We all feel tired at some point of our life because of quarrels, problems at office, finance difficulties or some other stuff. Vigorous exercises or hard physical work may also result in extreme exertion and fatigue.
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But what to do, if your tiredness doesn't go away after rest and sleep, lasting long weeks or months?
The Center for Disease Control and Prevention has statistic data, which shows that nearly 15% of women and 10% of men in the US feel constantly exhausted.
Chronic fatigue is a big problem, which may contribute to serious consequences. Just imagine that more than 6000 car accidents with fatal outcome occur because of drivers' drowsiness at the wheel.
It may be difficult to say exactly, what is the main cause of permanent tiredness. It's not uncommon that mix of factors leads to this condition.
So, let's speak about possible reasons for your low energy levels and what to do with it.
#1. Inadequate sleep
According to recent recommendations, the average adult needs at least seven hours of high-quality sleep every night. During sleep, our bodies restore damaged tissue, improve mental health and normalize hormonal levels.
If you don't get enough sleep, your defensive abilities may be disturbed that causes extreme fatigue, drowsiness and may increase risks of heart disease, obesity, insulin resistance and stroke.
To avoid this, create comfortable sleep environment, making your bedroom dark, quiet and cool. Try to stay off caffeinated beverages and tobacco in the evening, as they may put your organism on high alert and cause insomnia.
#2. Being sedentary
Physical inactivity may be a culprit of muscle weakness and lack of energy.
Even if you feel too tired to lift weights and run marathon, perform at least 20 minutes of moderate exercises or walk in the park. Let physical activity to become a part of your daily routine, and you'll see, how fatigue leaves your body.
#3. Poor dietary choices
It seems like chocolate ice cream boosts your energy levels and improves mood. But in reality, high-sugar foods act only during short period of time, but bring a lot of calories.
If you follow very strict diet, tiredness and general weakness may be inevitable part of your life.
Balance your ration, adding more fruits, vegetables, low-fat dairy and whole grains. Don't skip breakfast, as this meal gives you energy and determines, how you'll feel during the whole day. Try to stick to eating schedule and eat not less than three time a day.
Fatigue is often a first sign of dehydration, so drink enough water to prevent it.
Short-term stress may trigger releasing of adrenaline and cortisol that increases alertness and performance. The problem is, if stress and negative emotions last for a long time. This depletes body's sources and leads to hormonal imbalance.
Recognize the main culprit of your stress and eliminate it. Learn to cope with negative emotions using relaxation techniques like deep breathing, yoga, meditation etc. And learn to forgive people. We all make mistakes from time to time. Understanding this can help you keep your emotional health in balance.
#5. Health problems
Unfortunately, lifestyle changes may appear ineffective, if the reason of your fatigue is about medical condition.
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There is wide variety of illnesses that may cause fatigue. The most common of them are hypothyroidism, anemia, diabetes, cardiovascular disease, vitamin deficiency and cancer.
In this case, the only way to get rid of tiredness is to treat underlying disease as soon as possible.
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