15 culprits that make you tired and how to fix them

There are many days when you don’t feel like getting out of bed to start working, but you don’t understand why you’re so tired. According to health experts, here are 15 reasons why your body may be tired, and how to fix them.

1. Lack of sleep

One of the first reasons that makes you feel tired all the time, affecting both your health and concentration is: lack of sleep. In fact, many people have fallen into this situation. An adult should sleep 7-8 hours a night.

Solution: Make sleep a priority and maintain a regular bedtime schedule. Banish all TVs, cell phones, and laptops from your bedroom. If your problem is severe and relaxation techniques and home remedies have not helped, see a doctor.

2. Snoring

Many people think they get enough sleep, but in reality, they are suffering from sleep apnea. This condition temporarily interrupts your breathing while you sleep, and each time you do this, you wake up without even realizing it. As a result, you are sleep deprived, even though you are in bed regularly and getting a full eight hours a day.

Fix: Lose weight if you're overweight. Also quit smoking, and use a CPAP machine to help keep your airways open at night.

3. Lack of food, leading to insufficient energy

Eating too little and eating unhealthy, nutrient-poor foods can also cause fatigue. Eating a balanced diet will help keep your blood sugar levels normal and prevent you from feeling sluggish and tired while working due to low blood sugar.

Fix: Always remember to eat breakfast, and make sure your meal is full of protein and starch; and don't worry about how complicated it is, a breakfast of toast and eggs will suffice. Also, eat smaller meals and always have some healthy snacks with you to maintain your energy.

4. Anemia

Anemia is one of the leading causes of fatigue in women. Anemia occurs when the body does not have enough red blood cells needed to carry oxygen to the body's organs; it can be easily detected with a blood test.

Remedy: If you have iron deficiency anemia, take iron supplements and eat plenty of iron-rich foods such as lean meat, liver, shellfish, beans and fortified cereals.

5. Depression

You may think of depression as simply a sad, emotional state, but depression also has many physical symptoms, such as fatigue, headaches, and loss of appetite. If you feel extremely tired and depressed for more than a few weeks, see your doctor.

Treatment: Depression needs to be treated with psychotherapy and/or medication.

6. Thyroid dysfunction

Your thyroid is an important endocrine gland in your body that controls your metabolism – the rate at which your body converts “fuel” into energy. When your thyroid is underactive (hypothyroidism) and your metabolism slows down, you may feel sluggish and gain weight.

Solution: If your blood tests show you have hypothyroidism, your doctor will prescribe medication to help restore your thyroid function.

7. Consuming too much caffeine

Many of us drink coffee to combat tiredness and drowsiness, and the caffeine in coffee can help you stay focused and alert. But too much caffeine can increase your heart rate, blood pressure, and make you jittery. Research also shows that drinking too much coffee can make some people feel more tired.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any other beverages that contain caffeine, as cutting back suddenly can cause a sudden caffeine crash and make you more tired.

8. Urinary tract infection

A urinary tract infection (UTI) can be painful and leave you feeling like you need to urinate urgently. But the infection doesn't always have obvious symptoms, and sometimes fatigue can be the only sign. A urine test can help detect the infection quickly.

Remedy: Urinary tract infections can be treated with antibiotics, and once the infection is gone, the fatigue should go away after about a week.

9. Diabetes

For diabetics, the sugar that is supplied to the body remains in the blood instead of being converted into energy to bring to the cells in the body; and as a result, your body is in a state of lacking energy to function despite eating enough. If you are tired for a long time without knowing why, get your blood sugar tested.

Solution: Treating diabetes requires many changes in your lifestyle such as diet, exercise, insulin treatment and medication to help handle sugar in the body.

10. Dehydration

You may be tired because you are dehydrated. Whether you work outdoors or at a desk, your body needs water. If you are thirsty, you are already dehydrated.
Fix: Drink plenty of water throughout the day, so your urine is light in color. Drink at least two glasses of water an hour or more before engaging in any planned physical activity; sip during your workout, and drink two more glasses afterward.

11. Heart disease

If you find it increasingly difficult to complete tasks that used to be easy, see a doctor to learn more about your heart.

Remedy: Lifestyle changes, medications, and other medical procedures may help you control the condition and regain your energy for life.

12. Work-related biological clock disorders

Working at night or doing shift work can affect your body clock. You feel tired when you should be awake, and may have difficulty sleeping during the day.

Solution: Limit your exposure to daylight when you need to rest; if you need to rest, make sure your room is quiet, dark, and cool. If you still have trouble, see your doctor for advice on appropriate treatment options.

13. Food allergies

Some doctors believe that food allergies can make you feel sleepy. If you feel extremely tired after a meal, be careful to remember and consider what you ate and be careful next time. A food allergy may not be enough to cause itching, rashes, or other common symptoms, but it is enough to make you feel tired.

Fix:

Eliminate each “suspect” food individually. You can also get tested for food allergies.

14. Chronic fatigue

If you have fatigue that lasts longer than six months and is so severe that it prevents you from performing your usual activities, you may have chronic fatigue syndrome or generalized pain syndrome.

Fix
: There is currently no quick fix for chronic fatigue syndrome. Patients need to be patient and make changes to their daily routine, develop better sleeping habits, and engage in light exercise to improve the condition.



Take time to exercise, for yourself (Photo: Corbis)

15. Quick fix for fatigue

If you often suffer from mild fatigue that is not related to any medical condition, it may be due to your lack of physical activity; and creating an exercise routine is an ideal solution for you in this case. Studies have shown that a person who is lethargic (not due to a medical condition) can get quite a boost of energy from a moderate exercise program. In one study, subjects who cycled at an average speed for 20 minutes, 3 times a week, received enough energy to fight fatigue.

According to (Webtretho) - PC