8 reasons behind your tiredness –

You may even have slept well and woke up well rested, but after a while you get that intense tiredness, which makes you slow down – and leave some tasks behind. Although this is something normal to happen from time to time, the feeling of fatigue and constant tiredness can be symptoms of various problems – from troubled sleep to lack of vitamins.

8 REASONS BEHIND TIREDNESS

1

BAD NIGHT SLEEP

Sleeping well is essential. It is in it that we restore energy to muscles and vital organs, release regenerating and revitalizing hormones (such as growth hormone, testosterone and melatonin), resting our body for a new day.

Not getting enough sleep at night often leads to daytime drowsiness, daytime fatigue, depressed mood, daytime malfunction and other health problems. When this becomes regular, Habitual short sleep duration has been linked to adverse health outcomes, including obesity, type 2 diabetes, hypertension, cardiovascular disease and depression.

There is also insomnia (term for any illness that causes difficulty falling asleep and staying asleep) is one of the most common sleep disorders and is often linked to stress, a poor sleeping environment, irregular schedules or excessive mental, physical or chemical stimulation .

the physiatrist Fabricio Buzatto explains that for a good night’s sleep, it is important to keep the environment dark, limiting light stimuli (light, cell phone, tv, screens). In addition, it is important to invest in a good mattress, in high temperatures to cool the environment (or heat it upside down).

two

NUTRITIONAL DEFICIT

Iron deficiency (the cause of low ferratin and even anemia) and lack of vitamins (B2, B3, B5, B6, B9, B12, D and C) often leads to tiredness and fatigue throughout the day. Fabricio Buzatto mentions that restrictive or carbohydrate-cutting diets also promote a feeling of tiredness due to the energy deficiency it causes.

Approximately 25% of people worldwide have anemia. Iron deficiency, the most common cause, accounts for 50% of all anemias. Your symptoms can range from fatigue, decreased ability to work to shortness of breath and your supplementation should be done after medical diagnosis and its response to treatment is often seen within 14 days.

Vitamin D plays a key role in calcium homeostasis and bone metabolism and its lack can cause fatigue to osteoporosis. Other vitamins, such as B12, are responsible for distributing oxygen to the body and producing energy.

Food plays an important role when it comes to nutritional deficit. “A diet that does not contain carbohydrates, proteins, fats, fibers, vitamins and minerals in adequate amounts will hardly supply all the nutritional support that our body needs on a daily basis. This is because all these nutrients are important for the functioning of our body, and, together, they participate in tasks such as: energy supply, maintenance of muscle mass, cellular function and regulation of systems (neurological and gastrointestinal, for example)”, comments the nutritionist Natalia Barros.

3

STRESS

The greatest villain of modern times is him: Stress. Being the cause of several problems, it can also lead to chronic tiredness. “It is an evolutionary response in threatening situations. There is the release of several hormones that increase energy catabolism, heartbeats, and all of this causes energy wear. So stress, chronically elevated cortisol, compromises all body functions” shares the physiatrist.

According to studies, the Stress-related exhaustion disorder (SD) is a clinical condition characterized by psychological and physical symptoms of exhaustion that develop in response to long-term psychosocial stress. When analyzing patients with clinical burnout, it was found that subjects demonstrated elevated levels of fatigue, exertion, and aversion when performing an attention task, and that a higher level of fatigue was associated with impaired task performance. Furthermore, chronic stress can cause functional and structural changes in the brain, leading to chronic inflammation, which leads to fatigue.

It is almost impossible to eliminate all sources of stress, but knowing how to control it when you rest is essential.

4

IT COULD BE A SIGN OF A BIGGER PROBLEM

It’s important to note that feeling tired all the time is not normal, and that this could be a sign of more serious problems. Some health problems like sleep apnea, hypothyroidism, cancer, liver problems, depression and even diabetes can be behind this feeling.

In addition, chronic fatigue syndrome is a condition complex multisystem disorder often characterized by severe fatigue, cognitive dysfunction, sleep problems, autonomic dysfunction, and post-exertion malaise, which can severely impair an individual’s ability to perform activities of daily living and may be linked to genetics, infections, and to changes in the immune system.

It is important to see your doctor if you are experiencing extreme and regular tiredness for no apparent reason, as treatment can help improve your condition and overall health.

5

YOU MAY BE EATING TOO MUCH ULTRAPROCESSED FOODS

Despite being appealing and delicious, ultra-processed foods have several consequences for health. In one study, for 28 days, 82 people maintained a diet with high levels of sugar and ultra-processed, where they recorded a 38% increase in depressive symptoms and 26% in fatigue.

“In general, they have almost no nutritional value, and have a lot of salt, sugar, and saturated fats, in addition to chemical additives. Therefore, thinking again about our organism’s nutrition, ultra-processed foods do not contribute significantly to meeting the daily needs that the body presents’. says Natalia. “In addition, excess salt and sugar are directly related to a higher risk of developing cardiovascular disease and diabetes, respectively, also impacting the individual’s disposition”.

Therefore, it is important to avoid the consumption of margarine, fried foods, sausages and stuffed cookies. However, there are industrialized foods that are good options and sources of nutrients, which also do not leave practicality aside: this is the case of natural yogurt, tuna preserved in oil, oats, and chestnuts, for example.

6

YOU ARE DRINKING TOO MUCH COFFEE

Despite Gilmore Girls boasted the excessive consumption of coffee, this habit can bring more harm than good to health.

Although caffeine is known for its stimulating effect on the body (which could indeed prevent fatigue in the short term), when consumed in large amounts and frequently, it can cause adverse effects, such as irritability and migraines, especially in people who do not are used to consuming it. In addition, caffeine ends up being a temporary source of energy, not solving the cause of the problem (which may be, as previously mentioned, the lack of some nutrient) and may even disrupt sleep, a very important factor in the treatment of fatigue.

A study of 462 women showed that excessive consumption of caffeine and energy drinks was linked to poor sleep quality and sleep disturbances.

7

OR LITTLE WATER…

Dehydration has a direct effect on energy production in our body, as water actively participates in this process and in many others essential for the proper functioning of our body. “It is important to drink at least 2 liters of water a day and also pay attention to alcohol intake, which also helps in the dehydration process and even disrupts sleep” says Natalia.

Although much has been speculated about the ideal amount of daily water consumption, which on average is 2.5L per day, this number depends on several factors such as weight, age, level of physical activity and gender. The important thing is to maintain good hydration, as some symptoms of its lack include thirst, fatigue, dizziness and headaches.

8

A SEDENTARY LIFESTYLE

According to a study carried out with 73 women, the feelings of fatigue and tiredness were softened with constant practices of physical exercises, where analyzes Simple main effects studies showed that those who were less sedentary had significantly lower levels of fatigue than those who exercised less.

Furthermore, another study reported that six weeks of low- and moderate-intensity exercise training performed by sedentary adults without a well-defined medical condition or an unexplained fatigue syndrome, but reporting persistent feelings of fatigue, resulted in in similar beneficial effects on feelings of energy. Effects for fatigue symptoms were moderated by exercise intensity, and the most favorable result was obtained with low-intensity exercise.