can cause fatigue. When sugar and processed carbohydrates are consumed, they cause a rapid rise in blood sugar levels.
This is a signal to the pancreas to produce large amounts of insulin to remove sugar from the blood. Just this leap of insulin can lead to feelings of exhaustion and used for greater spending power than usual.
The causes of fatigue can be identified much more. In many ways, this is all individually. But the main reasons listed above will help avoid fatigue in the future.