What Causes Me To Feel Tired All The Time – If you feel like you’re suffering from a lack of personal energy, join the club: “Fatigue is the most common complaint that women bring to their doctors,” says New York-based Erika Schwartz, MD, who specializes in the treatment of fatigue. . “Being tired isn’t just anger, it’s your body’s cry for help. If you don’t pay attention and fix what’s making you tired, you’ll get sick.”
Of course, energy is not constant in our lives. It rises and falls according to daily, monthly and seasonal rhythms that are individual, explains Ken Goodrick, Ph.D., a psychologist at Baylor College of Medicine in Houston. However, when you feel that there is a constant decline, lifestyle habits are often to blame. You’re probably well aware of big issues like taxes, small children, and finding a parking space, but you may not realize that hidden issues can sap your energy and fill you with exhaustion.
What Causes Me To Feel Tired All The Time
Acting like a heavy and responsible adult is very tiring. All those systems, full of creativity, can be boring. And your body registers laziness as fatigue. “The 24/7 drive to be efficient and productive can drain you physically and emotionally. Your mind needs downtime,” says Alice Domar, Ph.D., director of the Center for Fitness. – Mental Health Women’s Health Center. Beth Israel Loyalty. in Boston.
Possible Reasons Why You Feel Tired, Lazy And Dull All The Time
Create fun throughout the day: open all the jokes in an email and forward them, flip through a magazine, call a friend, daydream, be silly, play Twister with your kids, buy a CD and play it while you’re driving. Instead of slowing you down, the little bits will lift you up and make the routine a little more normal.
“If there is not enough natural light, the body goes into sleep mode,” said Goodrick. In a study involving more than 600 adults, researchers at the University of Massachusetts found that feelings of depression, hostility, anger, resentment, and anxiety are highest in winter and lowest in summer. “Light exposure, diet, and exercise, which appear to vary seasonally, may partially explain differences in mood,” said study author Morton Harmatz, Ph.D., a professor of psychology.
Take a 10-minute walk outside at least once a day or when you’re tired: Bright light has the same power as caffeine to keep you alert, says Goodrick. Go out even if it’s cloudy; You will get much more light than in your office. If you just can’t get out the door, it can also help to spend a few minutes in a room bathed in natural light.
When you breathe slowly (as you often do), you are not taking in enough oxygen; As a result, you’ll likely have low oxygen levels and high carbon monoxide levels in your blood, which can make you feel tired, says Domar. Also, when you don’t get enough oxygen in your blood, your heart rate and blood pressure increase. That is your body’s fatigue.
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Practice breathing from your diaphragm several times a day, when you feel tired or about to enter an energetic state such as a busy meeting: put your hand on your belly button. As you breathe in, focus on how your stomach and chest move. This will automatically expand the lower part of your lungs so you can take in more air with each breath.
Sitting in one position for too long can drain your energy, says Schwartz. Your body is similar to that stillness and sleep. Also, if you are looking at a screen (computer or TV), you are likely to blink less often, which leads to dry eyes and eyes. This can put you in a sleepy mood.
Stretch Walk Yawning (whole body). Walk to the bathroom. Frequent rest will protect your body. Ease eye strain by focusing on something far away every 30 minutes or during commercial breaks, advises Margit L. Bleecker, MD, director of the Center for Occupational and Environmental Neurology in Baltimore.
Your internal body clock wants consistency, so if you spend your days off staying up late and then sleeping in the next morning, you’re giving yourself jet lag without ever leaving town, says Margaret Moline, Ph.D., director of Sleep – Wake Disorders Center at New York-Presbyterian Hospital. A jittery schedule can have a debilitating effect, leaving you feeling groggy long after you wake up. A study conducted at Brigham and Women’s Hospital in Boston found that even if you get enough sleep, you are more likely to be irritable or depressed if you wake up at a different time than usual.
Can’t Sleep? Perhaps You’re Overtired
Establish a regular bedtime and bedtime routine, and try to stick to it, even on weekends. If you want more sleep on a particular night, go to bed 20 to 30 minutes earlier; it will be less stressful for you, says Lauren Broch, Ph.D., director of education and training at the Sleep and Sleep Center. .
Many people are walking around in a mild state of dehydration, says Susan Kleiner, a registered dietitian in Mercer Island, Washington. Mild dehydration can make you feel tired or lethargic – your blood volume decreases, which means that not as much blood is getting to your brain and the heart has to pump harder.
Think about when you’re drinking like you’re planning your meal. Try carrying a bottle of water. To make plain water tastier, add lemon or lime wedges or make a thermos of herbal tea (caffeine-free). Increase your water intake by eating more soups, fresh vegetables and fruits.
Normal indoor light levels can be enough to disrupt your brain’s day-to-day thinking. Bright lights can reset your body’s internal clock, making it harder to fall asleep when you want to and wake up on time, says Moline. According to research conducted at Brigham and Women’s Hospital, well-lit environments seem to reduce and delay the secretion of melatonin that induces sleep.
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Turn off the ceiling lights in your living room or bedroom a few hours before bed; turn on a reading lamp.
This common food alternative is actually an energy drain. “Vitamins are not a source of energy,” says Nancy Clark, R.D., author
. Skipping breakfast altogether is another dead end: If you start your day without eating calories, your metabolic rate and other activities slow down to conserve energy. As a result, you feel depressed. “Having breakfast in your body gives you a steady stream of energy in the morning,” says Clark. Aren’t you hungry in the morning? Maybe you ate too much the night before.
For a sustained energy release throughout the morning, eat a meal that combines protein and carbohydrates: peanut butter in a bag, leftover pizza with cheese, an energy bar, cereal, or eggs on whole wheat bread. You will burn carbohydrates faster – you will feel an increase in energy in a short time. And protein, which stays in your stomach for a long time, gives you sustained energy, explains Chris Rosenbloom, R.D., associate professor of nutrition at Georgia State University in Atlanta.
Foods That Can Sap Energy And Make You Feel Tired
Exercising every day may not be a good energy strategy, especially if you are a beginner or trying to get in shape. “The body needs time to recover after exercise, to replenish energy stores and repair muscles,” said Richard Cotton, head of exercise at the American Council of Exercise in San Diego.
To determine if you deserve a break today, start taking your heart rate in the morning before you get out of bed: If you are above five normal beats in the morning after a vigorous workout, do a light workout that morning. on the day off, Cotton recommends. Or you can make it a habit to exercise every day. (Just don’t rest for more than two days at a time, because you might lose your exercise routine.)
Gaining as little as five pounds can cause fatigue. “If your body is carrying extra weight, it’s tired,” says Schwartz. “It also puts extra strain on your heart, which can make you feel tired.”
You know the drill: stop yourself from indulging in junk food, high-fat treats, or copious amounts of candy, and get back to the basics of healthy eating. Start using portion control; You might be surprised how much you actually eat. For every pound of weight you lose, you will feel an increase in energy.
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Bad posture not only makes you look tired but also creates the feeling. “When your joints aren’t aligned properly, your whole body has to work harder,” says Sherry Brourman, a West Los Angeles physical therapist and author.
. Poor posture puts unnecessary strain on your back and hips, which can leave you feeling tired and sore.
How do you know if your position is correct? When you look down, without covering your neck, you should be able to see the top of your shoe, says Brourman. Another quick wake-up check: whether you’re moving, sitting, or
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