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Friday 14 April 2017

Ten Reasons You're Always Tired (and what you can do about it)

Franziska Spritzler RD CDE writes:

"Feeling tired on a regular basis is extremely common. In fact, about one-third of healthy teens, adults and older individuals report feeling sleepy or fatigued.
Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors.
Fortunately, these are most often easy things to fix.
This article lists 10 potential reasons why you’re always tired and provides recommendations for ways to get your energy back.

1. Consuming Too Many Refined Carbs
Summary: Consuming refined carbs can lead to unstable blood sugar levels, which can make you feel tired. Instead, choose whole foods that minimally impact your blood sugar.

2. Living a Sedentary Lifestyle

Summary: Being sedentary can lead to fatigue in healthy people, as well as those with chronic fatigue syndrome or other health problems. Being more active can help boost energy levels.

3. Not Getting Enough High-Quality Sleep
Summary: Inadequate or poor-quality sleep is a common cause of fatigue. Getting several hours of uninterrupted sleep allows your body and brain to recharge, allowing you to feel energized during the day.

4. Food Sensitivities
Summary: Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to.

5. Not Eating Enough Calories
Summary: Your body requires a minimum number of calories in order to perform daily functions. Consuming too few calories can lead to fatigue and make it difficult to meet nutrient needs.

6. Sleeping at the Wrong Time
Summary: Sleeping during the day can upset your body’s natural rhythm and lead to fatigue. Try to sleep at night or retrain your body clock.

7. Not Getting Enough Protein

Summary: Consuming adequate protein is important for keeping your metabolism up and preventing fatigue. Include a good protein source at every meal.

8. Inadequate Hydration
Summary: Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluid lost during the day.

9. Relying on Energy Drinks
Summary: Energy drinks contain caffeine and other ingredients that can provide a temporary energy boost, but often lead to rebound fatigue.

10. High Stress Levels
Summary: Excessive stress can cause fatigue and reduce your quality of life. Practicing stress-reduction techniques may help improve your energy levels.

The Bottom Line
There are many possible causes for feeling chronically tired. It’s important to rule out medical conditions first, as fatigue often accompanies illness.
However, feeling overly tired may be related to what you eat and drink, how much activity you get or the way you manage stress.
The good news is that making a few lifestyle changes may very well improve your energy levels and overall quality of life."

The above is only a snippet of Franziska's article.
You can read it in full, with related links, here

All the best Jan


Kezzie said...

It was interesting to read all of these together in one list as I think at least 7 of these could be reasons why I am constantly exhausted! Thank you very, very much for sharing!!

eileeninmd said...

Hello, interesting post and info. I just having trouble falling asleep, I need someone to knock me out. :)

Happy Friday! Enjoy your day! Happy Easter to you and your family.

JFM said...

A great post Jan! It is awareness of what may be causing a health issue that helps us to correct the problem or problems~


roughterrain crane said...

I feel most of the reasons listed have been brought us while we have been seeking for more convenient and pleasant life under the rapid development of modern technology. We might reconsider now what we should keep and what others we should discard.

sage said...

A good list, but what about eating too much protein?

Carla from The River said...

Thank You for sharing! I always appreciate your helpful posts.

Mylittlepieceofengland said...

I think it's easy in this day to under value the benefits from a decent nights sleep xx

Mary Kirkland said...

Great topic and oh so true. When I was in my 20's I was tired all the time. After almost 10 years I finally found a doctor that found out I had Hypothyroidism. That will make you tired too.

Lowcarb team member said...

Reply to Sage who asked:
"A good list, but what about eating too much protein?"

There is a very good article on the Authority Nutrition site about protein that you may be interested in reading ...

A snippet from it states:

'Protein is incredibly important.

If we don’t get enough from the diet, our health and body composition suffers.

However, there are vastly different opinions on how much protein we actually need.

Most official nutrition organizations recommend a fairly modest protein intake.

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This amounts to:
56 grams per day for the average sedentary man.
46 grams per day for the average sedentary woman.

Although this meager amount may be enough to prevent downright deficiency, studies show that it is far from sufficient to ensure optimal health and body composition.

It turns out that the “right” amount of protein for any one individual depends on many factors… including activity levels, age, muscle mass, physique goals and current state of health.

So… what amount of protein is optimal and how do lifestyle factors like weight loss, muscle building and activity levels factor in?
Let’s find out…'

... and you can find out much more here

Many thanks for your comment Sage, I hope this further article answers your question

All the best Jan

Lowcarb team member said...

Reply to Mary, who said:
"... Hypothyroidism. That will make you tired too."

You and fellow readers may like to have a look at this article by Dr Matthew Thorpe MD PhD and what he writes about Thyroid disorders and Hypothyroidism.

"Thyroid disorders are common. In fact, about 12% of people will experience abnormal thyroid function at some point during their lives.

Women are eight times more likely to develop a thyroid disorder than men. Also, thyroid problems increase with age and may affect adults differently than children.

At the most basic level, thyroid hormone is responsible for coordinating energy, growth and metabolism in your body.

Problems can occur when this hormone’s levels are too high or low.

Hypothyroidism, or low levels of thyroid hormone, slows your metabolism and decreases growth or repair of many parts of the body.

What Is Hypothyroidism?
The thyroid is a small, butterfly-shaped gland that drapes across the front of your windpipe.

If you place your fingers on the sides of your Adam’s apple and swallow, you’ll feel your thyroid gland sliding under your fingers.

It releases thyroid hormone, which controls the growth and metabolism of essentially every part of your body.

The pituitary, a tiny gland in the middle of your head, monitors your physiology and releases thyroid-stimulating hormone (TSH). TSH is the signal to the thyroid gland to release thyroid hormone.

Sometimes TSH levels increase, but the thyroid gland can’t release more thyroid hormone in response. This is known as primary hypothyroidism, as the problem begins at the level of the thyroid gland.

Other times, TSH levels decrease, and the thyroid never receives the signal to increase thyroid hormone levels. This is called secondary hypothyroidism.

Hypothyroidism, or “low thyroid,” can cause a variety of signs and symptoms. This article will help you recognize and understand these effects.

Here are 10 common signs and symptoms of hypothyroidism."

Much more to read here

Many thanks for your comment, I hope the article I've linked to may be of interest to you and other readers too.

All the best Jan

happyone said...

I must be doing something right because I have lots of energy! : )

Dewena said...

I jotted these down even though I think I knew most of them already. Knowing and doing are two different things. I must admit that I had to click on your commenter's name from above--happyone--after reading that she has lots of energy. Ah ha, that one was easy to figure out as she walks 6 miles a day! Love it!

Sandra Cox said...

Here you go, Jan. Happy Easter!

handmade by amalia said...

A great list. I immediately feel better when I take good care of myself but when I'm busy the good habits are the first to go.

Lowcarb team member said...

Reply to Sandra above, who I'd contacted on her blog to ask for this link.

Many thanks Sandra, I've gone across and read the post, also left a comment, ... fantastic and inspirational.

Happy Easter to you

All the best Jan

PS This is the blog link I'd asked Sandra for, well worth a read I think!

Lisabella Russo said...

Fascinating, thank you!

Conniecrafter said...

I so agree with most of these, I don't drink energy drinks, never have, and I don't seem to have a problem with taking a nap during the day.

Betsy said...

I am tired most days and not drinking enough water is a problem I have, along with just about everything you posted here. I do think more protein helps.

Magic Love Crow said...

Excellent post! Thank you for the list!