Too much stress, too little sleep, and an unbalanced diet can take a toll on your body. These 11 common symptoms are all signs that you’re not taking good care of yourself and should make it your priority to get back on track. We’ve got some natural remedies for each symptom, so don’t forget to keep those at the ready!
“Why am I so tired?” you may wonder. Do you find that you’re constantly tired no matter how much sleep you get?
Of course, getting a good night’s sleep is essential for having plenty of energy, but there’s more to the tale than that. Things like your food, hormone balance, workout regimen, the number of mental stresses in your life, and heredity are all essential elements to examine if you’re continually battling to keep your energy up.
All of them have an effect on your hormone levels in some manner, and many of them may make it difficult to sleep at night and cope with daily stressors, leaving you weary.
Fortunately, there are various lifestyle changes you can do to combat exhaustion and restore your energy. If you are constantly fatigued, you must prioritize sleep – particularly high-quality sleep. However, if you’ve reached the eight-hour mark and are still weary, your low energy level might be a sign of something more serious. So let’s figure out why you’re so tired all of the time.
According to the U.S. National Library of Medicine and the National Institutes of Health, 20 million Americans have thyroid illness, and 60% of them are ignorant of it. Thyroid illness is particularly dangerous for women and the elderly.
Because the thyroid gland is a “master gland” that secretes hormones that affect practically every biological function somehow, a thyroid problem may manifest in a variety of ways. The thyroid gland, for example, is in charge of controlling body temperature, heart rate, protein synthesis, metabolic rate, and energy levels.
What causes thyroid problems? Thyroid illness is thought to have four primary contributing reasons, one of which may be the reason you’re constantly tired.
Sluggishness might be the result of thyroid illness.
Adrenal fatigue, often thought to affect about 80% of individuals throughout the globe, is caused by a hormonal imbalance, similar to how thyroid illness manifests. Your adrenal glands are vital endocrine glands that produce over 50 hormones, including the energy-regulating chemicals cortisol and adrenaline.
Chronic fatigue syndrome has symptoms comparable to adrenal exhaustion, and it is estimated that up to one million individuals in the United States suffer from it each year. In addition, chronic fatigue syndrome affects four times as many women as it does males. Notably, those in their 40s and 50s are the most affected age group.
These essential hormones rise and fall in response to the amount of stress placed on your body. Consequently, significant levels of anxiety and adrenal fatigue symptoms are linked, which is why feeling frantic, busy, and high-strung corresponds to feeling exhausted all of the time!
Your adrenals might suffer, and exhaustion can set in when you’re under a lot of stress due to emotional, physical, or mental situations, prevalent in practically all people in our fast-paced contemporary culture. There are many possible reasons for adrenal fatigue that may leave you feeling absolutely exhausted, including:
1. Sedentary Ways of Life
Many individuals have a sedentary lifestyle due to today’s hectic, office-oriented job conditions.
Sitting all day is very taxing on your body, causing discomfort, neck pain, stiffness, back pain, and persistent headaches. Additionally, such a sedentary lifestyle produces lethargy, making you feel exhausted all of the time! Your body was designed to move, so you may face mood swings, fatigue, and weight gain if you don’t engage in regular exercises.
What Causes Sedentary Behavior:
- Desk job
- Absence of movement
- Difficulties with the back
- Persistent discomfort
- A pattern of sitting
- A lack of enthusiasm
Regular exercise may help balance hormones, reduce insulin resistance, and promote sleep, all of which are crucial in combating fatigue. In addition, exercise benefits the body by producing endorphins, increasing stamina, and improving mood. (Of course, it may also help you gain muscle tone while shedding harmful fat).
One of the most significant advantages of being more active?
Many individuals find that it aids in regulating hormone cycles, allowing them to sleep better at night. According to the University of South Carolina’s Department of Exercise Science, exercise has a particularly significant influence on sleep. “No other stimulation triggers higher loss of energy storage, tissue disintegration, or the rise of body temperature, respectively,” researchers found in a 2005 study. Exercise may be an appealing alternative or adjuvant therapy for insomnia. Exercise may be a healthy, safe, low-cost, and easy way to improve sleep.”
Even though you’re fatigued, if you believe missing your regular workout regimen would boost your energy, you may want to reconsider skipping the gym or that scheduled run. Exercise might genuinely assist you in waking up! After all, the daytime was designed for us to be active and outside for at least 30 minutes each day, rather than tethered to your desk or slavering in the kitchen.
While it may be tough to get started when you’re usually exhausted, long-term exercise will improve hormonal balance and provide you with more energy as you grow accustomed to it.
According to a research done by the University of Georgia, adults who were previously inactive started exercising modestly over six weeks — only three days a week for approximately 20 minutes and had more energy overall than when they first began.
How to Get Started:
- Consider a standing desk or one that can be adjusted to allow both standing and sitting.
- Place yourself on a huge exercise ball. It helps you maintain your back straight and activate your core while reducing the pressure on your hips and legs.
- Breaks for “walking” should be taken. For 15 minute blocks at a time, walk around your building, workplace area, or parking lot.
- Before or after work, schedule frequent outside activities or exercise. A fast burst training routine first thing in the morning is my personal favorite.
- For every hour of work, take a 5-minute stretch break.
Depression is one of the most frequent mental illnesses and energy drainers in the United States, with an estimated 16 million persons 18 and older experiencing at least one severe depressive episode each year.
Causes of Depression:
Depression is thought to be induced by several factors, including:
- High stress
- Emotional issues that haven’t been addressed
- Abnormalities in neurotransmitters
- Hormonal inconsistencies
- A lack of nutrients
- A lack of light
- Harmful effects of heavy metals
- Allergies to certain foods
Natural Depression Treatments:
What is one of the most common and most problematic symptoms of depression to cope with? Low motivation and a lack of energy. Fortunately, dietary adjustments may significantly reduce depression symptoms. This is because the activities of neurotransmitters in our brain may have a significant impact on our mood. Start strengthening your capacity to create “feel-good hormones” by following an anti-depression diet:
- Reduce your consumption of processed and refined foods, quick meals, sugary foods, huge quantities of simple carbs, caffeine, and alcohol significantly.
- Replace these energy-draining meals with whole foods like proteins, veggies, healthy fats like omega-3 fatty acids, coconut foods, and other therapeutic foods.
- Exercise, relaxation methods, and essential oils may all be included in your everyday routine. Essential oils, for example, are a cost-effective and all-natural approach to improve mood.
- Essential oils such as rose, bergamot, lavender, roman chamomile, and ylang-ylang have been shown to aid persons suffering from sadness and anxiety improve their mood.
3. Poor Quality of Sleep
According to the National Sleep Foundation, most individuals need 7–9 hours of sleep every night to feel their best.
Causes of Sleep Deprivation:
- A bad diet
- Having a late-night
- Consuming alcoholic beverages
- Certain vitamins or drugs
- Hormone imbalance or mood swings
- Adversity or trauma
- Adrenal fatigue
- Chronic pain and discomfort
- GERD (gastroesophageal reflux disease)/acid reflux/digestive problems
- Infants, children, and other aspects of everyday family life
There are many reasons why we may not be sleeping well or for long enough – and there are many more than I’ve included here. However, if you and your family want to be healthy in the long run, you must actively seek good sleeping habits.
Researchers from Emory University School of Medicine’s Department of Neurology note, “Sleep deprivation studies regularly reveal a deleterious influence on mood, cognitive performance, and motor function.”
While it should come as no surprise that you need to sleep to prevent feeling exhausted all of the time, you may be startled to learn how even a tiny amount of sleep deprivation over time can have a significant impact on your health and happiness.
Chronic sleep restriction (sleeping between 4–6 hours per night for 14 days) resulted in substantial cumulative losses in cognitive function on all activities, according to a sleep clinic research conducted by the University of Pennsylvania School of Medicine. “Chronic sleep restriction of six hours or fewer each night generated cognitive performance losses comparable to up to two nights of complete sleep deprivation,” the research stated. Even modest sleep deprivation seems to have a significant impact on waking neuro-behavioral skills in healthy individuals.”
It’s also worth seeing whether you have sleep apnea, which is a problem that causes poor sleep quality owing to involuntary pauses in breathing, shallow breathing while sleeping, and waking up startled. Someone with sleep apnea may stop breathing up to 30 times per hour throughout the night, frequently for very short periods, and with the individual being completely unaware of it. One alarming result is that many individuals with sleep apnea believe they receive enough sleep!
A sleep study test called a polysomnogram would be required to establish whether or not you have sleep apnea.
Meanwhile, you’ll have figured out whether or not you have narcolepsy, a persistent neurological illness in which the brain struggles to govern sleep-wake cycles. Extreme sleepiness and falling asleep unintentionally, while an activity like work or school are symptoms of this illness, which harm one’s quality of life.
Natural Ways to Fall Asleep Quickly:
- Use relaxation practices like journaling or reading to help you unwind and fall asleep.
- Soak in an Epsom salt bath to relax your muscles and calm your thoughts.
- Magnesium supplements in the 300–400 mg range might help you relax and alleviate muscular discomfort.
- Lavender or frankincense essential oils are good choices.
- Avoid sugary and carb-heavy meals before bedtime since they might cause a “sugar high” that keeps you awake.
- Limit your caffeine intake to minimal quantities in the mornings, or at the very least abstain until after noon.
- To limit blue-light exposure, turn off all gadgets two hours or more before bedtime to avoid disrupting melatonin levels and making it difficult for your mind to fall asleep.
Anemia is a condition in which a person’s red blood cell count is lower than usual. Anemia is caused by a lack of oxygen reaching all of the body’s cells and tissues.
Symptoms of anemia include:
- Having the sense that you’re constantly exhausted, no matter how much sleep you get
- Bones and muscles that are weak
- Having difficulty exercising
- Inability to focus
In the most severe cases:
- Fatigue, fainting
- Breathing problems
- Angina, a heart attack
- Malfunction of the spleen
- Digestive problems
- Skin discoloration
A variety of factors causes anemia.
- Anemia develops when red blood cells fail to produce hemoglobin, a protein that transports oxygen throughout the body, particularly to the brain, where it is desperately required.
- It’s linked to poor vitamin B12 and folate levels, as well as inadequate iron levels in the blood.
- Anemia may also be caused by blood loss or a diet deficient in critical nutrients, preventing the body from producing enough hemoglobin.
“If you have anemia, your body doesn’t receive enough oxygen-rich blood,” according to the National Institute of Diabetes and Digestive and Kidney Diseases. You may feel weary or weak as a consequence. Other signs and symptoms include shortness of breath, dizziness, and headaches.”
Anemia Natural Treatments:
Anemia symptoms may be considerably decreased by modifying your diet and includes a variety of iron-rich, vitamin B12-rich, and folate-rich foods. These are some of them:
- The liver (beef, chicken, etc.) contains many iron and B vitamins.
- Blackstrap molasses is a natural sweetener that is rich in iron.
- Brewer’s yeast, often known as nutritious yeast, is a B vitamin-rich yeast with a cheese-like flavor but is dairy-free.
- Fruit with citrus flavors and cruciferous vegetables like broccoli and cauliflower are strong in vitamin C and aid with iron absorption.
- Green veggies that are high in iron and folate.
5. Leaky Gut Syndrome
The leaky gut syndrome is a disorder in which the lining of your digestive system gets damaged and microscopic holes form. Small particles that would ordinarily be unable to get through your gut wall start to infiltrate into your circulation. Proteins like gluten, harmful bacteria, and undigested food particles are some of the items that may slip through the gut lining when someone has the leaky gut syndrome.
The following are some of the signs and symptoms of leaky gut syndrome:
- I’m exhausted
- Constipation, bloating, or diarrhea are all symptoms of digestive problems.
- Irritations and rashes on the skin
- Having difficulty focusing and learning
- Joint and muscle ache
- Weight gain
- Alterations in mood
Causes of Leaky Gut Syndrome:
- Medication on prescription
- Glutenous grains, nuts, and seeds – foods rich in phytates and lectins (not soaked or sprouted)
- GMO (genetically modified organism) foods
- Processed foods, refined sugars, and high fructose corn syrup are all examples of high fructose corn syrup.
- Thyroid problems
- Autoimmune diseases
Leaky gut is a concern for your energy levels because it may cause nutritional malabsorption, which reduces your body’s functional supply of essential vitamins and minerals.
B vitamins, for example, are essential for energy generation because they convert basic chemicals in food — such as glucose, amino acids, and fatty acids — into usable “fuel” for the body. However, iron and zinc levels (nutrients crucial for circulating oxygen throughout the body) may become low due to the leaky gut syndrome.
Leaky Gut Syndrome Natural Treatments:
You must change your food as well as certain lifestyle aspects to treat leaky gut syndrome properly:
- Removing foods and substances that harm the gut is part of the cure for leaky gut (like gluten and sugar). So instead, replace them with therapeutic foods like fermented foods, bone broth, sprouted grains, seeds, and nuts, as well as good protein sources, veggies, and plenty of healthy fats.
- Probiotics, L-glutamine, pancreatic enzymes, and quercetin are among the gut-healing supplements to consider.
- Include enough whole foods containing zinc, iron, and B vitamins in your diet to correct any nutritional deficits.
Dehydration occurs when the body loses too much fluid, notably water and electrolytes, or when not enough water is consumed. Therefore, your body is already dehydrated when you begin to feel thirsty.
A variety of factors may cause dehydration.
- Excessive exercise without enough recovery
- Instead of water, you may consume soda or other liquids
- Staying outdoors for an hour or longer in the scorching sun
- Vomiting, diarrhea, and excessive perspiration
- Medication on prescription
- Cycle of menstruation
- Not drinking enough water
- Higher elevations
The most frequent cause of dehydration is simply not drinking enough water or substituting soda or juice for water. This is a crucial error since it not only raises your blood sugar but it also prevents your cells from getting enough water to operate correctly!
The body’s principal electrolytes — sodium, potassium, chloride, and bicarbonate — are ion molecules that assist your organs and cells work by providing energy via the force of electricity. The brain, heart, nervous system, and muscles are some of the body’s most “electrically connected” organs that need a lot of electrolytes and water.
Dehydration affects the viscosity (thickness) of your blood as well as the number of times your heart must beat each minute to provide oxygen to all of your cells.
Your heart transfers oxygen and nutrients to your brain, muscles, and organs at a slower rate when you’re dehydrated; as a result, you start to feel:
- As though you’re suffering from “brain fog”
- Musculoskeletal weakness
- Unable to focus and complete duties
“Being dehydrated by only 2% lowers performance in activities that involve attention, psychomotor, and immediate memory abilities,” according to researchers from the University of Barcelona’s School of Psychology.
Natural Dehydration Treatments and Prevention:
Increase your water consumption throughout the day, eat more veggies and fruits, and make sure you’re receiving enough electrolytes from whole foods. When it comes to fruits and vegetables, the following are some of the most excellent ways to gain electrolytes and keep hydrated:
- Water made from coconuts
- Bell Peppers
- Citrus fruit
To figure out how much water you need to drink each day to prevent dehydration, multiply your weight in pounds by half. To put it another way, if you’re a 140-pound woman, you’ll need to drink 80 ounces a day, or ten 8-ounce glasses of water, to keep hydrated.
However, this is simply the quantity of water required if you do not exercise or engage in any vigorous activity! If you exercise or are active, you should drink at least an additional eight ounces for every 30 minutes of exertion.
7. Emotional Anxiety
Is it possible that sleepiness is psychological? On the other hand, emotional stress may deplete your vitality, particularly if it advances to the point of anxiety condition or sleep trouble.
Anxiety disorders are the most prevalent mental ailment in the United States, affecting 40 million persons aged 18 and over, according to the Anxiety and Depression Association of America (AADA) (which is 18 percent of the U.S. population). “Anxiety disorders are extremely curable,” according to the AADA, “yet only roughly one-third of individuals suffering obtain therapy.”
Causes of Emotional Stress and/or Psychological Conditions:
Anxiety disorders are brought on by a variety of reasons, including:
- Chemistry in the brain
- Habits of eating and living
- It’s also quite usual for someone who suffers from anxiety to suffer from depression simultaneously and vice versa, resulting in even lower energy levels.
- A bad gut health
Emotional Stress Natural Treatments:
You should concentrate on modifying your food (more on that below) to counteract mental stress, but you should also:
- Get enough rest and exercise.
- Avoid stimulants, which may be present in a lot of processed meals.
- You may also use essential oils, adaptogen herbs, and supplements like magnesium and B vitamins to help you deal with stress.
- Consider a healing diet to help you get to the bottom of the issue.
8. Blood Sugar Imbalance
Most individuals have blood sugar abnormalities that are readily corrected, but most are unaware that this is a pivotal contributor to their health issues and lack of energy. If you’re constantly sleepy, your blood sugar likely is to blame. Blood sugar abnormalities may lead to catastrophic disorders like type 2 diabetes, which has regrettably become an “epidemic” in the United States. The Centers for Disease Control and Prevention report that over 12% of the adult population is diabetic.
The following are signs of a blood sugar imbalance:
- A sensation of exhaustion/fatigue
- Desires for food
A variety of factors may cause imbalanced blood sugar.
- A bad diet
- Diabetes Types I & II
- The function of the pancreas
When your diet is hefty in different kinds of sugar, which quickly enter the circulation and might produce mood swings due to significant spikes in blood glucose, your blood sugar levels become imbalanced. As a result, sugary meals cause a “sugar high” followed by a “sugar crash,” mainly processed foods, and include a lot of added sugar.
Blood Sugar Imbalances and Natural Treatments:
To regain control of your blood sugar levels, you’ll need to drastically cut, if not totally remove, all sources of refined sugar from your diet. These are some of them:
- All sugary beverages, such as soda, fruit juice, energy drinks, and sweetened coffee or tea beverages, are among the worst offenders.
- Packaged snacks, i.e., cookies, cakes, cereals, and sweets.
- Natural sweeteners, such as raw honey and maple syrup, may nevertheless impact blood sugar levels.
- Reduce or eliminate grains, particularly gluten-containing grains such as wheat products (even “whole wheat”). These include many carbs, which are quickly broken down into sugar after eating. In addition, they may promote intestinal inflammation, which changes hormones such as cortisol and leptin, making you feel tired and weak.
- Cow’s milk and dairy products that aren’t organic or pasteurized should also be avoided. Avoid dairy products that include A1 casein, which is present in most milk, yogurt, and cheese sold in supermarkets and is produced by traditional cows. Only buy raw and organic dairy from pasture-raised cows when shopping for dairy.
9. Unhealthy eating habits
Almost all of the reasons for feeling exhausted all of the time may be somewhat addressed by adjusting your diet, as you’ve undoubtedly discovered. This is because your diet influences on:
- Hormones, resulting in a symbiotic relationship
- Anxiety and sadness are caused by abnormal neurotransmitter action
- Sleep cycles are disrupted, making it difficult to obtain adequate restorative sleep
- Perspective on life
- Inspiration and a whole lot more
The following are some of the reasons why a poor diet might make you tired:
- Other influencing factors
Being a “carboholic,” or someone who consumes too many grains, refined carbohydrates, and sugary foods, is one of the leading causes of chronic fatigue. This same individual does not consume enough healthy fats, proteins, veggies, or critical nutrients to maintain their energy levels.
How to Get Rid of a Bad Diet:
Instead of succumbing to the dreaded 2 p.m. “post-lunch coma,” consider including more of these energy-boosting items into your diet:
- B vitamin-rich foods – B vitamins are primarily found in protein-rich diets. Grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and various green leafy vegetables are also good options.
- Unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts, and seeds are all rich in calcium, magnesium, selenium, and zinc, which may help you relax and sleep better.
- Healthy fats, such as omega-3 fatty acids found in wild-caught fish, seeds, coconut and olive oil, avocados, and almonds, may help regulate hormones and your mood, allowing you to sleep better and combat melancholy, stress, thyroid (such as hypothyroidism), and adrenal issues.
Simultaneously, strive to reduce or prevent the following:
- High-sugar foods: Too much sugar may deplete your energy by causing “sugar highs” followed by “lows” in your blood.
- Processed and refined flour: These “simple carbohydrate” meals behave in the body in a similar way to sugar. They cause blood sugar swings, mood swings, hormonal changes, and food cravings.
- Caffeine overdose: Even if you stop consuming it in the afternoon, too much caffeine may trigger anxiety and make it difficult to sleep. Caffeine may stay in your system for up to six hours, so if you must have it, limit yourself to approximately midday each day.
- Too much alcohol may help you fall asleep, but it can also prevent you from getting enough REM sleep, which is the deepest sleep stage required to feel refreshed the next day. It may also make it challenging to regulate stress and raise anxiety.
Frequently Asked Questions
How can I stop feeling tired all the time?
A: The first step is to figure out what triggers your tiredness. It might be stress, a specific diet change you made recently that didn’t go well, or you could have an underlying condition like sleep apnea and need to see your doctor about treatment options.
Why am I always tired and have no energy remedies?
A: You are not sleeping enough. A common cause of this is stress and anxiety, leading to insomnia. It might also be a sign that you need to adjust your sleep schedule or certain coping skills to help with the stress.
What causes a healthy person to be tired all the time?
A: There are many causes of tiredness, including having too much to do and not getting enough sleep. If you are getting a lot done but still feel exhausted, it could be because you aren’t properly taking care of yourself. For your body to heal itself from fatigue, make sure that you get at least 8 hours of sleep every night and eat well-balanced meals with plenty of protein and nutrients in them.
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