The rapid pace of modern everyday life takes a lot out of a person, especially in terms of energy resources. Feeling full of energy and being able to accomplish all planned tasks from morning to evening is everyone's dream. Unfortunately, this does not always succeed, and a lack of energy turns into fatigue and sleepiness that lasts not just for a couple of hours, but for a long time. Why is this, and what are the reasons? In the following article, you can read about the most frequent causes of fatigue and also about solutions for it.
Excessive intake of simple carbohydrates (read: sugar) per day: Both health organizations and nutritionists remind us that the problem is not in sugar itself, but in the amount consumed daily. Consuming sugary products daily is a way to take in quick energy because when we eat them, our body processes them into sugar that we can use for energy. However, by eating an excessive amount of sugar, our body can react in the opposite way and trigger fatigue and excessive sleepiness instead of energy. Why does this happen? When fast carbohydrates are consumed and processed, the sugar level in the blood rises rapidly. Consequently, the pancreas begins to produce insulin to help move the sugar from the blood to the cells. After this process, a sharp decrease in blood sugar levels occurs. It is precisely this rapid rise and fall of sugar in the blood that causes fatigue.
Several studies indicate that by reducing the intake of excessive sugar and processed carbohydrates, a greater influx of energy to the body is promoted.
Sedentary lifestyle: We have probably heard more than once that a person is too tired to go to a sports class after work. But in reality, it is quite the opposite. A sedentary lifestyle can cause fatigue both in people with health problems and in healthy people. By being more active in everyday life, we can increase our energy levels. To increase your energy level, choose something active instead of passive activities, for example, stand instead of sit whenever possible, take the stairs instead of the elevator, and walk short daily routes instead of using a car or other means of transport.
Insufficient sleep is one of the most frequent causes of everyday fatigue. During sleep, your body performs many necessary functions, such as processing memories of everything that happened during the day, as well as releasing hormones that regulate metabolism and energy levels. According to data from the American Academy of Sleep Medicine and the Sleep Research Society, adults need an average of seven hours of sleep per night for optimal health. It is important that sleep be calm and uninterrupted so that the brain can go through all the stages of each sleep cycle. Consequently, getting enough sleep and maintaining a regular sleep schedule helps prevent fatigue.
Insufficient daily calorie intake: Calories are units of energy found in food. Your body uses them to enable you to move and be active, as well as to promote processes such as breathing and maintaining a constant body temperature. When too few calories are consumed, the metabolism slows down to save energy, potentially causing fatigue. Our body can function within a range of calories depending on weight, height, age, and other factors, but eating too few calories long-term on a daily basis will lead to excessive fatigue, weakness, and sleepiness.
Continuing with the causes of fatigue from the perspective of nutritional science, one reason can also be insufficient daily protein intake. It has been proven that protein consumption improves metabolic rate more than carbohydrates or fats. In addition to weight loss, it can also help prevent fatigue. Sufficient protein consumption is important for maintaining metabolism and preventing fatigue, which is why it is recommended to include protein-rich products in every meal.
Insufficient daily water intake: Good hydration is important to maintain a good energy level. Many biochemical reactions that take place in the body every day cause water loss, which must be replaced and replenished. Dehydration occurs if you do not drink enough fluid to replace the water lost through urine, feces, sweat, and breath. Several studies have proven that even mild dehydration can lead to lower energy levels and concentration ability. Common symptoms of dehydration are precisely thirst, fatigue, dizziness, and headaches, so the main thing is to drink enough water to maintain a good level of hydration.
Long-term elevated stress: Chronic stress can significantly affect your energy levels and quality of life. Although it is known that stress is normal and necessary, excessive stress levels have been linked to fatigue in several studies. Furthermore, the reaction to stress can affect the feeling of fatigue. Therefore, using stress-reduction techniques can help improve your energy levels.
There are many potential causes of chronic fatigue. A feeling of excessive fatigue can be directly related to what you eat and drink, how much activity you get, or how you manage and cope with daily stress.
The good news is that some lifestyle changes can greatly improve energy levels and overall quality of life. Get up, do, and act!
Sources: Healthline
