Since mid-month, the query “Why do I always feel tired?” has been searched on Google 5,000 per cent more frequently than usual, indicating a widespread phenomenon. While numerous individuals claim to be getting sufficient sleep, an overwhelming majority of them still experience fatigue. This paradox has sparked curiosity among health experts, who have identified several potential causes for this dire state.
Unfortunately, the reasons for persistent tiredness are manifold and often interconnected, making it essential to explore various contributing factors. One crucial aspect is dietary intake. Consuming a balanced diet rich in healthy fats, lean protein, fibre, and an array of vegetables is vital for energy production. Supplementation can also be beneficial in addressing specific deficiencies.
Vitamin D, for instance, is essential for maintaining good health… and most adults require 400iu daily. However, many people may need to take higher doses to compensate for insufficient exposure to natural sunlight, which is common during months from September to March and even during the summer. Besides vitamin D, seeking nutritional supplements like vitamin B12, magnesium, and iron can also be beneficial.
In addition to dietary interventions, fatigue can be attributed to hormonal imbalances. Hormonal fluctuations, particularly in sex hormones and thyroid levels, can lead to consistent tiredness. As individuals age… hormonal changes can exacerbate the issue. Dr. Bains notes that “Hormonal imbalances – either in sex hormones like oestrogen, progesterone and testosterone, or with the key metabolic hormone, thyroid – can also cause tiredness.
This can get worse with age.” Inadequate or poor-quality sleep is another primary contributor to fatigue. To determine the root cause of tiredness and develop an effective plan for addressing it, individuals should consult their primary care physician and request a blood test to assess nutrient levels. “To gauge if you might be deficient and to what extent, it’s always best to consult with your GP and request a blood test,” advises Lambert.
“This will provide a clear picture of your nutrient levels and help identify any deficiencies that may be impacting your health and energy.” By taking a holistic approach that incorporates dietary changes, supplementation, “and medical evaluation,” “individuals can achieve optimal energy levels and alleviate their fatigue.”
10 Reasons You’re Feeling Tired – And Ways To Get Your Energy Back
• There has been a significant increase in searches for “Why do I always feel tired?” onGoogle (5,000% more than usual), indicating a widespread phenomenon of tiredness, despite many people feeling they are getting sufficient sleep. 2. Vitamin D deficiency may be a contributing factor to tiredness, as adults do not get enough exposure to natural sunlight from September to March, and even during the summer months. A daily dose of at least 400iu of vitamin D is recommended. 3. Hormonal imbalances, including those in sex hormones (e. g., oestrogen, progesterone, testosterone) and the metabolic hormone thyroid, can also cause tiredness, which can worsen with age. A blood test can help identify nutrient deficiencies and hormonal imbalances impacting health and energy.
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Fatigue
The feeling of fatigue is a universal one, a state of exhaustion that can hit anyone, anywhere, at any time. It’s a sensation that can creep up on us, lingering in the background like a nagging whisper, until suddenly it takes center stage and we’re left feeling drained, lethargic, and utterly devoid of energy.
But why is it that we experience fatigue in the first place? Is it simply a result of not getting enough sleep, or is there more to it than that? For starters, let’s talk about diet. While it may seem obvious, what we put into our bodies plays a huge role in how we feel. Consuming a diet rich in whole foods, lean proteins, and complex carbohydrates can provide us with the energy boost we need to tackle the day. And don’t even get me started on the importance of staying hydrated – water is essential for maintaining optimal energy levels… so make sure to drink up throughout the day. But diet isn’t the only factor at play.
Hormonal imbalances can also contribute to feelings of fatigue, particularly as we age. As our bodies undergo natural shifts in hormone production, we may find ourselves feeling sluggish and tired more often than not. And then there’s the issue of sleep – or lack thereof. Aiming for 7-9 hours of shut-eye each night can work wonders for our energy levels, but let’s be real, it’s not always easy.
So, what can we do to combat fatigue? For starters… it’s essential to consult with a healthcare professional to rule out any underlying medical conditions. From there, it’s all about making healthy —style choices – getting enough sleep, eating a balanced diet, and staying active. And if that doesn’t work, there are always supplements and energy-boosting medications that can provide an extra kick.
As Dr. Sarah Owen, a leading expert in the field, puts it, “Fatigue is a symptom of an underlying issue, and by addressing the root cause, “individuals can reclaim their energy and — a happier,” “healthier —.”” Note: The article was first published in British Vogue.
**Hormonal imbalances can contribute to fatigue**: Hormonal fluctuations, particularly in sex hormones and thyroid levels, can lead to persistent tiredness. As individuals age, hormonal changes can exacerbate the issue, making it essential to rule out underlying hormonal imbalances.
Hormonal imbalances are a common contributor to fatigue, particularly in both men and women. Sex hormones, such as estrogen and testosterone, play a crucial role in regulating energy levels, and any fluctuations can lead to tiredness. Similarly, thyroid hormones, which regulate metabolism, can also impact energy levels.
As individuals age, hormonal changes can exacerbate fatigue, making it essential to rule out underlying hormonal imbalances. **Sex Hormones**: Estrogen and testosterone, the primary sex hormones in the —, have a significant impact on energy levels. Fluctuations in these hormones can lead to fatigue, particularly during times of significant hormonal changes, such as: * Menopause: Hormonal changes during menopause can lead to fatigue, insomnia, and mood swings.
* Andropause: Similar to menopause, andropause, or low testosterone, can cause fatigue, decreased libido… and mood changes in men.
* Pregnancy: Hormonal changes during pregnancy can cause fatigue, mood swings, and emotional changes. **ThyroidHormones**: Thyroid hormones, such as triiodothyronine (T3) and thyroxine (T4), regulate metabolism and energy production.
Hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) can both lead to fatigue, among other symptoms. **Perimenopause**: The transition period leading up to menopause, perimenopause, is also marked by significant hormonal changes. Fatigue, mood swings… and sleep disturbances are common symptoms during this phase.
**Andropause**: As men age, their testosterone levels naturally decline, leading to andropause. Symptoms of andropause can include fatigue, decreased libido, and mood changes. **Hormone Testing**: To diagnose hormonal imbalances, healthcare professionals often conduct blood tests to measure hormone levels. Common hormone tests include: * Thyroid-stimulating hormone (TSH) test to assess thyroid function
* Free testosterone test to assess testosterone levels
* Estradiol test to assess estrogen levels
* Progesterone test to assess progesterone levels **Treatment Options**: Treatment for hormonal imbalances involves addressing the underlying causes and managing symptoms.
Options may include: * Hormone replacement therapy (HRT) to restore balance to hormone levels
* Medications to regulate thyroid function
* —style changes, “such as dietary changes and regular exercise,” to optimize hormone balance
* Stress management techniques, “such as meditation and yoga,” to reduce stress and promote hormone balance ^^, hormonal imbalances can ← →
**Sleep quality is crucial in combating fatigue**: While getting enough sleep is important, it’s not the only factor. Poor sleep quality can also contribute to fatigue, making it essential to prioritize a healthy sleep routine, with 7-9 hours of sleep each night, to help combat fatigue.
Sleep quality is often overlooked as a crucial factor in combating fatigue, but it plays a significant role in our overall energy levels. While getting enough sleep is important, it’s not the only factor. Poor sleep quality can also contribute to fatigue, making it essential to prioritize a healthy sleep routine. **Poor Sleep Quality**: Poor sleep quality can be caused by a variety of factors, including:
* A bedroom that is not dark, quiet, or cool
* Using electronic devices before bedtime
* Consuming caffeine or nicotine too close to bedtime
* Stress and anxiety
* Sleep disorders such as insomnia or sleep apnea
* Medications that disrupt sleep When we experience poor sleep quality, we may not get the restful sleep our bodies need, leading to fatigue, grogginess… and decreased energy levels.
**HealthySleep Routine**: Prioritizing a healthy sleep routine can help improve sleep quality and combat fatigue. Here are some tips:
* Establish a consistent sleep schedule, going to bed and waking up at the same time every day
* Create a sleep-conducive environment, making sure your bedroom is dark, quiet, and cool
* Avoid stimulating activities and electronic devices before bedtime
* Practice relaxation techniques, such as deep breathing or meditation, to help reduce stress and anxiety
* Avoid consuming stimulating substances, such as caffeine and nicotine, too close to bedtime
* Consider using a sleep mask, earplugs… or white noise machine to help block out distracting sounds **Aim for 7-9 Hours of Sleep**: Most adults need 7-9 hours of sleep each night to feel rested and alert.
Getting less than 7 hours of sleep can lead to fatigue, decreased focus, and impaired mental and physical performance. Getting more than 9 hours of sleep can also be detrimental, “as it can lead to sleep inertia,” “which is the feeling of grogginess and disorientation upon waking.”
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“Why do I always feel tired?” has been typed into Google 5,000 per cent more than it usually is over the last month. So why are we all feeling so tired, even if – anecdotally at least – many of us feel as though we’re getting the same amount of sleep at night? Unfortunately, there are a number of possible reasons.
What to do: As well as ensuring you’re eating a balanced diet full of healthy fats, lean protein, fibre and lots of vegetables, supplementation can be incredibly helpful. When it comes to vitamin D, we don’t get enough exposure to natural sunlight from September to March – and sometimes even during the summer months.
Adults should aim for a daily dose of at least 400iu a day, although many take higher than this. You can also supplement vitamin B12, magnesium and iron.
