Do you struggle to get out of bed, feel constantly drained and rely on pick-me-ups such as protein bars, coffee and sugary treats to get you through the day? If so, you’re far from alone. Research by market analysts Mintel reveal 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.
No wonder figures from a survey by vitamin company Healthspan show a whopping 97% of us claim we feel tired most of the time, and doctors’ records reveal that 10% of people visiting their GP are there solely to investigate unexplained tiredness.
So much so that doctors have even created a handy acronym – TATT (Tired All The Time) – that they jot down in their notes when a patient complains of constant fatigue. Here, experts point to some of the causes – and how to deal with them.
1. You are dehydrated
Losing as little as 2% of your body’s normal water content can take its toll on your energy levels. And 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.
Reboot your energy: 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,” suggests Rob.
2. You’re not exercising enough
It might be the last thing you feel like, but avoiding exercise because you’re tired actually makes you feel worse. In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for just 20 minutes reported feeling less fatigued and more energized after six weeks. This is because regular exercise makes your heart and lungs work more efficiently, delivering oxygen and vital nutrients around the body.
Reboot your energy: Next time you’re tempted to flop on the sofa, force yourself up for a brisk 10-minute walk – you’ll feel more alert for it.
3. You don’t sleep as well
Recent research shows many of us survive on so-called ‘junk sleep’ – the kind when we wake up frequently throughout the night. It doesn’t replenish our energy levels as well as long stretches of continuous sleep.
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 smartphones that emit a blue light found to disrupt sleep by tricking the brain into producing ‘wake-up’ hormones right when you need to wind down.
4. You have an 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.
Reboot your energy: A blood test will pick up any iron problems and you’ll be prescribed tablets to boost levels. If iron levels are at the lower end of normal, but not anaemic, Healthspan’s Head of Nutrition Rob Hobson says: “Include plenty of iron-rich foods in your diet , such as lean meats, dark green vegetables, pulses and dried fruits, and pair them with foods like citrus fruit high in vitamin C.”
5. You’re missing out on vital B- vitamins
Nutritionist Rob Hobson explains: “We all have increasingly busy lives, so it’s essential to provide the body with enough calories and vitamins to get through the day. “B vitamins are particularly vital as they’re required by the body to convert the food you eat into energy.”
Reboot your energy: “You can find this group of vitamins in grains such as brown rice, barley and oats, as well as lean
proteins such as oily fish and turkey,” says Rob.
6. You’re overdosing on sugar
Nutritionist Linda Foster says: “What many people don’t realise is that they can actually be made more tired by the very foods supposed to give them energy. “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.”
Reboot your energy: Swap to low-sugar foods – and this includes avoiding white carbs such as bread and pasta which quickly convert to sugar in the body. Linda says: “Instead choose wholegrain carbs such as granary bread, wholemeal pasta and brown rice which release energy more slowly. And eat them little and often to keep your blood sugar stable.”
7. Your thyroid is sluggish
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.
Reboot your energy: See your GP 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.
8. You’re skimping on protein
Surviving on fruit and salad might feel worthy, but avoiding protein in the form of meat, dairy and nuts will leave you exhausted, as it’s a vital energy giver. “It also takes more time for protein to be broken down in the body, so the energy is released more slowly and it fills you up for longer,” explains Linda Foster.
Reboot your energy: Snack on protein to keep energy levels stable. Eating a minimum of a palm-sized amount of protein with meals, and eating seeds and nuts or nut butters can prevent tiredness. Good protein sources are meat, fish, cheese, tofu, beans, lentils, yogurt, nuts and seeds.
9. Your coffee addiction is sapping your energy
Although we think of caffeine as a pick-me-up, it actually makes us feel more tired once the initial surge wears off. Dr Chidi Ngwaba, director of The Lifestyle Medicine Clinic, explains: “This is because our brain chemistry doesn’t like being interfered with by stimulants, so it releases chemicals to dampen down the alert response.” Coffee is also a serious sleep disrupter, with one study in the Journal of Clinical Sleep Medicine revealing that drinking it even six hours prior to bedtime meant poorer quality kip.
Reboot your energy: Avoiding caffeine will increase energy levels in the long run – but cut down gradually, cup by cup, to avoid headaches and irritability.
10. You’re storing up stress
Naturopath Martin Budd, author of Why Am I So Exhausted?, says: “While a little stress helps to keep us on our toes, long-term stress – for example from work or relationship problems – can exhaust the body, as well as being emotionally draining.”
Reboot your energy: “It’s our response to stress that’s much more damaging to our health than the stress itself,” says Dr Chidi. “So by learning how to diffuse stressful situations, we can reduce their impact.” When stress strikes, instead of going frantic to fix things, try to slow down and take a break instead. Call a friend, walk the dog or do some yoga.
Photo credit : health.com
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