People who have SAD need a lot of sunshine to boost their mood and energy levels, so much so that many buy light boxes to simulate sunshine during the winter. And if you suffer from depression or are struggling with the symptoms of the menopause there are natural ways you can boost your energy levels which will make you feel happier, more awake and help you cope with all that the menopause might throw at you! There are other health problems which can make you tired too.
These include Restless Leg Syndrome , hypothyroidism, diabetes, high and low blood pressure and Irritable Bowel Syndrome. Ideally, you want to have your last cup at 3pm.
She also recommends avoiding non-organic drinks ie teabags treated with pesticides, genetically modified organisms or synthetic fertilisers to beat the afternoon slump.
Instead of coffee, try these foods to keep you awake. Being dehydrated is one of the most common reasons for feeling tired all the time as your body is trying to work without enough water.
This can cause periods of exhaustion, fatigue and low energy — as well as general tiredness. Since the outbreak of coronavirus in the UK, many of our sleeping schedules have been broken. As with so much about Covid, the crisis is affecting people very differently depending on their circumstances, and that includes the most fundamental aspects of life, such as sleep. One of the ways that our sleep has been impacted is with our dreams. In fact, picking out dream meanings during the pandemic has never been easier as hoards more people are experiencing strange dreams, relating to stress for the most part.
Fun facts for kids Non-chocolate advent calendars Royal news. Home Wellbeing. Credit: Getty. Sleep problems. Common food intolerances include gluten , dairy, eggs, soy and corn. If you suspect that certain foods may be making you tired, consider working with an allergist or dietitian who can test you for food sensitivities or prescribe an elimination diet to determine which foods are problematic. Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to.
Calories are units of energy found in food. Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature. When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue.
Your body can function within a range of calories depending on your weight, height, age and other factors. However, most people require a minimum of 1, calories per day to prevent a metabolic slowdown.
Experts on aging believe that although metabolism decreases with age, older people may need to eat at the top of their calorie range in order to perform normal functions without becoming fatigued Not getting enough vitamin D, iron and other important nutrients can also lead to fatigue. In order to keep your energy levels up, avoid drastic cuts in calorie intake, even if your goal is weight loss. You can calculate your calorie needs using the calorie calculator in this article.
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. Research has found that when your sleep pattern is out of sync with your circadian rhythm, chronic fatigue may develop In one study, healthy young men were allowed to sleep either seven hours or just under five hours before being kept awake for 21—23 hours. Their fatigue ratings increased before and after sleep, regardless of the number of hours they slept However, if your job involves shift work, there are strategies to retrain your body clock, which should improve your energy levels.
In one study, shift workers reported significantly less fatigue and better mood after being exposed to bright light pulses, wearing dark sunglasses outside and sleeping in total darkness Using glasses to block blue light may also help people who perform shift work. Try to sleep at night or retrain your body clock. Inadequate protein intake could be contributing to your fatigue. Consuming protein has been shown to boost your metabolic rate more than carbs or fat do In one study, self-reported fatigue levels were significantly lower among Korean college students who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day 5.
Other studies have found that high-protein diets tend to produce less fatigue among weight lifters and people who perform resistance training 30 , To keep your metabolism strong and prevent fatigue, aim to consume a high-quality protein source at every meal. Consuming adequate protein is important for keeping your metabolism up and preventing fatigue. Include a good protein source at every meal.
The many biochemical reactions that take place in your body every day result in a loss of water that needs to be replaced. Several studies have shown that being even mildly dehydrated can lead to lower energy levels and a decreased ability to concentrate 33 , 34 , Although you may have heard that you should drink eight, 8-ounce ml glasses of water daily, you may require more or less than this depending on your weight, age, gender and level of activity.
Fatigue is a common experience — all humans become tired. However, this is not usually due to disease. There are numerous medical and non-medical causes of fatigue, including personal dietary and lifestyle habits.
Some types of fatigue are not normally considered a medical problem, this includes tiredness as a result of:.
The National Institute on Aging lists the following lifestyle habits that can lead to tiredness and fatigue:. Some people are more likely than others to suffer from fatigue.
For instance, women more often report fatigue. People who live in poverty and those with mental or physical illness are also more likely to present with fatigue.
Physical causes can lead to fatigue, along with psychological and physiological factors. There is no single treatment for fatigue — because the management approach depends on the cause of the tiredness.
If the diagnostic process unveils no underlying medical explanation for the fatigue, the following lifestyle and dietary modifications may help resolve it:. For some people with fatigue, doctors may consider offering a referral for counselling or a talking therapy known as cognitive behavioral therapy CBT.
Some doctors specialize in chronic fatigue syndrome or myalgic encephalopathy services, and these may be a suitable referral even for people who do not meet the criteria for this diagnosis. Advertising revenue supports our not-for-profit mission.
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