Do you feel tired often, although you regularly get eight hours of sleep at night? There are many reasons for constant tiredness. Not only lack of sleep can lead to fatigue, but other circumstances also influence your level of exhaustion – even if you sleep the recommended seven to eight hours every night. These are the leading causes that can underlie constant fatigue.
You are not drinking enough
Having even slight dehydration in the body harms energy levels. Blood thickens, making it harder for the heart to pump it around the body effectively.
This leads to symptoms of exhaustion. What is the amount of fluid the body needs? If you want to determine how much water you should drink per day, you should use the formula “0.03 x body weight”. That means with a body weight of about 70 kilograms; you should consume about 2.1 liters per day – preferably water.
Drinking alcohol before going to bed
A drink of wine in the evening can be relaxing, but alcohol in your blood hurts your sleep cycle. You cannot sleep through the night if you have had too much to drink, and if you do, you will have to go to the bathroom during the night, which can wake you up. If you want to enjoy a drink anyway, do it three to four hours before going to bed.
Iron Deficiency
Anyone who doesn’t have enough iron in his or her body will quickly notice that he or she lacks strength, perseverance and the ability to concentrate. Iron deficiency causes less oxygen to be transported to the muscles and other cells of the body.
Eat iron-rich foods such as legumes, oatmeal, eggs, nuts, spinach, whole-grain rye bread, or lean beef. Combine them with foods rich in vitamin C (e.g., citrus fruits, broccoli, rosehip, black currant, bell peppers, or Brussels sprouts and kale).
Vitamin C makes it easier for the body to absorb iron. In addition, you should have your family doctor check if you have an iron deficiency!
Too much simple carbohydrates
Unhealthy food containing high amounts of sugar and simple carbohydrates has a high glycemic index, making your blood sugar levels fluctuate a lot.
Not only does this lead to cravings, but it also causes fatigue. Ensure you eat foods with a low glycemic index (e.g. brown rice, salmon, sweet potatoes, lettuce).
You are missing exerciseheal
Sure, it sometimes happens that you loosen up your fitness regime and meet up with friends instead of working up a sweat or making yourself comfortable on the sofa – especially if you’re exhausted anyway.
But doing so can have the exact opposite effect and actually make you feel duller. In one study at the U.S. University of Georgia, scientists found that regular exercise (20 minutes three times a week is enough) boosts your energy levels and can banish fatigue. In fact, exercising stimulates the cardiovascular system and provides more oxygen to the muscles.
You are not eating breakfast
When you are constantly tired, your body needs new energy to start the day in the morning. So, for a tired body, eating breakfast is like the gasoline that powers a car’s engine.
In that case, choosing the no-breakfast option for yourself, you rob your body of the substances it needs to boost metabolism and brain already at the beginning of the day. A good breakfast should be high in protein and include whole grains and/or oatmeal
