ALWAYS TIRED? HERE ARE 5 POSSIBLE REASONS FOR YOUR FATIGUE

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Tiredness or fatigue is a common symptom of several poor health conditions such as anaemia, sleep apnea, thyroid disease, diabetes, and medications taken to treat certain health conditions. Nevertheless, it is most commonly caused by simple lifestyle factors. Knowing what these factors are and taking small steps to change them can make a big difference to your energy and enthusiasm throughout the day!

Here are the top 5 reasons for (unexplained) tiredness/fatigue/exhaustion and tips to manage them:

  • Sedentary Lifestyle

Physical inactivity is a common cause of fatigue. In other words, not doing anything is worse than doing something physically exerting! Lack of physical activity not only causes tiredness, it can also lead to major diseases like obesity, high blood pressure, heart disease, diabetes and stroke.

According to a study conducted by the University of Georgia, moderate-intensity exercise lasting for at least 20 minutes (in a day) can be a big energy booster. Getting up from your desk every once in a while and moving around can go a long way to re-energise you during a long day at work.

  • Stress

Stress uses up a lot of your energy. Excessive and prolonged stress, if left unaddressed, can lead to both physical and emotional fatigue. Most often, work-related stress may be consuming you without your knowledge and leading to feelings of fatigue.

Incorporate relaxing activities – listening to music, working out in a gym, or practising yoga – into your day and break free from stress. More tips on how to stay stress-free here.

  • Sleep Patterns

Inadequate sleep, irregular sleep patterns or wrong sleep cycles can all cause tiredness. Research has proven that, when your sleep pattern and your circadian rhythm are out of sync, you are prone to develop chronic fatigue (long-term tiredness).

Go to bed at the same time every night and get up at the same time every morning – even on weekends. This will help you maintain a consistent sleep routine. Wind down your screen time and avoid using your phone, laptop or TV at least half an hour before bedtime. Avoid smoking, alcohol and caffeine intake before going to sleep; these can also disrupt your sleep. For optimal health, adults between 18 and 65 years of age are recommended to sleep for 7 or more hours every day.

  • Diet

Low carbohydrate diets or low protein foods that are nutritionally poor don’t provide the body with enough fuel (nutrients) to function at its best. While high-energy foods like caffeinated drinks and chocolate bars can provide a temporary energy boost, they also wear off quickly.

Eating a healthy, well-balanced diet consisting of nutritious foods will boost your energy and keep you going without feeling tired. Rather than blindly focus on cutting down calories, try to consume the right amount of calories based on your age and sex. Last, but not the least, add fruits to your daily diet!

  • Alcohol & Caffeine

Alcohol consumption, among many other harmful effects, can also disturb the quality of sleep. This, in turn, leads to fatigue. Caffeine, a well-known stimulant, found in varying degrees in tea, coffee, aerated drinks and energy drinks, is also capable of upsetting your sleep pattern.

When it comes to both alcohol and caffeinated drinks, moderation is key. Do not consume more than 14 units of alcohol a week and try to avoid caffeine before bedtime. If you have trouble falling asleep, cut down altogether on caffeine by opting for decaffeinated tea and coffee.

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