Feeling tired all the time is a common symptom, especially during the colder months when the days are shorter and the weather is less inviting. It can be difficult to stay motivated and energized when you’re feeling constantly fatigued. In fact, a recent survey found that 1 in 8 adults feel tired all the time, and a quarter feel tired most of the time.
In this blog post, we’ll explore some of the reasons why you might be feeling tired and how you can combat these issues.
1. Lack of sleep
The most obvious reason to feeling tired is not getting asleep and it is the most common cause of fatigue. Most adults need around 7-8 hours of sleep per night. If you’re not getting enough, you will experience waves of tiredness throughout the day and will feel sluggish.
How to fix:
Aim to sleep for 7-8 hours each night. You can help your body feel more comfortable by creating a relaxing bedtime routine. Try slow, calming activities such as reading before bed rather than scrolling on your phone. Make sure your bedroom is also dark, quiet and cool.
2. Poor diet
Having a poor diet can contribute to feelings of fatigue. It can be due to a few reasons, the main being that your body is not receiving certain nutrients that it needs such as vitamins or proteins. Eating sugary foods or processed foods can also cause your blood levels to spike and then crash, causing you to feel tired or sluggish.
How to fix:
Eat a balanced diet that includes foods from all the key food groups, including plenty of fruits, vegetables, whole grains and protein. Limit your intake of sugary or processed foods and make sure you are eating regular meals or snacks.
3. Dehydration
Water is vital to one’s health for many reasons and is essential for many bodily functions. This includes transporting nutrients where they are used for energy, regulating your body temperature and removing waste products. When your body is dehydrated, it has to work harder to perform these functions which results in you feeling tired.
How to fix:
Drink plenty of fluids throughout the day, aim for at least 6-8 glasses of water, sugar-free drinks and milk.
4. Lack of exercise
Lack of exercise can make you feel tired in many ways. Exercise helps your body use oxygen more efficiently, when you don’t exercise, your body becomes less efficient at using oxygen which can make you feel tired. Regular exercise can also not only improve your mental health but improve your sleep quality too.
How to fix:
Aim for at least 30 minutes of moderate-intensity exercise a few days a week. Try short walks, or activities such as swimming, football or tennis.
5. Stress
Stress can make you feel tired as your body releases hormones such as cortisol or adrenaline. These hormones can make it harder to sleep or cause feelings of anxiousness or stress. Stress can also cause mental exhaustion by making it difficult to concentrate and causing negative thoughts and feelings.
How to fix:
Find healthy ways to manage your stress, such as yoga, meditation, or spending time in nature. Try talking to someone you trust, such as a friend, family member or even a therapist.
6. Iron Deficiency
Iron is a mineral that helps your body make haemoglobin, a protein in red blood cells that carries oxygen. When you don’t have enough iron, your body can’t make enough haemoglobin, which means your cells don’t get enough oxygen. This can make you feel tired, weak, and short of breath.
How to fix:
It’s important to eat iron rich foods including red meat, poultry, fish, beans and fortified cereals. You can also take iron supplements if you are deficient however, it is important to talk to your doctor before taking these.
7. Underlying medical conditions
Certain medical conditions, such as thyroid problems, sleep apnea, and heart disease, can cause fatigue.
How to fix:
If you are experiencing unexplained fatigue, it is important to see your doctor to rule out any underlying medical conditions.
Book a GP appointment today at The Medical Hub
Book a GP appointment today at The Medical Hub for a thorough evaluation and personalised care. Our experienced team is here to help you uncover why you’re feeling tired and fatigued and develop a tailored plan to get you back to feeling your best.
