5 reasons why you are always tired

Feeling tired from time to time is quite normal, shopping, working eight hours a day, picking up our kids at school, and all the other responsibilities we have to do exhaust us. However, being constantly exhausted can signal something profound. According to the Centers for Disease Control and Prevention, more than a million Americans suffer from chronic fatigue.

If you feel exhausted more often, than you do not know why, the following habits might give you the answer to your questions.


1. You are dehydrated

According to studies conducted at the University of Connecticut at the Human Performance Lab, even mild dehydration can lead to a marked decrease in energy levels, mood, and cognitive abilities. In these studies, they found that dehydration was more likely to affect those who had just walked for 40 minutes on a treadmill and those who sat at rest; which means that humans need to stay hydrated during any activity.

“Even mild dehydration occurring during our everyday activities can affect the way we feel – especially for women, who seem to be more sensitive to the adverse effects of relatively low levels of dehydration than men,” says Harris Lieberman, co-author of the study and psychologist at the Division of Nutrition Research for the Military and Civil Institute of Environmental Medicine in Natick, Massachusetts. “In both sexes, these unwanted mood changes can limit the motivation needed to engage in aerobic exercise, even at moderate intensity. Slight dehydration can also interfere with other daily activities, even when there is no presence of toxic components in the body.

A great way to calculate the amount of water you should drink in the day is to take your weight and divide it by 2. This will give you the number of ounces you should drink. So, if you weigh 140 lbs (63kg) divided by 2, you should drink 70 ounces (2litres) of water a day.

2. You skip meals

We constantly need energy throughout the day, especially for those with very demanding jobs and other responsibilities outside of work. We benefit from energy primarily nutrients in our diet, so when you skip a meal, the energy reserves of your body are exhausted, leaving you feeling lethargic.

Be sure to eat small meals throughout the day, several healthy whole foods such as fruits, vegetables, nuts, cereals, and seeds to keep your energy level up and having all the nutrients you need.

3. You check your phone or computer before going to bed

Unfortunately, a large number of people in our society almost always consult their phones and laptops. We check our messages and Facebook notifications as soon as we wake up, and repeat this ritual before going to bed every night.

However, various studies have shown that exposure to blue and white lights from digital processing devices can disrupt the chemicals in our brain, especially melatonin, also known as the sleep hormone.

Melatonin helps control the sleep-wake cycle, so in the event of hormonal imbalance of this important vital hormone, it can cause you to lose a significant amount of sleep.

When you come home from work, try to read books or family board games instead of automatically scrolling through Facebook or playing CandyCrush; you will find that you will be much more relaxed, and therefore able to sleep better at night.

4. You have a high fat diet

Studies have shown that eating foods that contain mostly fats can cause daytime drowsiness and lack of concentration, however, a diet rich in carbohydrates has the opposite effect.

Make sure to eat plenty of healthy carbohydrates such as fruits, brown or wild rice, and sweet potatoes, and avoid foods cooked in fat and heavy oils. Although fat is an important part of the diet, choose dietary sources of fat such as avocados, nuts and seeds.

5. You drink alcohol before going to bed

Many people think that drinking a glass of wine or two before bed will help you fall asleep faster, and while it may be helpful, it increases your insulin levels; which explains the fact of turning around in the middle of the night.

Researchers at Brown University have found that drinking during the evening stimulates the body and mind much more than at any other time of the day. Therefore, if you drink alcohol, be sure to drink it earlier in the day so you can enjoy a good night’s sleep.

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