WebMD Feature
Reviewed by Jennifer Robinson, MD
Are you always tired? That’s no surprise in these tightly scheduled, overloaded times.
The good news is, it’s simpler than you might think to get your energy back. The trick is to figure out why you’re fatigued. Then you can learn what to do about it.
5 Common Reasons for Tiredness
1. What you eat. A shot of caffeine and sugar can seem like quick fix when you need an energy boost, but it soon makes things worse. After your blood sugar levels spike, they crash. You end up more fatigued, not less.
A far better solution is a balanced diet full of fruits, vegetables, and lean protein.
“Most people feel like they're less tired if they eat a healthy diet," says J. Fred Ralston Jr., MD. He's a past president of the American College of Physicians. "Eating healthy also means you'll carry less weight, and obesity is a big contributor to fatigue.”
2. How much water you drink. Instead of that caffeine-filled, sugary drink, try a glass of water.
Mild dehydration affects your mood, and it makes you feel more tired, research shows. It can set in when you drink just a little less H20 than you normally do.
The Institute of Medicine recommends that men get about 125 ounces of water a day and women get 91 ounces. Those amounts include water from all foods and beverages.
3. How much you sleep.
Millions of Americans just don’t get the ideal 7 to 9 hours of snooze time. If you’re one of them, avoid caffeine, alcohol, and large meals in the hours just before bedtime. Turn off the TV and unplug the computer before you turn in. Also, go to bed at the same time each night and keep your bedroom quiet and dark.
4. How much you exercise. Studies show that when inactive people start to work out, they feel much less fatigue than those who stay idle. When you move more, you not only use more energy, you also have more on a daily basis.
Ralston recommends you start with 30 minutes of exercise at least 4 days a week. Be sure to finish at least 3 hours before bedtime, so you have time to wind down. After a month, you should notice improvement in your fatigue. Within 3 to 6 months, you should feel much better.
source : Why Am I So Tired?
